1. health and fitness
2. exercise

Y
Mhealth&wellness
AN AKRON GENERAL NEWSLETTER FOR LIFESTYLES MEMBERS
JULY/AUGUST/SEPTEMBER 2014
How to
Work Out Wisely
(PAGE 2)
Why You Shouldn’t
Skip Breakfast
(PAGE 3)
Reap the Fruits
of Summer
(PAGE 6)
4
Recreation & Wellness
News and Events
6
5th Annual
Joyful Tastes of Life
7
Aquatics
Updates
MY HEALTH
How to Work Out Wisely
Resistance training or aerobics – which should come first and why?
If your goal is weight loss, then it is imperative that resistance training
should precede aerobics. To explain the reason why order is important,
we must begin by clarifying what is meant by aerobic and resistance
training.
The term aerobic means with oxygen.
Aerobic (or cardiovascular) training is any
activity that increases your heart rate and
keeps it at that level for an extended period
of time. Examples are power walking,
jogging, biking, swimming, etc. While
performing these activities your muscles are
supplied with oxygen and your heart rate is
elevated into your target heart rate zone.
Resistance training, also referred to as
weight lifting or strength training, is an
anaerobic (without oxygen) activity. This
means your muscles do not have enough
oxygen during the individual activity for it to
be withheld for an extended amount of time
without a rest period.
Both aerobic and anaerobic activities
have different preferred fuel sources. Fuel
options for cardiovascular (aerobic) activities
include fat, glycogen (sugar), and muscle
tissue. Anytime you are in an aerobic state,
you are capable of burning fat; however, the
formula must be correct.
While in an anaerobic (without oxygen)
state the body has only one option for
fuel, which is glycogen (sugar). If your
glycogen stores deplete, your body has no
choice but to break down muscle tissue
for energy. Therefore, if aerobic training
is performed prior to resistance training,
the body will not have a sufficient amount
of glycogen to use as fuel and will resort
to breaking down muscle tissue in order
to supply the needed fuel for resistance
training.
If you have eaten within a couple hours prior
to your workout, your body will burn a mix
of fat (traveling through your digestive tract)
and glucose during the first portion of your
training session. By performing aerobics
first, you burn this mix of fat and glucose.
Since the body has different options for
fuel in an aerobic state, it is likely that only
a small percent of the fuel will be from
released body fat.
To create the ultimate fat burning
environment, perform resistance training
first. This will deplete a sufficient amount of
stored glycogen. Follow with a moderate
amount of aerobic activity to burn stored
fat. By doing resistance training first while
your body has an ample supply of glycogen,
muscle tissue breakdown will be prevented.
Then, after an intense time of resistance
training your body will be close to depleting
its glycogen stores. This eliminates a fuel
alternative for cardiovascular training and the
only option your body has left is to be fueled
by stored fat!
QUESTIONS?
Ask an exercise specialist!
For more information, stop
by or call the fitness desk.
2
LIFESTYLES
MY HEALTH & WELLNESS
Green: 330-896-5017
North: 330-945-3107
West: 330-665-8107
MY WELLNESS
Why You Shouldn’t Skip Breakfast
Mornings are a hectic time of day. In our rush to get out the door or the kids off to school, we often don’t
make healthy choices in our morning routine, or worse, forget to eat breakfast altogether. Some people
even skip breakfast intentionally trying to save on calories. This often leads to overeating or choosing
unhealthy options later when extreme hunger hits, which can turn skipping breakfast into a big mistake.
Breakfast benefits
Creating a healthy breakfast
According to the Mayo Clinic, eating a healthy
breakfast means that you’re more likely to:
Give your day a kick-start with some variety.
• Consume more vitamins and minerals.
• Eat less fat and cholesterol.
• Have better concentration and productivity
throughout the morning.
• Control your weight.
• Have lower cholesterol, which may reduce
your risk of heart disease.
A healthy breakfast is also important for
children. Kids who eat a healthy breakfast are
more likely to:
• Meet daily nutrient requirements.
• Have better problem-solving skills.
• Have better hand-eye coordination.
• Be more alert and creative.
• Miss fewer days of school.
• Be more physically active.
Choose whole grains. Whole-grain versions
are available for many foods, including bagels
and rolls, hot and cold cereal, breads, even
waffles and pancakes.
Include low-fat protein. This can include
meat sources such as poultry, fish or Canadian
bacon as well as nonmeat sources like eggs,
peanut butter or yogurt.
Mix in fruits and vegetables. You can
choose between fresh and frozen fruits and
vegetables. They can be eaten alone, or you
can mix it up adding chopped fruit to yogurt or
incorporating vegetables into an omelet.
For help with healthy meal
planning or personalized nutrition
counseling to fit your health
needs, lifestyle and preferences,
schedule a session with one of our
dietitians. Call 330-665-8022.
Having trouble making time
for a healthy breakfast?
Here are a few ways to make breakfast
preparation easier:
• Prepare for cooking the night before.
Leave out any pans, bowls and dryfood ingredients so you can quickly
create your meal in the morning.
• Create your meal the night before and
simply heat as needed in the morning.
• Pack an easy-to-grab breakfast that
doesn’t require preparation in
the morning at all. For
example, fill a reusable
bag with a banana,
yogurt and a
whole-wheat bagel
that you can eat on
the go.
See how a new breakfast routine can help you and your family eat healthier and feel better!
akrongeneral.org/lifestyles
3
RECREATION & WELLNESS
MY HEALTH
News and Events
Please contact the Recreation Department or LifeStyles – Green: 330-896-5016
check the flyer racks at LifeStyles for more LifeStyles – North: 330-945-3146
information regarding the programs listed below. LifeStyles – West: 330-665-8139
LITESTYLE WEIGHT-LOSS PROGRAM –
10 WEEKS TO A HEALTHIER BODY
Akron General
Birthday Bash
Dash 5K
Saturday, Aug. 30
Celebrate Akron General’s
100th anniversary while
enjoying an active lifestyle for
you and your family!
The race is part of the Stow Summer
Sunset Blast, and will benefit Akron
General’s Muffins for Mammograms
program, which helps uninsured and
underinsured women qualify for a free
mammogram. Each participant in the 5K
will receive a 100th anniversary T-shirt,
a “birthday” muffin and hat! Kids and
walkers are welcome to join in on the
fun. Winners in each age group will be
awarded “birthday” gifts! Refreshments
will be provided. For more information,
please call 330-344-1442.
Location:
Stow City Hall (start/finish)
3760 Darrow Road, Stow
Times:
8 a.m. Registration
9 a.m. Race start
10 a.m. Post-race event
4
LIFESTYLES
A life-changing program led by a registered
dietitian and certified personal trainer who will
show you everything from working out to dining
out. More than a weight-loss program, LiteStyle
is about changing your body, strengthening
your muscles and losing fat by forming good
habits and changing your views on fitness. For
more information, call 330-665-8022.
Next program begins: August 27
NUTRITION SERVICES
Struggling with weight loss? Trying to lower
your cholesterol or blood pressure? Looking
for increased energy and stamina? Our
registered dietitians are here to help! Akron
General Health & Wellness Centers offer
nutrition consultations to help you reach
your goals for a happier, healthier you!
For more information or to schedule a
nutrition session, call 330-665-8022.
PERMANENT WEIGHT LOSS REVEALED SEMINAR
Don’t miss this motivating seminar about
permanent weight loss and how it is possible
to achieve. Learn about boosting metabolism,
taking charge of hormones, fueling your body,
exercising smart, burning fat, discovering
the secret that leads to lasting change and
understanding how to make it happen.
BIRTHDAY PARTIES
Does someone you know have an important
birthday coming up? There isn’t a better place
in town than LifeStyles to host a birthday
party! Choose from our packages or à la
carte options to create the perfect birthday
celebration with fun, healthy activities, a friendly
party leader with a spacious party room and
more! Activity areas available include the
gymnasium, swimming pool, Rock Wall and
KidStyles!
MY HEALTH & WELLNESS
PARENTS NIGHT OUT
Enjoy a night out while we entertain your
children! Participants can enjoy swimming,
climbing the Rock Wall, open gym and much
more. Pizza and snacks will be provided during
our theater-style projection movie viewing. With
so much to do, we can almost promise to send
your children home tired.
Saturdays, 6 – 11 p.m.
West
Sept. 13
Oct. 18
Nov. 22
Dec. 20
North
Sept. 20
Oct. 18
Nov. 15
Dec. 13
YOGAKIDS (Green)
A weekly Yoga class designed specifically for
little Yogi’s age 7-12.
Members: $10 per mo. / Guests: $15 per mo.
(space permitting)
Tuesdays, 4:15 - 5 p.m.
NUFIT - FREE NUTRITION & FITNESS
EDUCATION FOR A NEW YOU!
Join us for this free program that provides
information about the latest topics in nutrition
and fitness, new recipes, facts vs. myths and
tips from a registered dietitian and fitness
expert. Bring a friend and enjoy a healthy
snack! 6 - 7 p.m.
July 1 (N), 8 (W), 22 (G)
Nutrition: Sodium Savvy
Fitness: Beat the Heat with Sweat
August 5 (N), 12 (W), 26 (G)
Nutrition: The Picky Eater
Fitness: Fitness Gear for Success
September 2 (N), 9 (W), 23 (G)
Nutrition: Fighting Inflammation
Fitness: No Pain, No Gain?
Reservations are encouraged – please call:
Green 330-896-5000
North 330-945-3100
West 330-665-8100
Sam Mayaka, cancer survivor, and Emily Hauser at West Point Market in Akron
MY WELLNESS
SKINNY CHICKPEA
SUMMER SALAD
Prep time: 5 minutes Fridge time: 1-2 hours
Yield: 10-12 servings Serving size: ½ cup
Ingredients:
SALAD
• 1 can garbanzo beans, rinsed and drained
• 1 can black beans, rinsed and drained
• 1 can yellow sweet corn, drained
• 1 English cucumber, finely chopped
• 1 small pint red cherry tomatoes, sliced
into halves
• 1/2 yellow sweet onion, finely diced
Comprehensive cancer care is
ALWAYS WITHIN REACH.
When faced with cancer, count on Akron General’s McDowell Cancer
Institute for help with every aspect of your journey. Get the most
advanced cancer treatments — in a timely manner and close to home —
with genuine compassion you can feel. Support is also available for
financial, emotional, nutritional and other needs.
Let’s work together to conquer cancer and help you become a healthier
you. Find resources at akrongeneral.org/cancer.
My Health. My Life.
DRESSING
• 1/3 cup extra virgin olive oil
• 4 tbsp. lime juice
• 1 tbsp. cilantro paste or use finely
chopped fresh cilantro
• 1 tbsp. minced garlic
Instructions:
1. For salad, add all ingredients to a large
bowl and cover mixture evenly with
dressing. Toss salad mixture gently to
mix ingredients with dressing together.
2. For dressing, add all ingredients into
a medium size bowl and whisk until
all ingredients are well mixed. Place
dressing in refrigerator.
3. Refrigerate for 1-2 hours before serving.
NUTRITION INFO:
Per serving (1/2 cup): Calories: 194, Fat:
9g, Carbohydrates: 21g, Fiber: 6g, Protein:
6g, Sugars: 5g, WWP: 5 points (1 cho, 1
protein, 1 fat, 1 veg)
Source: www.skinnymom.com
akrongeneral.org/lifestyles
5
TA
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J OY
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MY HEALTH
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LIF
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5TH ANNUAL
JOYFUL TASTES
OF LIFE
Thursday
October 16, 2014
6-9 p.m.
at St. George’s Family Center,
3204 Ridgewood Road, Akron
Featuring wine and
craft beer tasting, and
sampling of
seasonal foods from
some of the area’s
best restaurants.
Reap the
Fruits of Summer
Bored by bananas?
Up to your ears in apples? Rejoice!
The fruits of summer are returning to produce aisles, adding luscious color
and sweet aroma to your shopping experience. In fact, as you load your
cart with baskets of berries and bagfuls of cherries, who can fault you for
popping a few in your mouth before you hit the checkout line? (To be safe,
though, take produce home and wash it first.)
Five a Day?
Experts at the Harvard School of Public
Health say five servings a day of fruits and
vegetables should be the lower limit for
optimum health. Try three to five servings
of vegetables and two to four servings of
fruit to protect against disease. (If you’re
a small person and sedentary, you may
be okay hitting the lower end of that
range.) Nutritionists remind us that fruits
are “good” carbohydrates, providing an
assortment of disease-fighting vitamins,
minerals and phytochemicals that may be
more beneficial than those in pills. Fruits
are low in calories, rich in fiber (do you get
the recommended 20-35 grams of fiber
a day?) and, as part of a healthy diet, can
help lower your blood pressure, slash your
risk for stroke and heart disease and fight
certain cancers.
When including fruits in your diet, strive for
variety. You may love peaches, but don’t forget
apricots, nectarines and plums. Different fruits
offer different mixes of nutrients and fiber.
Cantaloupe has beta-carotene and watermelon
boasts lycopene—both substances are plant
pigments that fight cell damage. Cherries and
berries—blueberries, strawberries, blackberries
and raspberries—offer an array of powerful
antioxidants and phytochemicals that studies
suggest may benefit your heart, veins, eyes
and joints. Mix your colors regularly for the best
overall health benefits. Enjoy summer’s sweet
bounty guilt-free, whether for dessert or an
on-the-go snack.
To benefit Akron General
Hospice of Visiting Nurse
Service in providing
end-of-life patient care and
supportive services.
For information or advance
ticket sales, please call the
Akron General Foundation at
330-344-6888.
Pinterested in more? Find festive seasonal ideas and healthy recipes
on our Pinterest page! Visit pinterest.com/akrongeneral
6
LIFESTYLES MY HEALTH & WELLNESS
Aquatics Updates
MY WELLNESS
Please contact the Aquatics Departments for more information.
Green – 330-896-5007 North – 330-945-3131 West – 330-665-8131
RED CROSS LIFEGUARD TRAINING
FULL COURSE
Lifeguarding is a challenging, yet rewarding
responsibility that can lead to jobs and even
careers. The American Red Cross Lifeguard
Course teaches participants to prevent and
respond to aquatic emergencies. Practice
includes land and water rescue skills, first aid
and CPR. Participants must be at least 15
years old, possess strong swimming skills
and pass a prerequisite skills test.
S.E.A.L.S.
The Swimming Elite At LifeStyles is a youth
non-competitive swim training program
that focuses on stroke development,
speed, strength, teamwork and FUN.
Youth ages 6-18 who have a LifeStyles
Family Membership may sign up for one
of three levels dependent upon age,
experience and ability.
Registration: Sept. 1
Course Dates: Sept. 8 – Oct. 18
Members: $175 / Guests: $215
West
Registration: June 1
Pre-test: Wednesday, July 9, 11 a.m.
Course Dates: July 9 – July 24
Monday/Tuesday/Thursday 1 – 4 p.m.
Wednesday 11 a.m. – 3 p.m.
Green
Registration: June 1
Pre-test: Wednesday, July 9, 11 a.m.
Course Dates: July 9 – July 24
Monday – Thursday 1 – 4 p.m.
J.A.W.S.
Junior Advanced Water Safety Camp
is a specialty course for swimmers
ages 10-14 with Red Cross Level 4
ability. Swimmers will participate in
various water activities, including a junior
lifeguard program, endurance swimming,
canoeing, a SCUBA diving experience,
aquatic games and more.
West
Registration: April 15 – July 23
Course Date: July 28 – Aug. 1
Time: 9 a.m. – 4 p.m.
RED CROSS SWIM LESSONS
Primarily for members; non-member children
or grandchildren of members may join a swim
lesson session once per year at a higher rate.
Choose from Parent/Child, Level 1-6 or Adult
classes.
Summer Express – Green
Registration: July 19
Course Dates: July 28 – Aug. 8
Summer Express – North & West
Registration: July 26
Course Dates: Aug. 4 – 14
Fall Session
Registration: Sept. 1
Course Dates: Sept. 8 – Oct. 18
RED CROSS BABYSITTING COURSE (Green)
For both LifeStyles youth and guests.
Babysitting is a great way to learn
responsibility, be a good leader and role
model. Designed for 11-15 year olds, this
class teaches emergency preparedness,
basic first aid, problem solving and how to
keep young ones occupied and entertained in
a safe manner.
Members: $55 / Guests: $70
Registration: July 2
Course Date: Aug. 2
Time: 9 a.m. – 3 p.m.
Show off your
legs again!
Finally, a solution to the
discomfort, swelling and
appearance of varicose veins that
does not involve painful surgery.
Reflections Vein Center offers
clinically proven, minimally invasive
procedures in the treatment of
varicose veins.
Akron General
Reflections Vein Center
224 West Exchange St.
Suite 300, Akron
ASK US ABOUT…
• How varicose veins are treated.
• The kind of results you can expect.
• Health insurance and payment options.
For more information, please
call 330-344-8346.
akrongeneral.org/lifestyles
7
NEW MEMBER
Orientation Dates
LifeStyles - Akron General Health & Wellness Center
4125 Medina Road, Akron, OH 44333
6 - 7 p.m.
MY
July 8 • Aug. 12 • Sept. 9
health&wellness
SPREAD THE NEWS!
Family & friends can join and save 50% on their enrollment fee by July 15
or save 40% by August 31 – the sooner, the better!
Attention College Students:
LifeStyles offers short-term memberships for summer break!
One-month membership for $75 or three-month membership for $199
SPECIAL HOLIDAY HOURS
FACILITY HOURS
DEPENDENT HOURS
KIDSTYLES HOURS
BABY-SITTING
Independence Day, July 4
CLOSED
Labor Day, Sept. 1
8 a.m. – 2 p.m.
9 a.m. – 2 p.m.
9 a.m. – 2 p.m.
9 a.m. – 2 p.m.
Thanksgiving Day, Nov. 27
5:30 a.m. – 1 p.m.
9 a.m. – 1 p.m.
9 a.m. – 1 p.m.
9 a.m. – 1 p.m.
Christmas Eve, Dec. 24
5:30 a.m. – 5:30 p.m.
9 a.m. – 5:30 p.m.
9 a.m. – 5:30 p.m.
9 a.m. – 5:30 p.m.
Christmas Day, Dec. 25
CLOSED
REGULAR HOURS OF OPERATION: MONDAY - FRIDAY 5:30 A.M. - 10 P.M., SATURDAY 7 A.M. - 6 P.M., SUNDAY 8 A.M. - 6 P.M.
For more information, visit our website at akrongeneral.org/lifestyles