From: Sun City Texas Community Association
Date/Time: 9/6/2020 9:00 am
Subject: Fitness Communicator - Weekly News - Sept. 6, 2020

 Fitness Communicator
September 6, 2020
SUN CITY FITNESS Facebook Page Videos and More!
 
Check us out and "Like" us on the Sun City Fitness Facebook page for exercise, videos and nutrition tips.
 
Labor Day  
On Monday, Sept. 7, pools and spas will be open with a reservation.
 Communicator Chit Chat
News and views from our fitness center staff…
All three Gyms will be opening on Monday, Sept. 14. Registration will begin Tuesday, Sept. 8 at midnight. You may now register for five days a week to access the gym. Households can now register two people at the same time! Please review our new rules for the gyms and pools in the links below. If you would like to access the Cowan Creek track please make a gym reservation at Cowan Creek. 
 
We look forward to seeing everyone safely return to the gym.
 Fitness Centers Open on Monday, Sept. 14
Fitness Centers at Sun City plan to open on Monday, Sept. 14, through the reservation system. Reservations will open on Tuesday, Sept. 8, at midnight.
 
NEW! When you make your reservations for the fitness centers and the pools you are allowed to make the reservation for yourself and one additional member in your household. We are working with Members First on a new reservation launch time and will update the community when that change is made.
 
There are many rules and regulations to help keep our community safe while allowing us to open fitness centers. To use the facilities here are some of the main rules that must be followed.
 
  • No mask - No reservation - No entry!
  • Residents are required to wear a mask inside the fitness centers.
  • Masks must be worn entering and exiting the fitness centers and while working out.
  • Masks are no longer allowed to be removed during strenuous activities. The only exception to the mask rule is while residents are in the water at the pools. 
  • Mask must always cover both the nose and mouth.
  • Residents must sign in for one-hour increments.
  • Residents can reserve five times a week. The reservation week runs Monday-Sunday.
  • Residents are required to sanitize hands when entering and exiting the fitness centers.
  • Residents may only arrive five minutes before their reserved time.
  • 6-feet of social distancing is required inside the fitness centers.
  • Residents are required to clean equipment before and after their workout.
  • Lockers and showers are not available during this time.
  • Bring your water bottles to use water bottle fillers.
  • No guests allowed during this time.
Pool Rules
 
We will no longer allow residents to check-in for their reservation time earlier than five minutes before their reserved time. Please wait in your designated area until you are allowed to check-in for your gym and pool reservation. This will allow housekeeping and staff to safely clear and clean areas for the next group of reservations. Please remember part of your reservation time is allowing time to rinse off, dry off, and to exit the pool areas and all areas of the gym. Our housekeepers work hard to keep everyone safe, so please allow them time to clean.
 
Also, it is the resident’s responsibility to follow the 15-minute spa rule and capacity rule at each spa. If at any time the fitness staff feel that rules are not being followed and it is unsafe, we will close down the spas. We want everyone to enjoy all the pools and spas so please get familiar with the new rules below.
 
Please be kind to your fitness staff. They are doing the best they can with all these reservations and transition times. Not following the rules or disrespecting the staff will get you temporarily suspended from the pools and spas.
 
I do not have a computer.
How do I make my pool and gym reservations?
Please call Beth White at 512-948-7753 (Monday-Friday
8 a.m. to 4 p.m.) or Susie McGannon at 512-948-7751 (Monday-Wednesday 7 to 11 a.m.) Beth or Susie can make pool or gym reservations for residents who do not have access to a computer.

If you get voice mail during office hours, Beth and Susie are assisting other residents. Please leave a message with your name and phone, along with your preferred Fitness location, date and time. You will receive a confirmation call.
New Resident Fitness Orientation
 
If you are new to Sun City and need to complete your fitness center orientation, please contact Dick Jenkins by email at [email protected] or by phone at 512-948-7754.
As with all exercise programs, when using our exercise videos or other fitness information from our website, Facebook page, or other SCTXCA social media source, please use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program or performing any fitness activity. By performing any fitness exercises, you are performing them at your own risk. Do not start any fitness program without consulting your physician or health care provider. If you experienced faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. SCTXCA and its agents will not be responsible or liable for any injury or harm sustained as a result of any fitness program, online fitness videos, or information shared on our website or other social media. This includes emails, videos and text. 
Thanks for your understanding and stay safe.
STANDING AB & BACK WORKOUT
By Don Moore, Personal Trainer
 
Stand tall, shoulders back:
  1. Contract and release abs
  2. Alternate slow knee lift while contracting abs
16 counts each
 
Hands lightly behind head:
  1. Slow knee lifts while contracting abs
  2. Alternating elbow toward knee
  3. Slow waist twist
  4. Slow waist twist with a pivot and arm reach
16 counts each
 
Hands down to side:
  1. Alternate oblique reach (slide hand toward knee)
  2. Alternate oblique reach then reach overhead) – slide right hand toward right knee then right arm reach up overhead
16 counts each
 
Arms up at 90 degrees (overhead press position):
  1. Alternate elbow to knee then overhead reach (right elbow toward left knee then right arm reach overhead then left elbow to right knee then left arm reach overhead)
16 counts each
 
Hold on to chair back:
  1. Right arm front raise with left back leg lift
  2. Left arm front raise with right back leg lift
16 counts each
Looking for Fitness Videos? Check out our collection here>>
 TIPS FROM THE TRAINERS
We’ve all heard the term that muscle weighs more than fat. Even trainers at times take up this mantra. But it is a little misleading because these two elements aren’t arbitrary.
 
Nothing can weigh more than something else if compared to the same weight. For example, when people say a pound of muscle weighs more than a pound of fat, that can’t be true either because they each weigh a pound. If you say a twelve-wheeler diesel truck weighs more than a feather, that’s true because both are well-defined. Now, a two-ton truck would weigh the same as two tons of feathers (although that is a hard feat). If you were to gather two tons of feathers together, the size would be massive.
 
The comparisons here are important because they illuminate how body composition works. Muscle carries less mass than body fat. So, one pound of muscle is smaller than a pound of fat. That’s why trainers tell clients to not let a slow-moving scale discourage them. There is a chance that their body composition is improving but the scale says something different to them. In other words, fat is leaving but muscle is building. (Note here, though, that we burn fat faster than we gain muscle.)
 
The point here is that a lot more goes into health and fitness than just your weight. You can reach what you perceive as an ideal size and not lose as much weight as you thought you needed to lose. Remember here too, that size doesn’t define who you are. The best way to travel your fitness journey is to focus on your health, your stamina, and your strength improvements above all else. The weight loss will come. This is called focusing on the process more than focusing on the goal.
Goal-setting is still important, because it gives you a benchmark for which to strive. If you want to lose 20 pounds, there’s nothing wrong with that. But don’t get so caught up in focusing on the future that you disregard the present moment. 
 
From the personal training staff: John Rutan, Don Moore, JB Baier, Victoria Young, Allison Worley, Julie O’Connor, Michelle Dwyer, Brendi Middleton, Mike Stuchl, Lois Johnson, Rachelle Jensen and Byron Goff. Questions about personal training? Email John Rutan at [email protected] or visit our website.
 QUICK LINKS
Pool Reservation
Instructions
 Fitness
Website
 Contact Us
 
Michelle Mason, Fitness Director
 
Beth White, Group Fitness Coordinator
 
John Rutan, Personal Training Coordinator
 
Dick Jenkins, Fitness Operations Supervisor
 Fitness Centers
Weekly Attendance
 
Your attendance record is important in planning for space, budgeting, equipment and programming. Below are the numbers of residents who logged in August 22 - 28:
 
Texas Drive - 1041
Cowan Creek - 1383
The Retreat - 779
 
 
 Call our Fitness Information Lines:
Texas Drive 512-948-7750 • Cowan Creek 512-948-7780 • The Retreat 512-948-7763
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