From: Sun City Texas Community Association
Date/Time: 1/1/2023 9:00 am
Subject: Fitness Communicator - Weekly News - Jan. 1, 2023

Fitness Communicator

January 1, 2023

Happy New Year from your fitness staff!

Thank you to so many people in 2022!


As we end out 2022 let us take this time to thank a few departments that help fitness in everyday task. Thank you to the Communications Department for all the wonderful words. Thank you to the Accounting Department and CA office staff for assisting us with correct numbers or accounting, 'Uh-Oh's!' To the IT Department for connecting us to all the correct programs to help us do our jobs. To the Maintenance Department for fixing things to make us safe. Finally, to the hardest working group in fitness, our awesome housekeepers for keeping us safe, fresh and clean!

Fitness Center Holiday Schedule


New Year’s Day

Today, Jan. 1

Fitness Centers closed


Monday, Jan. 2

Fitness Centers open regular hours

    Price Increases


    Group fitness, personal training and massages will

    have an increase in fees starting January 1, 2023.

    The 2023 CA Budget and Fee Schedule was

    presented at the November 3 workshop and the

    Board unanimously approved the budget and

    related schedules at the November 17 Board Meeting. 


Group Fitness Class Tickets

1 ticket - $5

15 tickets - $55.05

30 tickets - $100.20

All Access pass - $65/month


Personal Training

30 minutes - $40

1 hour - $55

Five 30-minute sessions - $140

Five 1-hour sessions - $240



30 minutes - $45

60 minutes - $70

90 minutes - $95


Reminder that all class tickets and training sessions

expire a year from purchase. 

Communicator Chit Chat
News and views from our fitness center staff…

Cash Cards

How they really work

Please note that when you purchase a cash card, you are putting a specific amount of money into that card for future use. These cash cards are not sold for specific fitness services, and can be used for anything at the CA, not just fitness. 

Farewell to

Jennifer Rossini


Our goodbyes to Jennifer Rossini, Fitness Instructor and Personal Trainer, who will be leaving our Sun City Fitness Family as of Friday, Dec. 30, 2022. Jennifer will be moving out of state to enjoy more adventures. We wish her well, she will be greatly missed. 


Sherita McQueen

Fitness Instructor and Personal Trainer


Sherita McQueen has been a Personal Trainer, Fitness Coach and Nutritionist for over 15 years. Former soldier in the US Army, she is certified by International Sports Sciences Association as a Personal Trainer, Fitness Coach and Nutritionist and holds a license in Zumba. Over the years she has worked with many clients providing a range of fitness trainings and boot camps that were tailored to suit their needs and goals. Sherita uses her skills and experiences to guide her clients through a journey that will make them happy, confident and strong. When she’s not training, Sherita enjoys traveling abroad with her family. She is so excited to be here in Sun City Texas and looks forward to helping you discover the benefits of strength training that has helped her become the person she is today. 

Children's Swim Hours

**Please remember the water weights and kickboards are not swim toys and are not allowed to be used by children during children’s swim.

Thank you for your cooperation.


Oct. 1- March 31, Ages 4-15

Kids swim hours are daily from 1- 3 p.m.

Indoor pools only:

•The Texas Drive Lap Pool (open area only) 

•The Cowan Creek Aerobic Pool

(Lane 4 and Lane 3 if needed) 

•No kids swim at The Retreat during this time


No one allowed under the age of 4. Please visit the website under Fitness Policies for the detailed list of the pool rules.


Click here for our

Policies and Procedures >>


What's for dinner?


Black Bean Soup


Click for recipe >>

A simple and innovative way to

prevent falls in the elderly

Modified from Kitsap Sun - Toe strength and falls


Falls among the elderly are a major problem in our society.  


Toe strength helps to reduce fall risk

Research has shown that it is perhaps the single most important predictor of whether an elderly person will fall. This was evidenced in a study with a large sample size, titled "Toe weakness and deformity increase the risk of falls in older people."


In this study, the researchers discovered that senior citizens without a history of falling had 20% more toe strength than those who fell. It also reported that people who fell and those that didn’t have similar strength in the larger muscles of the lower extremity, indicating that toe weakness, rather than weakness in general, increases the risk of falling. 


Research has also demonstrated that small increases in toe strength can have a profound impact on fall risk. Strength of the big toe is especially important, particularly the pressure it can exert onto the ground. Another study, titled "Efficacy of a progressive resistance exercise program to increase toe flexor strength in older people," showed that for every 1% increase of body weight generated beneath the big toe, the risk of falling decreases by 7%. 


How to increase strength in the toes?

Dr. Tom Michaud, an expert in the treatment of lower extremity injuries, recommends a simple exercise to increase toe strength and decrease the risk of falling. You would begin by standing in front of a wall, close enough so that you can support yourself with your hands. While keeping your hips and torso straight, slowly lean your body forward while forcefully pushing your toes down into the ground. Hold this position for 5 seconds, then push your body back vertically by vigorously pressing down with your toes. Dr. Michaud suggests that people perform this exercise 20 times per day.  


The pressure from your toes decelerates the forward motion of your torso, and as your toes become stronger, the distance you can lean forward will gradually increase. It has been reported that the big toe has the ability to exert a downward force equal to just over 50% of body weight. Small strength gains are relatively easy to achieve, and after a few months of performing the simple exercise described earlier, people have seen their ability to exert pressure under their big toe improve by 30%. 


While addressing all areas of fall risk is critical, whether that be addressing medications that cause dizziness or making alterations to improve home safety, the importance of toe strength cannot be overstated. Because of the proven connection between falling and toe weakness, toe strengthening exercises should be a part of every senior citizen’s daily exercise regime.

Class Schedules

Texas Drive

JAN/FEB Schedule >>

Cowan Creek

JAN/FEB Schedule >>

Featured Fitness Class of the Week


Aqua Yoga Class

Tuesdays, 5:30 p.m.

Texas Drive Aerobics Pool

Instructor: Howie


Are you looking to start an exercise program that will help you improve your strength, balance, flexibility and overall health, then you should attend the new Aqua Yoga Class beginning in January! This class will be targeted to participants who may be recovering from some type of surgery, who are inactive do to physical issue such as arthristis and those who have been inactive and want to now start improving their physical wellbeing.


There are great benefits from doing YOGA and from doing AQUA exercises. Combining the two allows one to improve their overall health with little to no stress on your joints. By being in the water you are more buoyant and able to do various exercises that you would not be able to do on dry land. By improving your strength, flexibility and balance you will be able to enjoy life and become more active on a daily basis.


Our Aqua Yoga Class will incorporate water walking for endurance and strength, various Yoga positions for flexibility and balance, and core work for balance and strength in a very relaxing environment.  



Allison Worley, Personal trainer


It’s that time of year when people start to think about how to improve themselves in the upcoming year. If you’re not already performing regular strength training, you should make it your new resolution. It’s no secret that moving your body helps you stay healthy, but if you’re only walking, playing sports, or attending your favorite cardio class, it’s time to add some strength training to your life. Muscles are not just for show and here are some compelling reasons to start lifting those dumbbells.


Your muscles aren’t what they were in your 30's, 40’s, 50’s …

The use it or lose it principle applies to our muscles and age-related muscle loss accelerates more once we’re in our 50's and beyond. Not only does our muscle mass deteriorate but the fibers get smaller and infiltrated with fat. Muscle stimulation from lifting weights is most effective for reversing age-related muscle loss. And the good news is that you can rebuild muscle at any age.


Muscle strength is not the same as muscle size.

Even more critical than the loss of muscle mass as we age is the loss of strength. Our muscle strength is dependent on how our nervous system interacts with the muscle and when we don’t challenge our muscles with strength training, we lose that connection. Nervous system deconditioning happens 2-5 times faster than the loss of muscle mass, but mindful strength training helps to maintain the neural connection.


Strength training can keep you self-sufficient.

If you don’t preserve your strength it’s going to get harder to get out of your chair, to perform daily activities or to enjoy your sport. A big benefit of strength training is that it improves balance and gait and allows you to do things for yourself from opening a jar to picking up your Amazon packages. You simply don’t get the same overall benefits if you are only doing cardio exercise such as walking, biking, or cardio machines. Yes, cardio exercise is important, but not at the expense of strength training.


Strength training can prevent falls.

The risk of falling becomes more of a reality as we age. A strong body enables us to stand with an upright posture which naturally helps with balance and coordination. Strength training not only improves muscular strength but also muscular power which gives us the ability to apply maximum strength over a short period of time – such as catching yourself if you start to fall. 


Strengthening your muscles burns more calories and lowers blood sugar.

Muscle is for more than just movement. Strength training creates more lean muscle mass, and muscle is more metabolically active than fat. Muscle doesn’t burn fat directly, but it requires more energy (calorie burn) to maintain muscle than it does fat. Muscle is also the largest organ in our body – it stores and consumes more glucose (blood sugar) than any other tissue and actively strengthening our muscles helps to move sugar out of the blood.


Lifting weights may help you live longer.

While there are no studies which conclusively prove that lifting weights makes us live longer, we do know that having more lean body mass and strength helps us to be more active, reduces the risk of debilitating falls and helps us to remain sociable and enjoy life more.


Getting stronger is a change for the better.

Age related hormone changes differ in men and women, but the resulting increase in body fat, decrease in lean muscle mass, weight gain and bone density issues affect us all and can lead to a poor body image and increased feelings of anxiety and depression. Lifting weights can make us feel empowered, more comfortable in our skin and more confident in our lives. 


If you’re not sure how to start on your muscle building journey, or if you’re looking for a new direction to see better results, your best bet is to consult with an experienced personal trainer in Sun City. The most important aspect of successful weight training is to set your weight and number of repetitions. Ideally, you should select a weight which enables you to do 10-15 repetitions … not more. The last few reps of your set should be doable but challenging. You’ll rest 30 seconds to a minute before repeating the exercise, and you should have stimulated your muscles enough with 10-15 repetitions to feel that you have earned a short rest. Repeat your set 2-3 times. 


Workouts don’t get easier – you get stronger and more able to challenge yourself. When you get familiar and comfortable with your routine, it’s time to change it up by adding a little more weight, or some new exercises. It is in the challenge that the positive changes happen. 


So, make a resolution to take the first step towards starting strength training, or a step in a new and challenging strength training direction. It doesn’t have to be a big step – any step forward is progress. Looking for the perfect strength training routine, the perfect outfit, or the perfect day to start can be stressful but focusing on small steps within the process, rather than perfection, allows you to move forward. Small achievements accumulate and are evidence of progress - successes that can be enjoyed even if they aren’t perfect. The difference a tiny improvement can make over time is outstanding! 

From the current personal training staff: 

John Rutan, Allison Worley, Michelle Dwyer, Brendi Middleton, Mike Stuchl, Byron Goff, Judy Baier, Jennifer Rossini, Lenny Jones, Sharita McQueen and Bill Norton. 


Questions about personal training? Visit our website or email John Rutan at [email protected]

Massage Therapy at Cowan Creek

Click for flyer >>

New Resident Fitness Orientation


If you are new to Sun City and need to complete your fitness center orientation, email Leslie McCoy at [email protected] to schedule your appointment.

Looking for Fitness Videos? Check out our collection here>>
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, please 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 experience 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. Thank you for understanding and stay safe!


Videos and More!


Check us out and "Like" us on the Sun City Fitness Facebook page for exercise, videos and nutrition tips.


Click here for more info>>

Contact Us


Michelle Mason

Fitness Director


[email protected]


Beth White

Fitness Manager


[email protected]


Kathy Carver

Group Fitness Coordinator


[email protected]


John Rutan

Personal Training Coordinator


[email protected]


Dick Jenkins

Fitness Operations Supervisor


[email protected]

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 Dec. 17-23, 2022.


Texas Drive – 2,876

Cowan Creek – 2,326

The Retreat - 476


Visit the Fitness website>>

Call our Fitness Information Lines:
Texas Drive 512-948-7750 • Cowan Creek 512-948-7780 • The Retreat 512-948-7763
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