From: Sun City Texas Community Association
Date/Time: 1/22/2023 9:00 am
Subject: Fitness Communicator - Weekly News - Jan. 22, 2023

Fitness Communicator

January 22, 2023

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

Lap Swimmers/Walkers

at Cowan Creek Fitness Center


If you are entering the lap pool area after an aqua class has ended, please do not go into the pool until the fitness instructor has completely put the lap lanes back properly. This is for the safety and well-being of everyone. 

Entering a Fitness Class Late...


Please do not enter a class after it has started. This is not only disruptive but very unsafe for the class participants and the instructor. Arrive early to allow for safe equipment set-up. Thank you.

Did you miss Dear Gym from the

January Sun Rays?



Q: How many guest passes does each household receive each year?

A: On January 1, 48 guest passes are placed on your account if you own your home. 24 guests passes will be placed on your account if you rent your home. If you use all your passes in this calendar year, you may purchase more at any fitness center. $25 for 24 passes or $2 for a single pass. 

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 >>

Snack Time?


Double Chocolate Protein Balls


Click for recipe >>

One reason your shoulder pain isn’t going away


The prevalence of shoulder pain tends to increase and become more severe as we age.


There are many reasons why we get shoulder pain. The shoulder is the most mobile joint in your body, making it more susceptible to injury. But why - for some - does it seem to just linger and not go away?

The number one reason is misdiagnosis. Here are a few examples of what that looks like.


Your MRI says you have a rotator cuff tear - so you get surgery - yet the pain comes back or doesn’t fully resolve like they told you it would. You’re told you have impingement syndrome - so you get arthroscopic decompression surgery - no success. Perhaps you’ve been told you have tendonitis in your shoulder and need a cortisone shot - followed by physical therapy. Nope, that didn’t work either.   

When it comes to shoulder pain, it's critical that you know for certain the pain in your shoulder is coming from your shoulder. If not, you might waste your time fixing the wrong problem and are more likely to get an unnecessary procedure or surgery.


So - if your shoulder pain isn't coming from your shoulder - then where is it coming from?

The most common culprit is your neck or mid-back. In fact, studies have shown that 40% of the time extremity pain (including shoulder pain) comes from a source in your spine - even when you don’t feel any pain in your spine. Here are a few key signs and considerations to help you figure out if your shoulder pain has been misdiagnosed:


Where is your pain located?

When your pain is coming from your shoulder, the pain will be localized to your shoulder joint. True shoulder pain is felt directly in front of your shoulder, on top of your shoulder, or in a more involved shoulder problem (like a rotator cuff injury) you might feel some achiness down the side of your arm. But it will never go below your elbow. If the pain goes past your elbow and into your forearm or hand or radiates above your shoulder into your neck  or if you feel pain deep inside of your shoulder blade into your mid-back - odds are pretty good that you're dealing with a spine problem and not a shoulder problem.


Do your symptoms involve numbness, tingling or burning?

These are signs of nerve compression or irritation. If that’s happening - it's likely coming from your neck – and could be due to something like a bulging disc - or a restricted/faulty movement pattern that is irritating nerve roots in your neck. You might feel symptoms in your shoulder, shoulder blade, or even down into your arm. What’s particularly misleading is that it's entirely possible to feel all these nerve symptoms in your shoulder or arm - and not actually feel anything in your neck. If you’ve got more pain in your arm than you do your shoulder, be sure to get your neck fully checked out. This is a huge area of misdiagnosis for those suffering with long-standing shoulder pain.


How is your posture?

Poor posture can wreak havoc on your shoulder joint - without you even knowing it. If you’ve got a really curved middle back, combined with a “forward head” posture, you're just setting your shoulder up for failure. Chronic, poor posture will crowd the tendons and structures in your shoulder joint over time. Every time you raise your arm overhead or try to lift something with an outstretched arm - there will be implications if you’ve got poor posture. The tricky part about this scenario is that you really will have pain in your shoulder. You’ll have wear and tear of your rotator cuff, and you’re more likely to have degeneration in your shoulder joint that might cause it to feel weak. The confusion here is that the shoulder “problems” are symptoms. The real cause is your posture and it’s either been missed or not addressed. The good news is that if you address your posture, most of these “wear and tear” shoulder problems will go away naturally, and you can avoid unnecessary procedures and surgery. This problem flies so under the radar that it’s overlooked all the time.

If you’ve got a true shoulder problem and it’s been diagnosed correctly - it should go away with proper treatment. If that’s not happening, it’s worth considering that the true source of your shoulder pain has been missed. Start by getting a thorough check of your spine.

Class Schedules

Texas Drive

JAN/FEB Schedule >>

Cowan Creek

JAN/FEB Schedule >>

Aqua Class Change at Cowan Creek:

Aqua Boot Camp with Cherub


The Aqua Fitness class at Cowan Creek on Tuesdays from 11 a.m. – noon changed to Aqua Boot Camp.


Want a challenge? Need that belly to be flatter? Come join us for a total body workout focusing on your core. Bring your determination and a water bottle. Variations for each exercise are provided for all fitness levels. Level 2 – 5

Featured Fitness

Class of the Week


Beginner Pilates

Mondays, 9:15-10:15 a.m.

Cowan Creek Salado Room

With Marnie


Classic mat Pilates, based on the Joseph Pilates 8 principles method. Core work that tightens and strengthens the ABS and back, and increases flexibility. Level 1-3.


It’s a Matter of Time


Most cardio machines set on low intensity and utilized at a moderate and steady pace for 20 minutes will burn approximately 100 calories. You might not break a sweat, or get your heartrate into a cardiorespiratory training peak, but you will have at least moved your body.


There are 52 weeks in a year and seven days in a week. Performing a low intensity cardio session five days a week and resting the remaining two days will total about 500 calories burned in a week.


There are 3,500 calories in a pound of fat. Burning 500 calories a week for 52 weeks will provide you with a 26,000-calorie burn. Divide 3,500 into 26,000 and you get 7.42857143. This equates to 7.42857143-pound loss a year.


Depending on who you consult online, as a person gets older, they have the potential to gain up to 5 pounds a year on average. Sources vary, some say more, some say less, but let’s go with five. Five pounds of fat equals 17,500 calories.

Again, performing low intensity cardio five days a week for an entire year will burn 26,000 calories. That leaves a caloric deficit of 8,500 calories—26,000 minus 17,500—for the year. This in turn equates to a 2.42857143-pound weight loss in a year—8,500 deficit divided by 3,500 calories per pound of fat.


A person can stay the course in their life, make no other changes, and stave off average weight gain of 17,700 calories, five pounds, by exercising into a caloric deficit of 26,000 calories leading to an off-set caloric deficit of 8,500 calories a year simply by doing close to nothing. 7.42857143 - 2.42857143 = 5


Times this theory by ten years and we have another compelling reason to exercise. Five pounds multiplied by 10 years is 50 pounds. Multiply it by 20 years and you’ve gained one hundred. Writing for 30 minutes will burn 50 calories.

A person can burn 100 percent more calories in 33 percent less time than it took me to write this article.

From the current personal training staff: 

John Rutan, Allison Worley, Michelle Dwyer, Brendi Middleton, Mike Stuchl, Byron Goff, Judy Baier, Bob Mitchell, Lenny Jones, Sherita McQueen and Bill Norton.


Click here for training staff flyer >> 


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

Massage Therapy at Cowan Creek

Click for NEW 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>>

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. 

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 Jan. 7-13, 2023.


Texas Drive – 4,146

Cowan Creek – 3,008

The Retreat - 654


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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