From: Sun City Texas Community Association
Date/Time: 12/16/2018 9:00 am
Subject: Fitness Communicator - Weekly News - Dec. 16, 2018

 Fitness Communicator
December 16, 2018
 CC Locker Room Closure
 
The Cowan Creek locker rooms (men and women) will close at 6:30 p.m. on Monday, Dec. 17 for repairs. Please make sure you have all your belongings out before we close. Once the locker-rooms close we will not allow anyone to re-enter. The locker rooms will be open on Tuesday, Dec. 18. Thank you.
 Proper Class
Check-In Etiquette
 
To be fair to everyone trying to attend a fitness class, we ask that you ONLY check yourself into the class. Please do not check-in friends – whether it’s just 1 or 10!
 Fitness Center Holiday Schedule
 Christmas
 
Monday, Dec. 24 (Christmas Eve): Fitness Centers close at 3 p.m. Modified Fitness Class Schedule.
 
Tuesday, Dec. 25 (Christmas Day): Fitness Centers closed.
 
Wednesday, Dec. 26:
Fitness Centers open regular hours. Classes run as regularly scheduled.
 New Year’s
 
Monday, Dec. 31 (New Year’s Eve):
Fitness Centers close at 3 p.m. Modified Fitness Class Schedule.
 
Tuesday, Jan. 1 (New Year’s Day)
Fitness Centers closed.
 
Wednesday, Jan. 2:
Fitness Centers open regular hours. Classes run as regularly scheduled.
 Modified Fitness Class Schedule
 Monday, Dec. 24
 
TEXAS DRIVE
7:15am Total Body – Jan
8am Cardio Fun – Allison
9:15am Cardio Sculpt – Leslie
10:30am Aqua Fitness – Anna
10:30am Sit-n-Fit – Peggy
11:45am Strength – Leslie
2 – 2:45pm Pilates – Peggy
 
COWAN CREEK
8am Beginner Yoga – Winnie
9:15 Cycle Express - Donna
9:30 Aqua Slim Down – Ann
10:30 Step-n-Sculpt – Leslie
11:45 Coached Lap Swim – Donna
2– 2:45pm Senior Boot Camp – Leslie
 Monday, Dec. 31
 
TEXAS DRIVE
7:15am Total Body – Jan
8am Cardio Fun – Allison
9:15am Cardio Sculpt – Leslie
11:45am Strength – Leslie
 
COWAN CREEK
9:30 Aqua Slim Down – Ann
10:30 Step-n-Sculpt – Leslie
10:30 Aqua Fitness - Sharon
11:45 Coached Lap Swim – Donna
1pm Beginner Strength - Sharon
2 – 2:45pm Senior Boot Camp - Leslie
 January Class Changes
 
Texas Drive
  • The Friday 12:30 Aqua for Balance class is cancelled due to low participation.
 
Cowan Creek
  • Tai Chi will be on Mondays from 11:45 - 12:45 in the upstairs aerobic studio taught by our new instructor Ann Berasley. 
  • Beginner Cardio Kickboxing will be on Tuesdays from 4:15 - 4:45 with Beth W. 
  • Cross Training will be on Thursdays from 4:15 - 5:00 with Beth W.
 Give a Gift Card
 
You may give a Fitness Gift Card in any dollar amount to be used for massages, classes or personal training. Ask a fitness monitor for details.
 January Series Classes
  Registration began Friday, Dec. 7.
at the Cowan Creek or the Texas Drive Fitness Centers.
Only pre-registered participants may attend these classes.
 
Active Yoga for Seniors
Thursdays, 9:30 - 10:30 a.m. • Cowan Creek
5 classes for $37.50, January 3 - 31
This yoga class teaches in three levels for each class (beginner, intermediate & advanced). Student must have the ability to get up and down off of the yoga mat. Ki will incorporate teachings on yoga postures, yoga sutras, balancing chakras and practical Ayurvedic methods for staying balanced in the busy world. A guided meditation will close each class. Taught by Ki Browning, BA, RYT, CHT.
 
Ballet Barre
Fridays, 8:00 – 9:00 a.m. • Cowan Creek
8 classes for $32, January 4 – February 22
Were you ever a ballet dancer? Do you miss demi plies, tendus and port de bras? Marnie does and wants to lead you in a 60 minute Ballet Barre. This will be a basic ballet barre working on flexibility and toning using a true ballet warm-up. It is recommended that you have had Beginner Ballet or have a working knowledge of basic ballet barre technique. Taught by Marnie.
 
Beginner Country Western 2-Step
Wednesdays, 5:00 - 6:00 p.m. • Texas Drive
6 classes for $45.00, January 9 – February 13
Must register with a partner.
This class will be specifically for Beginners, but also for those who need to refresh the basics. Learn the dance protocol, which includes rhythm, timing, frame, etc. By the end of the session, you will feel comfortable and confident getting out on the dance floor. Remember, each session we will teach new patterns. You must wear smooth soled shoes (not rubber soles). Taught by Gregory & JB.
 
Beginner II Country Western 2-Step
Wednesdays, 6:00 – 7:00 p.m. • Texas Drive
6 classes for $45.00, January 9 – February 13
Must register with a partner.
Beginner II is designed for the “in-between” or “not sure” couple who have taken lessons before, know the basic information and have no trouble remembering patterns to last through a whole song.  Our last session was a huge hit! Don’t forget, new patterns are taught during all of our lessons. You must wear smooth soled shoes (not rubber soles). Taught by Gregory & JB.
 
Beginner Cycling
Mondays and Wednesdays, 3:30 – 4:00 p.m. • Cowan Creek
9 classes for $29.25, January 2 - 30
Please come 10 minutes early to the first class to be set up on the bike!
These classes are recommended and designed for those who are new to indoor cycling. This class will familiarize new riders on how to properly set up their bikes, spinning techniques and terms, and how to monitor exercise intensity. Taught by Cara.
 
Beginner Pilates for Men
Mondays and Wednesdays, 10:15 – 11:00 a.m. • Cowan Creek in the Salado Room
9 classes for $29.25, January 2 - 30
This introductory class is for absolute beginners as well as for those who would like to go back to the basics. Strengthen core muscles and improve flexibility, balance, and posture by learning the Pilates method of exercise. Must have the ability to get down and up from the floor. Taught by Nancy and John.
 
Beginner Pilates – SOLD OUT
Tuesdays, 9:00 – 9:45 a.m. • Cowan Creek in the Salado Room
4 classes for $13, January 8 - 29
This introductory class is for absolute beginners as well as for those who would like to go back to the basics. Strengthen core muscles and improve flexibility, balance, and posture by learning the Pilates method of exercise. Must have the ability to get down and up from the floor. Taught by Nancy.
 
Beginner Zumba
Tuesdays, 1:00 – 1:50 p.m. • Texas Drive
4 classes for $13, January 8 - 29
Learn to dance your way to a strong core and cardiovascular fitness in this fun, Latin-based dance class. Taught by Vickie.  
 
Chair Yoga
Tuesdays, 1:15 – 2:15 p.m. • Cowan Creek in the Salado Room
4 classes for $30 (This is the correct price), January 8 - 29
Modified yoga poses used along with focus on alignment and breath. Perfect for those who want to get the balance, strength, and flexibility benefits of yoga without getting on and off the floor.
Taught by Ki Browning, BA, RYT, CHT.
 
Introduction to Yoga
Mondays and Wednesdays, 11:30 a.m. – 12:30 p.m. • Cowan Creek in the Salado Room
8 classes for $26, January 7 - 30
This beginning yoga class is for students who have never taken yoga before. Focusing on flexibility, strength, and balance, the student will learn the basics of yoga philosophy, breathing, the basic yoga poses, and simple meditation techniques. Each class will begin with a calming, breathing exercise followed by gentle stretches to warm the body. Then the student will learn basic poses and connect the breath with the poses to experience a moving meditation. 
 
Following work on the asanas (poses), the student will practice balancing next to a wall to increase strength in the foot muscles and gain confidence in balancing on one foot. Next the student will do a series of floor exercises on the mat to strengthen the core and build flexibility. The practice will end with the traditional Shavasana, laying on the mat and meditating. Must be able to get up and down off the mat independently, be on hands and knees for several minutes. Taught by Ellen.
 
Learn to STEP
Tuesdays and Thursdays, 1:00 – 1:30 p.m. • Cowan Creek
16 classes for $52, January 8 – February 28
Have you been wanting to learn the moves in a STEP class? Well this is the class for you. This series will teach you the 15 fundamental/beginner steps. At the end of the series you will have learned all 15 steps, reviewed them many times, have put them together into a choreographed routine, and will be ready to attend the Basic Step classes on Monday/Wednesday afternoons.  Taught by Leslie.
 
Meditation for Beginners
Wednesdays, 3:00 – 4:00 p.m. • Cowan Creek in the Salado Room
5 classes for $37.50, January 2 - 30
Discover how to quiet your mind chatter. Learn relaxation techniques that can dissolve anxiety, improve inner peace and effectively transform your outlook. Meditation has proven benefits in reducing symptoms of every disease as well as restoring upliftment. If you feel like something is missing in your life, I would assert it’s the deep inner peace that is found from meditation. Taught by Ki Browning, BA, CHT, RYT.
 
Practical Self Defense
Tuesdays and Thursdays, 7:00 – 8:00 p.m. • Texas Drive
12 classes for $84, January 8 – February 14
Learn to improve your balance, flexibility and mental focus while applying simple and practical self-defense moves. You will spend six weeks focusing on situational awareness and techniques that give spontaneous reaction times. No experience needed, just a willingness to help develop your core through ancient concepts in breathing, improved circulation and balance. Tap into your inner energy. Taught by Brock’s H.O.T. Self Defense
 
Yoga Nidra
Monday, 7:00 – 8:00 p.m. • Texas Drive
$3, January 21
Relax and feel great-“It’s not that kind of Yoga”. Yoga Nidra is the state of consciousness between waking and sleeping known to relieve stress and anxiety as well as aiding with sleep issues, increased energy levels, and overall well-being. We have all the items you need for class. However, bring your yoga mat, blanket, pillows, eye mask- whatever you need to feel comfortable lying on the floor and experience deep relaxation. You may bring a camp chair if you are not able to get up and down from the floor. For all levels. Taught by Barb Meese.
 
Questions about a series class? 
Email [email protected] or call 512-948-7753.
 Fitness 4-1-1
 Wishes for Good Health & Boundless Energy!
 
This holiday season, the Fitness Center staff wishes everyone good health, boundless energy, and the joy that comes with feeling fit! 
 
If fitness is at the top of your “to do” list for 2019, we are here to help. Personal training and group fitness classes are offered at both fitness centers. Look in the January Sun Rays for some exciting news about our NEW LIVING WELL weight management program.
 
The possibilities for a fit and healthy retirement are endless in Sun City Texas. Remember:
 
"We do not stop exercising because we grow old,
we grow old because we stop exercising."
Dr. Kenneth Cooper, president and founder of The Cooper Aerobics Center
 Tips from the Trainers
Update to Physical Activities
Guidelines for Americans
 
A lot has changed in health research over the past 10 years and the latest report shows just how much. On November 12, the U. S. Department of Health and Human Services released “The Physical Activity Guidelines for Americans”, 2nd Edition.
 
Physical activity is any bodily movement produced by skeletal muscles that requires energy expenditure. Physical activity includes planned and structured exercise as well as unstructured activities like housework.
 
What Has Changed
Every minute counts. The 1st Edition stated that aerobic exercise had to be performed in bouts of at least 10 minutes in order to count toward the minimum recommendation of 150 minutes per week. The most current evidence clearly shows that the total volume of physical activity is what’s important for health benefits – all activity counts. The 10-minute requirement no longer exists.
 
Reap immediate benefits. We now know that a single bout of moderate to vigorous physical activity can improve sleep, reduce anxiety, improve brain function and sleep, reduce blood pressure, and improve insulin function on the day that the activity is performed.
 
Improved health in younger children. Evidence now shows that physical activity can result in improved bone health and weight status for children 3-5 years old and improved cognitive function for youth 6-13 years old.
 
Reduced cancer risk. In addition to a reduced risk of colon and breast cancer
Focus on brain health. We now have convincing evidence that regular physical activity improves brain health, mostly through reduced risk of anxiety and depression and improved sleep.
 
Fewer falls for elderly. Evidence now exists to show that physical activity results in a reduced risk of fall-related injuries for older adults.
 
Easier pregnancies. For pregnant women, there is now evidence that physical activity results in a reduced risk of excessive weight gain, gestational diabetes, and postpartum depression. During pregnancy and the post-partum period, women should perform at least 150 minutes per week of moderate intensity aerobic activity.
 
Reduced mortality. For individuals with chronic medical conditions, physical activity results in a reduced risk of all-cause and disease-specific mortality (death) as well as improved quality of life.
 
Danger of sitting. There is now a much stronger focus on reducing sedentary behaviors such as prolonged sitting. While there is no specific guideline in this regard, individuals are urged to break up sitting duration during the day.
 
What Hasn't Changed
Children and adolescents ages 6-17 should perform 60 minutes or more of moderate-to-vigorous physical activity daily. Adults should strive for 150-300 minutes per week of moderate intensity or 75-150 minute per week of vigorous intensity aerobic physical activity. Additionally, adults should perform muscle strengthening activities two or more days per week. Older adults should also include balance training to decrease the risk of falls.
2018 Cooper Institute
 
From the personal training staff: John Rutan, Marilyn Pagano, Don Moore, JB Baier, Shepherd Green, Victoria Young, Allison Worley, Julie O’Connor, Michelle Dwyer, Claudia Verde and Brendi Middleton. Questions about personal training? Visit our website or email John Rutan at [email protected].

 When you're done
a wassailing
Get a massage!
 
Licensed massage therapists are available everyday at the Cowan Creek Fitness Center. Call 512-948-7781 for an appointment.

 Fitness Calendars
log in required (click one below)
 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
 Please remember to log in each day. Your attendance record is important in planning for space, budgeting, equipment, and programming. Following are the numbers of residents who logged in last week:
Texas Drive – 4,161
Cowan Creek - 2,747
 
 Call our Fitness Information Lines:
Texas Dr. 512-948-7750 • Cowan Creek 512-948-7780
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