From: Sun City Texas Community Association
Date/Time: 8/11/2019 9:00 am
Subject: Fitness Communicator - Weekly News - Aug. 11, 2019

Fitness Communicator August 11, 2019 Sun City Texas Fitness Seminar   The Benefits of Flexibility & Stretching  Guest Speaker Audrey Nimmo   Tuesday, Aug. 13 10 - 11 a.m. SCB • $2 pp   Purchase your ticket at any Fitness Center.   Find out more >> Texas Tax Free Weekend   Did you know our Golf Pro Shops carry a selection of workout clothing?   Sunday, Aug. 11, is the last day of Texas' tax free weekend. No taxes charged on shirts, pants, outerwear, socks or hats.    PLUS take an additional 10% off. That's a 18.25% savings! Living Well Weight Management Program Information Session Wednesday, Aug. 28 9:30 a.m. • SCB • $1 Purchase tickets at any fitness center.   12-Week class begins Wednesday, Sept. 4  Read about the program >> There is still room to sign up for this awesome class! Yoga Nidra   Monday, August 19 7 – 8 p.m. • Texas Drive • $3   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. Keep Voices Low & Temperatures Down   Please be respectful to others and keep your political talk and religious conversations to a library-level voice in the fitness centers. This includes our group fitness classes, pools, spas and even in the locker-rooms.  Rules Remain Even During the Dog Days   The dog days of summer are upon us and all those darling grandkids, nieces and nephews will soon go back to school. In the meantime, however, we ask all residents to continue to watch their guests at our outdoor pools and be respectful of others. Just because summer is winding down doesn’t mean we can stop following the pool rules. We do not offer a free babysitting service and our monitors can’t always tend to the pool and the front desk at the same time. We appreciate your assistance! New Aqua Personal Training at Cowan Creek   Julie O’Connor will offer aqua training at CC in the aerobic pool. If you are interested, you can contact her at 512-630-6203. Weekend Pool Hours (May-Sept.) Outdoor Pools/Spas are open until 9 p.m.   After-hours Entry After 6 p.m. you must enter the pools through the side gates at Texas Drive, Cowan Creek and The Retreat. Kids Swim Times 10 a.m. to 1 p.m. Outdoor pools only (May - Sept.)   NOTE: Children under the age of 4 are not allowed at the pools or in the Fitness Centers. Click Here to read the pool rules. Labor Day, Monday, Sept. 2  Modified Fitness Classes Schedule COWAN CREEK   Power Cycle: 6:30am, Marnie Aqua Slim Down: 9:30am, Ann Step-n-Sculpt: 10:30am, Leslie Coached Lap Swim: 11:45am, Donna Senior Boot Camp: 2:00pm, Leslie Basic Step: 3:15pm, Leslie TEXAS DRIVE   Total Body: 7:15am, Jan Cardio Fun: 8:00am, Allison Cardio Sculpt: 9:15am, Leslie Sit-n-Fit: 0:30am, Peggy Strength: 11:45am, Leslie Pilates: 2:00pm, Peggy September Series Classes  Registration began Wednesday, Aug. 7 at the Cowan Creek, Retreat 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 4 classes for $30, September 5 - 26 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.   Ballet I Fridays, 8:00 – 9:00 a.m. • Cowan Creek 3 classes for $12, September 6, 20, 27 (no class Sept. 13) Ballet I is a class geared towards those with a more intense ballet background and knowledge of dance vocabulary. This class includes both barre and center floor work. If this description fits you, we would love to have you come enjoy our fun ballet class. If you haven't had a ballet class since you were 6 yrs. old... come dance with Marnie on Thursdays 9:00 Beginner Ballet. Taught by Marnie Marx.   Beginner Cycling Mondays and Wednesdays, 3:30 – 4:00 p.m. • Cowan Creek 8 classes for $26, September 4 - 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 8 classes for $26, September 4 - 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 Ellen.   Beginner Pilates – Tuesdays - CANCELLED for September Tuesdays, 9:00 – 9:45 a.m. • Cowan Creek in the Salado Room 4 classes for $13, September 3 - 24 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 Pilates – Saturdays Saturdays, 8:15 – 9:00 a.m. • Texas Drive 4 classes for $13, September 7 - 28 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 Yoga for Men Mondays and Wednesdays, 12:45 – 1:45 p.m. • Cowan Creek in the Salado Room 8 classes for $26, September 4 - 30 Learn how flexibility, strength, and balance will improve your sports. This class is for men who have never taken yoga. You will learn the basics of breathing, poses, and meditation. Each class will begin with a gentle warmup followed by an exploration of the basic yoga poses connecting the breath to movement. The session will end with a series of deep stretches followed by a short meditation period. Must be able to get up and down off the floor independently and be on your hands and knees. Taught by Ellen.   Chair Yoga – Tuesdays 1:15 – 2:15 p.m. • Cowan Creek in the Salado Room 4 classes for $30, September 3 - 24 Modified yoga poses with a focus on alignment and breath. Perfect for those who want to develop balance, strength and flexibility without getting on and off the floor. Those with Parkinson’s, tremors, other motor skill difficulties or stroke survivors are encouraged to join. Taught by Ki Browning.   Chair Yoga - Thursdays 12:15 – 1:15 p.m. • Cowan Creek in the Salado Room 4 classes for $30, September 5 - 26 Modified yoga poses with a focus on alignment and breath. Perfect for those who want to develop balance, strength and flexibility without getting on and off the floor. Those with Parkinson’s, tremors, other motor skill difficulties or stroke survivors are encouraged to join. Taught by Ki Browning.   Introduction to Yoga Mondays and Wednesdays, 11:30 a.m. – 12:30 p.m. • Cowan Creek in the Salado Room 8 classes for $26, September 4 - 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… Must be able to get up and down off the mat independently, be on hands and knees for several minutes. Taught by Ellen.   Meditation for Beginners Wednesdays, 3:00 – 4:00 p.m. • Cowan Creek in the Salado Room 4 classes for $30, September 4 - 25 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.   Practical Self Defense Tuesdays and Thursdays, 7:00 – 8:00 p.m. • Texas Drive 8 classes for $60, September 3 - 26 Learn to improve your balance, flexibility and mental focus while applying simple and practical self-defense moves. You will focus 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, September 23 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 NO VAPING ALLOWED Let's Clear the Air   Did you know that as of July 1 of this year, 18 states, 861 municipalities and two territories include electronic smoking devices as products that are prohibited from use in 100% smoke-free environments? The Fitness Centers would like to add itself to that ever-growing tally of places that prohibit “vaping.” The use of electronic smoking devices, as well as cigarettes, is prohibited in all our facilities, including outdoor pools and spas.    According to the American Nonsmokers’ Rights Foundation (ANR), which tracks these numbers and works to prevent harmful effects of secondhand smoke and smoking, electronic smoking devices do not just emit benign water vapor. The ANR reports that “secondhand aerosol from ESDs contains nicotine, ultra-fine particles and low levels of toxins that are known to cause cancer.”    In fact, all Sun City Community Association facilities are considered smoke-free environments. The CA rules state, however, that “smoking and vaping are permitted outside of these facilities in those areas that are at least 15 feet away from related entrances.” So, to be clear, anyone who feels the need to smoke or vape must be at least 15 feet outside the perimeter of a fitness center and its associated outdoor facilities.  View/Print PDF Cowan Creek >> Texas Drive >> Fitness Calendars View Online Cowan Creek >> Texas Drive >> Tips from the Trainers The Core Part 1: Rectus Abdominis   Today, we are embarking on a new series. Over the next few weeks, we are going to review the core.   There is a common misconception that our abdominal muscles make up the core. This is only partially true. Our core musculature involves many muscles. They include the lumbar spine, the pelvic girdle, the hips, and of course, the abs. They all play a pivotal role in our stabilization and movement. Since we work our different core components on separate days (usually), we will begin our series discussing the different parts of the core and how to exercise them, and then we will put them all together in the different systems to which they provide support. Since each muscle has its own complexities, we will be focusing on one muscle at a time, so this will make for a longer series. It is best to save these tips so you can put them together to refer to later.   Today, we will discuss the rectus abdominis, one of the four muscles in the abs. The common term for the rectus abdominis is the “six-pack” muscle due to the aesthetics of seeing ripples down the stomach when a person is toned.   The rectus abdominis is responsible for spinal flexion (think leaning over and looking down with your upper back rounded, or doing a crunch. It also helps with torso rotation and helps hold in our stomachs. It also helps stabilize the lower back, pelvis, and hips. In short, it is a very important muscle, even when we think we are not engaging it.   The upper part of the rectus abdominis is usually stronger than the lower, due in part to the fact that we can recruit the upper part more easily. The lower abs generally need the lower body to move in order to work, and even then, it’s hard work, and if done incorrectly, can leave you prone to injury.   Seasoned exercisers should know the proper back mechanics when working the abs, but we will briefly review a couple of tips here:   Always tuck the chin for a sit-up* and roll down one vertebra at a time as you unfold back down to the floor or mat.   When doing crunches*, keep a neutral spine, avoid pushing your abs into the mat. Science has de-bunked the procedure of rounding your back for a crunch. Don’t arch--but don’t press down with either . Stay natural. As a note, performing a double-crunch will work both the upper and lower   abs simultaneously.   When performing leg lifts to target the lower abs, the back should never be arched. If you can’t keep your legs out while keeping your back pressed to the mat or the ground, raise your legs until you can.   For beginners, marching when lying on your back, or performing bridges** and planks can help strengthen the rectus abdominis muscles with minimal risk when performed properly. Of course, beginners can do other exercises too, bearing in mind safety first.   In short, working the rectus abdominis successfully involves effectively recruiting the muscle while always staying mindful of your back. We will get more into this next week when we review the transverse abdominis and the obliques.   * There are a plethora of exercises for working the abs. The two listed are examples only and opinions vary on effectiveness, depending on the expert you consult. If you’d like further education on working the abs, see a Sun City personal trainer today!   Note: Bridges target more of the lower part of the rectus abdominis and can exacerbate a back problem. When in doubt, speak to a trainer. _____________   From the personal training staff: John Rutan, Don Moore, JB Baier, Victoria Young, Allison Worley, Julie O’Connor, Michelle Dwyer, Claudia Verde, Brendi Middleton and Mike Stuchl.    Questions about personal training? Visit our website or email John Rutan at [email protected].  Visit the personal trainer website >> Too Much of Everything?   Licensed massage therapists are available everyday at the Cowan Creek Fitness Center. Gift cards are also available. Click Here to read about each therapist.   Visit massage website >> Contact Us   Michelle Mason, Fitness Director [email protected]   Beth White, Group Fitness Coordinator [email protected]   John Rutan, Personal Training Coordinator [email protected]   Dick Jenkins, Fitness Operations Supervisor [email protected]   Visit the fitness website >> Fitness Centers Weekly Attendance Please 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 - 5,261 Cowan Creek - 3,602 The Retreat - 959 Call our Fitness Information Lines: Texas Dr. 512-948-7750 • Cowan Creek 512-948-7780 • The Retreat 512-948-7763 __________   // Click an icon below to connect with Sun City Texas // ‌ ‌ ‌

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