SUMMIT VIEWS November

SUMMIT VIEWS
November 2014
SUMMIT
VIEWS
November
2014
SUMMIT FITNESS
1301 W. UNIVERSITY AVE, FLAGSTAFF, AZ 86001
(928) 774-3476
WWW.THESUMMITFLAGSTAFF.COM
A Message from Tony
Dear Members
The Holiday Months are already upon us. Along with the Holiday’s comes
“reasons for not making it in for your fitness routine”. We will not be adding to
your reasons. We will be open on Thanksgiving Day, although our hours will be
“Holiday Schedule” Thanksgiving Day 7am-12noon (and on Friday the 28th
“Black Friday” 7am-7pm).
We had several new members join in October due to your referrals. I would like to
thank all of you that have referred your family, friends and associates to Summit.
Seems too early to talk about Christmas, but once again Summit will be teaming
up with the Marines in Toys for Tots. So look for the Toys for Tots box in our
lobby around mid-November. Let’s all help make someone’s Christmas special.
On behalf of the entire Summit Team thank you for choosing Summit Fitness as
your Fitness Facility. Have a Safe Happy Healthy Holiday Season!
Tony Giustina, Managing Partner
THANKSGIVING HOLIDAY HOURS
CLUB HOURS
Wednesday Nov 26
5am-8pm
KIDZONE
Wednesday Nov 26
8:30am-1pm
Thanksgiving Day -7am-12noon
Thanksgiving – Closed
Friday Nov 28
7am-7pm
Friday Nov 28
8:30am-1pm
Welcome New Members
Please join Summit Fitness in
welcoming our New Members. The
following members have joined
between Sept 16th and October 15th
Weston Foster, Dennis Brace, Tyler
Creamer & Jalyn Schollmeyer, Rick &
Yvonne Valdes, Justin Carlen, Jason
Christiason, Kylie Sage, Greg Gore,
Missy Jeskowski, Brian Beham,
Khaled Alotaishan, Deirdre Yazzie,
Karen Feess, Miakoda Wolin-Collins,
Bradley Barwick, Joseph Cipoelluvo,
Kendrick Jones, Veronica Craig, Jack
& Michelle Murphy, Nicholas &
Jessica Chlupsa, Amber Belt, Jenise
Warrick, Robert Bohlin & Jessica
Shrewsbury, Abdulhahmau Alsubiei,
Turki Alhemidi, Enka Harvey, Jeff
Chambers & Kaylee Anderson, Kfir
Orgud, Donna Raybould, Chris
Murphy & Brit Chamberlain, Turki
Alhemidi, Eric Tunney, Michael
Rickerd, Colten Hutchinson, Clayton &
Teri Pullen and Raymi Todd.
SUMMIT VIEWS
November 2014
Tips for Strengthening Your Bones
Steve Halgrimson M.S.
Did you know that over 10 million adults in the United States have osteoporosis, while more than 18 million
are at risk for developing this disorder? There’s the perception that osteoporosis is a woman’s issue, however
there are over 2 million men affected by this disease. While most of us pay little attention to daily intake of the
nutrients associated with optimal bone health, it may be worth your time to periodically assess your dietary
intake and supplementation levels of a few important nutrients.
Our bones provide us with much more than structural support, though this function can be under-appreciated.
Bones are truly amazing! Besides holding us upright, they protect our organs, they co-partner with muscle,
enabling us to move, and they synthesize red blood cells that are necessary to carry oxygen to body tissues.
Bones are also the major mineral pantry of the body. There is a continual exchange between the bones and
the bloodstream so that our bodies maintain mineral levels at optimal thresholds.
Many factors contribute to maintaining strong bones. Adequate vitamin D levels and sufficient dietary calcium
intake and absorption are among the most important. Other co-factors such as vitamin K2 and magnesium
play major roles in bone health and calcium uptake, along with micro-nutrient intake of lesser-known
substances such as boron, strontium, and, yes, even minute levels of fluoride. Proper physical activity levels,
including weight bearing exercise, also greatly influences bone health.
In this article, the first of a two-part series, I will focus on how you can assess your dietary intake of calcium
and maximize its absorption. In the second part, I will cover other nutrients important in the bone
mineralization process.
Most of us are creatures of habit and consume between 15 -20 different types of foods regularly. Assessing
your favorite foods for calcium (and other bone supporting nutrients) along with the quantity of each that you
consume daily makes it easy to evaluate your intake of calcium. Here’s how you make the calculation!
The first step is to identify your favorite foods—or the foods you typically eat—and write them down on a chart.
Next, assess and record how much of the food you typically consume in one sitting, i.e., one cup, 8 fluid
ounces, etc. Then, using the Nutritional Facts label on the back or side of the product container (if the food is
in a package), you can note the calcium delivered per serving. There is a box at the bottom of the label that
has separate nutrients listed followed by a percentage number. Food labels are required by law to contain
some specific nutrients such as Vitamin A, Vitamin C, Calcium and Iron. The number following a specific
nutrient is a percentage of the RDA (Recommended Daily Allowance) that’s contained in the serving size
listed at the top of the label. For example, a milk product with a serving size of 8 fluid ounces shows that you
will receive 30% of the RDA for calcium. The RDA for calcium in a typical adult 19-50 years old is
1000mg/daily.
So if you calculate the total amount of calcium per serving (1000 x .30 = 300mg), you’ll see that there’s 300mg
of calcium per 8oz in the milk. On your food list, write calcium and the mg amount. Then, write down the total
amount (serving size) of that food you eat each day, and multiply it by the mg you got from your calculation.
This number is your daily total for calcium from this food source.
There are also databases on the internet, like nutritiondata.com, that will provide macro- and micro- nutrient
values for food and food products at various consumption levels. These programs are a great way to calculate
any nutrient you may have questions or concerns about, and a good way to determine how much calcium is in
a non-packaged food (for example, a 4oz serving of broccoli). Now that you have determined the level of
calcium for a single food, write down and do the calculations for all of your favorite foods. You can add them
up for one day or over the course of several days. By dividing the number of days into the total figure you get
your daily average for calcium. Easy peasy! If you have any questions about the calculation or recording
process, feel free to contact me through Summit Fitness.
To improve calcium absorption in the GI tract your vitamin D3 levels should be optimized. A simple vitamin D3
blood test, provided by your doctor, can be used to assess your level and indicate if you need to supplement
with D3. Most people require some D3 supplementation. A level of D3 between 40-60 ng/mL is optimal.
SUMMIT VIEWS |NOVEMBER 2014
Exercise Myths
Myth: Walking a mile burns as many calories as running a mile.
If the absolute distance covered is the same—1 mile—the total amount of calories burned should be the
same, regardless of intensity, right? In fact, many fitness professionals and clients alike conclude that caloric
expenditure will not differ between walking and running over this distance.
Not so fast. Researchers (Hall et al., 2004) in the mid-2000s directly measured the energy expenditure of
walking a mile (3.2 mph) compared to running a mile (6.3 mph) in a group of 24 healthy participants. The
findings? Running had a 40% greater energy cost compared to walking. These findings were comparable
whether the exercise was performed on the treadmill or over ground.
Myth: You Need a sports drink when exercising to replenish your body's
electrolytes/minerals/Etc
This is one of those myths that got carried away from its original intent. "Sports drinks are important for improving
performance in high-intensity exercise that lasts longer than an hour. Think of a marathon or triathlon. The
reason: sports drinks provide water to replace what is lost in sweat and sugar (glucose), the fuel muscles need
most in intense exercise," Dr. Parr explains. What about low-intensity exercise though, or people who just hit
the treadmill for a half-hour every night after work, or bike around town on the weekends? Not necessary at all:
"For lower intensity or shorter duration exercise sports drinks are not needed. In fact, if you are exercising with
the goal of losing weight, the calories in the sports drink you consume might offset the calories you burned
during exercise!"
Myth: Lifting weights will make you look bulky
Fact: If you've been avoiding the free weights for fear of becoming the Incredible Hulk, no need to flee
anymore. When it comes to increasing muscle size, testosterone is key. Men have 20 to 30 times the more
testosterone than women, which is why they can bulk up so noticeably. In fact, "strength training will help you
lose weight faster and keep it off in the long run," notes Jeffrey Janot, PhD, an assistant professor of exercise
physiology at South Dakota State University in Brookings. If you also do cardio, it'll help you retain muscle as
you drop fat, as well as prevent your metabolism from slowing. So don't focus all your efforts on the elliptical
machine — doing weight resistant exercise could actually help you reach your ultimate goal.
November will be a fun
month, with the beginning of
the Holiday Season. We will
be coloring pictures that are
a Thanksgiving Theme. We
had some really cool
Halloween pictures that we
did in October.
Also parents as a reminder
we are all aware of the colds
and flu that goes around this
time of year please make
sure your child is not
contagious if bringing them
into Kid Zone. We all want to
do our part on the
prevention of spreading
germs. Thank you!
Reminder from Accounting
Reminder to all members wishing to freeze or
cancel their membership, you must fill out a
freeze/cancelation form with the front desk.
Just talking about what the options are does
not warrant the transaction of your
membership.
Kid Zone
Also to all members make sure your credit or
debit card on file for your EFT (electronic fund
transfer, for account payment), is always
updated to avoid a $20 denial fee. If you
change cards for any reason you need to
change that card we have on file. This can be
done simply by filling out a form with the front
desk. This would need to be done PRIOR to
the 28th of the month.
SUMMIT VIEWS |NOVEMBER 2014
Massage therapy - How can it benefit you?
By Bradley and Brandie Tremper, BS, LMT
Physical exercise and the daily stresses of life place specific strains on the body and mind.
Massage therapy offers a variety of benefits that can be valuable tools in helping you feel better,
move better and perform better. Some of the benefits of massage include:
Stress Reduction- In our fast paced world, our nervous systems are in a stimulated “fight or flight”
state. Massage can shift us into relaxed a “rest and digest” state, where our bodies and minds can
rejuvenate and restore. During and after a massage, the heart rate slows down, blood pressure is
reduced and the adrenals can regenerate.
Quicker recovery time – In order to recover from a workout, proper nutrients must be present for
rebuilding muscle tissue. A “flush” massage increases circulation, nutrient delivery, and metabolite
removal, resulting in a quicker recovery time and decreased soreness.
Increased performance – Regular massage increases both flexibility and range of motion, allowing
you to move with less restriction and greater ease.
Injury prevention – Massage helps to promote supple and flexible tissues, decreasing susceptibility
to injury.
Injury rehabilitation – Injuries often result in the accumulation of scar tissue, tension and postural
compensations. Massage techniques can help remediate these maladies, helping clients to return
to a more balanced pre-injury state.
Discussing your specific needs, goals, and obstacles with a qualified massage therapist will allow
them to develop a personalized treatment plan to help you take your training and overall health to
the next level.
For more information or to schedule an appointment, contact us at
Hypo2 Sport 928-864-5890. Summit members receive a $5 discount on your massage.