Community Fitness Center Newsletter | Spring 2020

SPRING 2020

A Facility of Palatine Park District palatineparks.org • 847.496.6275

WELCOME TO OUR FIRST NEWSLETTER OF 2020!

Spring is right around the corner and your Fitness Center team has some fun things in store to keep you staying active both inside and outside!

NEWSLETTER NEW EQUIPMENT COMING THIS SPRING! What are we replacing?

Stair Stepper, Stair Climb Mill, Ellipticals, Upright and Recumbent Bikes

What are we adding?

A Rower, an additional Recumbent Bike and an additional SciFit Recumbent Bike

When?

End of March or early April

SNEAK PEAK OF WHAT'S TO COME!

STAFF SPOTLIGHT: PAT HARTE Pat Harte is the most recent staff member to join our Fitness Center team. Pat and his wife moved from Elk Grove to Palatine just 2.5 years ago and quickly discovered our Fitness Center. Pat enjoyed his time as a member so much that he decided to join our team! When he is not checking you in for your workout, you can find Pat chasing his four grandchildren around or playing one of his 14 guitars.

Be sure to welcome Pat (and maybe quiz him on the Fitness Center) when you see him.

MEMBER SPOTLIGHT: PEGGY SOLLORS

DID YOU KNOW? We have a Personal Trainer who comes in regularly to lead pop up workouts and answer fitness and nutrition related questions. You can find a schedule posted bi-weekly on the fitness desk counter.

READY TO GET OUTSIDE? Palatine Park District will be partnering with

Peggy has been a resident of Palatine for 50 years and joined the Community Fitness Center in January 2019. After attending physical therapy for a heart attack, Peggy knew she had to focus on her health.

She signed up to train with our Personal Trainer, Janet Beata. With the help of Janet, Peggy created a workout plan that included tips on how to use the equipment, what muscles to focus on and even how she should adjust each piece of equipment. Outside of the Fitness Center, Peggy spends her time with her husband of 50 years, taking her dog out on walks and volunteering with A.R.T.S (arts refreshing the soul) in Palatine.

Dick Pond Athletics to host a running club. This club will run on Wednesday nights at 6:00 PM. Pre-registration is required but Fitness Center members can participate at no additional fee.

Find out more on the back of this newsletter.

Have a member or staff you think we should recognize? Email Delaney at dblauw@palatineparks.org

Celebrate National Nutrition Month

9 NUTRITION TIPS FOR A HEALTHY DAY DRINK WARM LEMON WATER

EAT YOUR CHOCOLATE!

Drinking a glass of warm lemon water in the morning will start your day off right! You’ll get a boost of vitamin C, clean out toxins from your body and keep your digestion system on track.

Yes, you read that right! Having a small amount of dark chocolate—70-85% cocoa—is rich in Fiber, Iron and Magnesium, among other minerals. Plus, it’s a great source of antioxidants which reduces bad free radicals in your body.

EAT BREAKFAST WITHIN 1 HOUR OF WAKING UP When you eat right after waking up, you’re giving your body a chance to maximize your metabolism, regulate insulin levels and keep your appetite under control. By skipping breakfast, your body actually goes into conservation mode to preserve calories meaning you won’t burn calories and you’ll hang onto body fat.

ADD PROTEIN TO YOUR BREAKFAST A protein-packed breakfast will reduce hunger later in the day. This doesn’t mean load up on three kinds of breakfast meats, rather, add a hard-boiled egg or some Greek yogurt to your first meal of the day. Try a cup of plain Greek yogurt with some sliced almonds, mixed berries, honey and chia seeds mixed together.

STOP EATING 2 HOURS BEFORE BEDTIME Eating fuels our body to be used as energy, which we don’t need right before going to sleep. While you’re sleeping, your body uses a natural sleeping metabolism to help you burn fat.

Plus, not eating two hours before bed will help you cut out unnecessary calories!

Source: https://www.sportandhealth.com/in-the-news/9-nutrition-tips-for-a-healthy-day

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DRINK PLENTY OF WATER

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Yes, you’ve heard that several times but are you taking the advice? Not only will water keep you hydrated but it will help you boost your metabolism. Drinking plenty of water improves your liver and kidney function, too!

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PRE-PACK YOUR MEALS AND SNACKS It’s easy to get caught up with work and meetings during the day, leaving a quick fast-food lunch your only option. Spare yourself the empty calories and money by packing your lunch.

Whether you meal prep at the beginning of the week or have leftovers from last night’s healthy dinner, you’re guaranteed a healthy option for lunch. Save even more money when you pack your own snacks to avoid any unnecessary trips to the vending machine!

PACK HEALTHY SNACKS Hunger happens! Sometimes, no matter how well you’re prepared, you need a snack to continue to fuel your day.

USE A VEGETABLE SUBSTITUTE Love spaghetti? Try spaghetti squash. Sure it’s not pasta but just try it, you may like it! Love mashed potatoes? Try mashed cauliflower. Mix in some Greek yogurt to give it a thick, creamy texture like regular mashed potatoes. While vegetables most likely won’t be the carbs you know and love, they’re a good way to make your favorite meals healthier!

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Cardio Endorphins Intensity Running Strength Weights

Circuits Exercise Muscles Sit Up Stretch

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Cross Trainer Fatigue Pilates Skipping Swimming

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Cycling Gym Rowing Squat Treadmill

FUN RECIPE

NO BAKE OATMEAL ENERGY BALLS

Yield: 18 1-inch Balls Total Time: 40 min

Preparation: 10 min Cook: 1½ hours

INGREDIENTS Energy Ball Base:

• 1¼ cups Rolled Oats—you can also swap quick oats or a blend of half quick, half old fashioned • 2 tbs "power mix-ins"—chia seeds, flaxseeds, hemp seeds, or additional rolled oats • 1/2 cup nut butter of choice—peanut butter is my go-to • 1/3 cup sticky liquid sweetener of choice — honey or maple syrup • 1 tsp pure vanilla extract • 1/4 tsp kosher salt • 1/2 cup mix-ins—see below for flavor options

Classic Chocolate Chip:

Any nut butter—honey, 1/2 cup chocolate chips

Trail Mix:

Peanut butter—honey, 3 tablespoons chocolate chips, 3 tablespoons chopped peanuts, 2 tablespoons raisins

White Chocolate Cranberry:

Almond butter—or cashew butter, honey, 1/4 cup dried cranberries, 1/4 cup white chocolate chips

Almond Joy:

Replace 1/2 cup of the oatmeal with 1/2 cup unsweetened coconut flakes—almond butter, any sweetener, 1/4 cup chocolate chips, 1/4 cup chopped almonds

Double Chocolate:

Any nut butter—any sweetener, 1/2 cup mini chocolate chips, ADD 2 tablespoons cocoa powder

Oatmeal Raisin Cookie:

Almond butter—or cashew butter, maple syrup, 1/2 cup raisins, ADD 1/4 teaspoon cinnamon

INSTRUCTIONS 1. Place all of the ingredients in a large mixing bowl: oats, power mix-ins, nut butter, sweetener, vanilla extract, salt, mix-ins, and any other spices you'd like to add. Stir to combine. If the mixture seems too wet, add a bit more oats.

If it's too dry, add a bit more nut butter. It should resemble a somewhat sticky dough that holds together when lightly squeezed. Place the bowl in the refrigerator for 30 minutes to set (this will make the balls easier to roll later on).

2. Remove the bowl from the refrigerator and portion the dough into balls of desired size. (I use a cookie scoop to make mine approximately 1 inch in diameter). Enjoy!

Source: https://www.wellplated.com/energy-balls/

RECIPE NOTES • Store leftover energy balls in an airtight container in the refrigerator for up to 2 weeks or freeze for up to 3 months.

• For nut allergies: In place of the almond or peanut butter, try sunflower seed butter.

MARCH

MADNESS

WORKOUT CHALLENGE

COMING SOON!

Community Fitness Center

NEW RUNNING CLUB WEDNESDAYS STARTING APRIL 8 • 6:00PM Join the Palatine Park District Running Club and achieve your running goals by training with an expert from Dick Pond Athletics. This club will provide you with a supportive environment whether your goal is to improve your running skills or just socialize with other like-minded athletes.

Robert "Dutch" Schultz Recreation Area 512 W. Northwest Highway

250 E. Wood Street • Palatine, IL 60067 (inside Community Center) 847.496.6275 • palatineparks.org

COMMUNITY CENTER HOURS Monday–Friday 6:00am–10:00pm Saturday

7:00am–5:00pm

Labor Day-Memorial Day Saturday 7:00am–3:00pm

$15 annual membership

Memorial Day-Labor Day

Prog#: RUNCLUB

Sunday 7:00am–3:00pm

FREE FOR FITNESS CENTER MEMBERS. REGISTRATION IS REQUIRED.

Closed: April 12, May 25

HOME FOR

SPRING BREAK? WANT TO BREAK A SWEAT?

Track hours subject to change, signs will be posted.

AMENITIES/EQUIPMENT

PURCHASE A 10-VISIT FITNESS CENTER PUNCH PASS FOR ONLY $20!

Available for purchase March 1—April 1 For ages 14-24 with a valid student ID

Community Fitness Center offers a variety of equipment including cardio and strength equipment, free weights, balls, bands, rollers, Cardio Vision, and more!

FITNESS CENTER MEMBERSHIP Fitness Center Memberships can be purchased at the Fitness Center during regular hours and at Community Center, Birchwood Recreation Center, and Falcon Park Recreation Center registration desks.

Please note: • Student rates apply to full-time students, age 24 or younger with a current student ID and driver’s license.

• Parent/guardian permission is required for patrons under 18 years. Patrons under 18 years must be accompanied by an adult when purchasing a Fitness Center membership.

• Household members must reside in the same household, at the same address.

SUMMER

Call the Fitness Center at 847.496.6275 with any questions.

STUDENT FITNESS PASS $30 for 3 Months Available for Purchase May 1—July 1 For ages 14-24 with a valid student ID

Delaney Blauw Assistant Facilities Manager Email: dblauw@palatineparks.org Phone: 847.496.6265