Breast Cancer Awareness Month
Breast cancer is responsible for 40,000 deaths each year and is the second-leading cause of cancer death among U.S. women. As October marks National Breast Cancer Awareness month, let’s focus on nutrition options to help combat this often deadly disease.
Although family history, age and breast density are all attributors to Breast Cancer, obesity and inactivity are also known risk factors. Excess fat raises estrogen levels, which increase tumor growth, and enables cancer cells to infiltrate tissue easily. Therefore, what you eat can aid in keeping your immune system healthy enough to discard damaged cells that often lead to cancer.
Foods rich in folic acid such as leafy greens are packed with anti-oxidants that are helpful in fighting breast cancer. It has been suggested that two-thirds of your plate should be made up with green vegetables to avoid excessive saturated fats and load your immune system with phytochemicals that aid in disease prevention.
Calcium rich foods such as low-fat dairy products, salmon, almonds and fortified orange juice have shown promising results at aiding in cancer prevention as well as foods rich in vitamin D. Drinking milk alone though most likely won’t provide you with enough of each of these. Adding a multivitamin to your diet may be the best bet.
Soy products such as miso, tofu, soy milk, soy flour and soy protein are touted as some of the most powerful Breast Cancer fighting foods. Some medical experts recommend that women at high risk of breast cancer should consume around 60 grams of soy protein a day where women at low risk are recommended to consume around 35 grams daily.
Diet aside, early detection combined with exercise and a healthy lifestyle are all necessary means to aid in combating breast cancer.
We Appreciate Our Members!!
· Elk Grove: October 17th from 4-7p
· Roseville: October 21st from 4-7p
· Arden: October 29th from 4-7p
· Sports Complex: October 24th from 4-7p
· Orangevale: October 25th from 10a-2p
· Sunrise: October 27th from 5-8p
· Natomas: October 28th from 4-7p
· Carmichael: October 29th from 5-7p
· Howe Avenue: October 29th from 11:30a-2p
· Madison: October 29th from 9a-12p & 4-8p
· McClellan: October 29th from 12-5p
· Downtown: October 29th from 4:30-6:30p
· Folsom: October 30th from 5-7:30pm
· Rocklin: November 1st from 9a-1p
California Family Fitness' New Citrus Heights Club
Fitness Chain Expands to Citrus Heights
CITRUS HEIGHTS, CA – California Family Fitness (CFF) is proud to formally announce their continued plans for expansion with the introduction of the fitness chain’s 15th facility opening this fall. CFF’s newest club, estimated to be 49,000 square feet, will be located in Sunray Plaza at Sunrise Boulevard and Antelope road in Citrus Heights.
“We are thrilled to be a part of the community’s growth and development with the Citrus Heights’ facility expected to open at the end of October,” said Larry Gury, President and co-founder of California Family Fitness. “Similar to our existing facilities, we are confident that the new club will provide innumerable health benefits to residents in the Citrus Heights’ community.”
The Citrus Heights’ facility will provide an excellent outlet for community members and offers a variety of amenities such as basketball and racquetball courts, and classes for spin and group exercise. The club will also offer the renowned “Kidz Klub” that offers fun, stimulating games and activities for children ages four to eleven. Childcare activities also include story time, dramatic play areas, and outdoor playgrounds.
Zumba Into Fall
As you focus on falling back into shape this season, mix-up your workout so you don’t fall victim to a repetitive fitness routine. Studies overwhelmingly show that you are more likely to keep up with your routine if you are having fun while exercising, so spice up your workout with the rhythm of Latin dance! Zumba, a fitness program inspired by Latin dance moves, links the rhythms of traditional Latin dance, hip-hop and belly dancing with other cardiovascular exercises to create an overall aerobic workout.
Inspired by the techniques of the Cha-Cha, Salsa, Mambo, Tango and more, Zumba takes the stress out of memorizing dance steps but still gives you a total body toning workout. Zumba has all the benefits that cardio exercises such as running, cycling and cross training offer, but it lessens the harsh impact that these exercises may deliver to your joints.
At California Family Fitness, Zumba classes are offered daily and they are guaranteed to keep you on your toes with an extensive variety of moves. Zumba delivers a complete workout that is unlike any typical day at the gym. Created for men and women of all ages, Zumba aids in the weight loss process by teaming infectious music with easy-to-follow dance moves. These classes offer a non-stop, fun-filled, high energy workout that will have you dancing like the stars and shedding the pounds in no time! Zumba is based on the idea that your workout should be fun, healthy and easy to do. Through simple, fast paced steps, you’ll be able to attain your weight-loss goals through a fusion of Latin moves and music which produces a sculpted and toned body.
Member Testimonial
Claudette Loase is the first Personal Trainer I have ever worked with and she has been GREAT! She is very knowledgeable, professional and motivational. I am getting stronger every month as she helps me learn new techniques and develop new routines. She keeps me motivated to lose weight, get healthy and be stronger! I am at California Family Fitness 3-4 times a week… something I have never done before in my life and I am 41!
Lori Ann Cline
- Rocklin Club
"Workout Wednesday"
Each week, California family fitness is featured in a "Workout Wednesday" segment on KCRA, Channel 3. Topics cover anything from how to condition for different sports to heath and fitness tips. Our segment typically airs in the latter part of the 8am hour. Be sure to catch our next "Workout Wednesday" segment on "Body Sulpting," when news anchor, Chris Reva interviewes our Group Fitness Director during a live Body Sculpting class!
Check out the link below for a sample of this week's "Workout Wednesday" segment on Zumba!
http://www.kcra.com/video/17313992/index.html
Kaiser Workshop- "Keeping Kids Fit and Healthy"
Body in Balance- Healthy Living Workshop- September 10th!
Kaiser Permanente and California Family Fitness team up once again to promote Health and Wellness Education. These workshops are aimed to help inform and engage club members and the general public about a variety of health and safety issues.
Our next workshop, "Keeping Kids Fit and Healthy: Giving Your Children a Healthy Head Start" is coming up on September 10th from 6-7pm at our Roseville club (5001 Foothills Blvd.). Jeffrey Fisch MD, MPH, Pediatrician at Kaiser Permanente will be presenting. So come join us and learn the importance of keeping children fit and healthy; find out about the major health problems children are facing; and learn helpful tips to keep kids healthy.
** Those who pre-register will be entered into a raffle for a free gift package. Please RSVP to 916-235-4630.
Study Proper Form to Maximize Your Workout
Summer is winding down and school, once again, is getting started for the year. Although you may not be among the masses getting comfortable in another creaky desk, now is a great time to take yourself back to school with your workout. Proper form is crucial to seeing results and preventing injury, and takes some studying like any subject you would learn in school. Do you do crunches day after day, with only neck pain or leg strain to show for it? If so, a little time spent studying proper form will pay off with shorter workouts and less reps, and most importantly, you’ll see more results!
When you focus on form, you become aware of the muscles that you should be working, and learn to recognize when you are depending on muscles that you are not targeting. It is far more effective to use less weight, do fewer repetitions and focus on proper form.
For most exercises proper form starts with proper posture. To find proper posture you must stand tall, lining your ear, shoulder, hip and ankle so they are connected by one straight line. Level your pelvis and focus on using your abdominal muscles for support, to take extra pressure off your back. Also, maintain a level and neutral chin and relax the shoulders. Practicing proper posture in your everyday life will translate to your workouts and help maintain the proper form for any exercise.
If you are new to exercise, or if you already have a workout routine in place, working with a personal trainer is the optimal way to check your form, and see where you can make adjustments that will enhance your workout. A California Family Fitness trainer can monitor you while you perform exercises and identify when and where you break form which helps increase awareness and trains your body.
Popular Pilates
Popular Pilates
Pilates is an exercise regimen that focuses on stabilizing the body against resistance. The series of exercises, which can be performed either on specialized machines, or lying on the floor like yoga, are actually named after their inventor, Joseph H. Pilates. In the 1920’s Pilates introduced these new exercises in his studio, and they quickly became popular with dancers who were looking to build strength and flexibility without creating bulky muscles. In fact, dancers are the ones who kept this rather obscure form of exercise alive over the last 70 years, so that the general public could re-discover it today.
Due to its growing popularity, California Family Fitness offers Pilates classes several times throughout the week. Many people choose Pilates because of the emphasis on “core” stabilization, which targets the abdominal and back muscles. Also, because of the emphasis on fewer repetitions and slow, controlled movements, Pilates is often referred to as a “mind-body” exercise. Better torso strength and better awareness of how your body moves leads to something that is sorely lacking in this country: Good Posture!
So, how much do you need to do to gain the benefits? Just like with any exercise, something is better than nothing. If you are a beginner, incorporating just a few of the movements into your workout can be beneficial. If you are already very fit, there are a number of challenging positions to bring into your daily routine. Many people who take Pilates classes regularly find they are stronger, leaner, and much more focused. So what are you waiting for? Add Pilates to your daily routine for a total mind and body experience!
That Extra Nudge
We’ve all been there, you start an exercise program with the best of intentions; you make time for it on your calendar, and you bring your workout clothes with you to work. No excuses, right? Then life gets in the way, you have a meeting at work that runs late, and you get to a point where your lack of time discourages you from working out. This is when a personal trainer comes in handy.
A personal trainer is someone who can help you understand your body and what it takes to effectively and efficiently meet your goals. Your trainer will take into account all of the things going on in your life and build a customized program to fit your life.
In addition to the frequent motivation and support, your trainer holds you accountable for meeting your goals. This accountability bestowed on you is a very powerful motivator when following through with your decision to change your life. In no time you will begin to transform from a powerless person full of excuses for why you could not fit in a workout, to a powerful person who has committed to transform your life. So, if you need a little extra motivation by having an appointment that you can’t miss, think about using a personal trainer… I guarantee you will never skip another workout!
The Best of Your Time
If there is one thing we could all use more of in life, it’s time. We all can empathize with the need and desire for more time in life- to do the things we want and need to. California Family Fitness has a great solution for busy people who want to get fit, while doing it in the most efficient and effective way possible. We produced a program called “Quick Fit” whereby you can attain a total body workout in only 30 minutes!
Quick Fit is a circuit training class which incorporates cardio, strength, flexibility, and resistance training into a course for maximum results in the shortest time. Machines and equipment are strategically placed to support a constant rotation every 60-90 seconds, focusing on different areas of the body. Placed in a circular pattern, the class promotes classmates to follow the instructor while supporting each other through the rotation.
The beauty of this program is that it’s designed to provide an effective workout for all fitness levels. Those new to the gym will welcome the inviting environment as they learn from their instructor and classmates how to exercise and use each type of equipment appropriately.
So if you need more time in your day, but want to squeeze in a good workout, stop by your neighborhood California Family Fitness club and try out our Quick Fit course. Quick Fit is offered in a class setting but can also be used during non-class times. You will find that you have more time to focus on living life, now that you did your part in building a healthier you!
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