McKinley Grapevine

I have been really excited to read about how some of you are doing with the Challenge, keep it up!!!  For some of you exercise has been a part of your routine for a while and others of you are just starting to experience how AWESOME working out is ;).  Whether you’re a beginner to exercise or not, I wanted to make sure everyone is a pro when it comes to a warm-up.  Even if you’re running late and trying to make it to a class, DON’T SKIP YOUR WARM UP!!!  Walk on the treadmill, ride the bike or hop on the elliptical for 5 min and then go take your class.  Here’s why:

1. Increase blood flow throughout your muscles, ligaments and tendons will reduce stiffness and increase flexibility
2. Warm muscles = MUCH less risk for injury
3. Mental preparation, especially if you’re about to do a heavy lift or endure an advanced class.  You NEED to mentally prepare yourself so you won’t quit when it gets too hard…your mind will quit on you way before your body does…remember that!

What you do for your warm up will be personal preference but keep in mind it should be no shorter then 5min and no longer than 10min.  When you’re lifting weights you should always do a warm up set of 15-20reps on top of your cardio warm up.  If you still feel stiff after your warm-up you can do a series of dynamic stretches to help you loosen up a bit more.  This weeks workout video will include a dynamic stretching routine :).

So tonight, warm up really good and have a great workout!!!  Let me know if you have any questions 🙂

How much do you know about strength training or building muscle?  Find out by taking the below quiz.  Let me know if you have any questions after taking the quiz 🙂

http://www.sparkpeople.com/resource/quizzes_start.asp?quizid=56

Check out these great deals in Ann Arbor!

Barre Bee Fit is located at 500 E. Washington, Suite 1.  Here are their spring specials (going on through May 4th) and class descriptions:

~ $50 for five classes or $90 for one month of unlimited classes
~ They also offer an introductory rate for new clients which is $20 for 2 weeks of unlimited classes

Phone # 734-769-6996
www.barrebeefit.com
Class Schedule ~ https://clients.mindbodyonline.com/ASP/home.asp?studioid=18675

Barre Bee – an intense low impact class (meaning low cardio) but we do very intense small isometric muscle movements using the ballet barre to strenghen and tone specific areas of the body – abs, arms, seat and thighs. We use several different resistance props to help aid in defining the muscles so each class is different. However, you will find that you will strengthen through muscles that you didn’t even know you had too! We also focus a lot on flexibility so we incorporate some yoga and pilates while using the barre too.

Bardio – this is our cardio class, that is also intense! It is 45 minutes and we do bursts of cardio in 30 second intervals as we cycle through several movements throughout class. We still target the same areas and use props in these classes as well. It is high paced and designed to spike your metabolism.

Bardio Barre – This 60 Minute combination of Bardio Interval and Barre Bee is truly the best of both worlds!  A cardio-dance sequence consisting of six moves is repeated throughout the class, with toning sections for the arms, abs and seat peppered in between.  Be prepared to sweat, get toned, and have fun!

Coming soon in June – Baryasa:  A yoga class incorporating a ballet barre consisting of a series of vinyasa flow movements and static holds.

B-Young B-Fit and Delicate Beauty Therapeutic Spa located at 4585 Washtenaw Ave. Suite 1.  Below you will see their contact info and Mckinley discount.

B-Young B-Fit is a personal training studio with much to offer.  For a full list of their services go to the following website: http://byoungbfitness.com/

As McKinley employees you will receive a 10% discount off any of their packages.  They have also put a group training rate together exclusively for McKinley: A group of 4 can train for $15/session when you buy 6 sessions in advance!

Call Brian with any questions at (734)-975-0984.

Delicate Beauty Therapeutic Spa is great place too relax.  It is conveniently located in the same suite as B-Young B-Fit.  For a full list of their services go to the following website: http://www.delicatebeautyspa.com/

As McKinley employees you will receive a 10% discount off any of their packages over $50!

If you are interested in any of these great deals in Ann Arbor, please print out this email and present it to the owner/manager when you go in for your class or appointment.  Have a great afternoon 🙂

The winner for the March/April weight loss challenge is Shauniece Morgan from Holly Tree Apartments in Waldorf Maryland!!!  Congratulations Shauniece!!!!

You’ve probably never questioned whether or not your home is going to collapse on top of you in the middle of the night because you trust the strength of the frame of your home, right?  I think our organs feel the same way about our bones.  After age 30 the rate at which you build bone slows down and the rate at which you lose bone speeds up.  We need to keep them as strong and healthy as we can now so we can avoid fractures and breaks as we age due to osteoporosis.  Even though you can’t get back bone that is lost, you can can help maximize bone formation and minimize bone loss.  Here are 4 things you can do to get proactive about your bone strength:

1. Strength train at least 2x/weekly (This weeks workout will be a full body routine you can do 2-3x/weekly which will put you on track to building muscular and bone strength)
2. Eat enough protein (25-30% of your diet should be protein)
3. Eat enough calcium (the average adult should consume around 1000mg, but you can ask your doctor for their recommendation)
4. Get enough vitamin D (vitamin D helps your body absorb the calcium)

Below you will find sources of lean protein, calcium and vitamin D:

Lean Protein:
-tuna, chicken no skin, lean beef, scallops, tilapia, tofu, whey or soy protein powder, egg whites, edamame beans, turkey ham or chicken lunch meat

Calcium:
– low fat dairy (milk, greek yogurt, cottage cheese), kale, spinach, broccoli, collard greens, sardines, fortified OJ, fortified soymilk, eggs

Vitamin D:
– Sun light, cod liver oil, salmon with bone, mackerel, tuna, catfish, sardines, shiitake and button mushrooms, eggs