Feb2005

Cara Pennell Asks:

Could I have hurt my ribs from using an
abdominal machine?

Patti answers: Probably not Cara. You are
sore in the oblique area which feels like the
ribs. The obliques include the external
obliques, which form the top muscle and the
internal obliques, which lie under the
externals.

They cross diagonally on the sides of your
midsection and are responsible for side
bending and twisting motions.

Strong obliques add support to your back
and can improve your posture. So don't
stop working them. Just don't over do it on
the machines.

From Dr. Vetere:
Hello everyone! I am very excited for the
opportunity to collaborate with Body/Spirit
Fitness! As Patti and I discussed various books
and movies we touched on so many important
and stimulating themes.

So I am now in the process of developing a
monthly seminar/discussion meeting entitled,
"The Weekend Enlightenment Series" -- to
illuminate your mind & refresh your life!

Each seminar will be based on a book or movie
and its concepts. We'll enjoy a relaxed format
of discussion and sharing! The invitation is to
open new doors of wisdom within ourselves and
to learn from one another. Who knows, you
could even meet a few new friends in the
process!

Watch for upcoming info on this new event at
Body/Spirit Fitness. And I look forward to
meeting all of you in the months to come!

Meanwhile, I invite everyone to visit my website
at www.DrVAVwholistic.com and to e-mail me!"

Carol's Corner

See New March
schedule!
Lots of Changes
It is now MARCH!!!!
Have you seen the
schedule
adjustments we
have made this
month??? Go to the
Web site and check
it out. On Tuesdays
and Thursdays
Pilates is at 6:15;
yoga is at 5:30.
Wednesday at
7:00pm is a new
faster moving yoga
class. Note, there
will be no
Wednesday morning
classes this month,
as it is a long day for
Patti. We have
posted a job
opportunity for an
instructor on the
Web site-if you know
anybody who is
really good-let us
know

Thanks for joining
us in our first "Bring
a Friend" event at
Body/Spirit Fitness.
While we were
challenged because
the flu bug crept into
our community,
many members
brought friends to
check out our facility
and classes.
Thanks for your
patience when we
weren't able to
instruct all of our
classes the first
week. Anyone with
monthly unlimited
memberships got 5
extra days added to
their memberships.
As you know, we
extended the event
for an extra week.
Any of your friends
that sign up for a
membership as a
result of attending
the event with you,
will get you a free
week added to your
membership. The
winners of our
drawing for a free
monthly unlimited
membership are:

Week One: Adriann
Stuckey

Week Two: Tammy
Tull.

Congrats to you
both!

Member Spotlight

Berni Thurn

Question: How did you hear about us
since you are one of our charter
members?

Response:   A brochure arrived at my
house last fall. I stuck it into a pile to
look at later as I was already signed up
for exercise classes elsewhere. My
neighbor tried a class and invited me
to attend one with her. I was
impressed with the convenience of
location and class schedules. So
when my other contract ended, I joined
BSF. I have especially enjoyed the
friendly atmosphere and camaraderie
among the patrons and instructors.

Question: Why are you so dedicated
to your exercise routine?

Response: Exercise is essential to
maintaining good health and aging
gracefully. It has to be a commitment
you make to yourself. The variety of
activities at BSF allows me to work all
components of exercise into my weekly
routine -- strength, flexibility, and
aerobics.

Question: What classes do you
personally like and why?

Response:   I have 3 favorites. Yoga,
3-4 mornings per week, prepares me
mentally and physically for handling
the rest of my day. Shape & Tone
(Bring it on Carol!) as well as Pilates
round out my favorites. These three
allow me to balance my exercise
habits.

Question: What do you think our
members really need to know?

Response:    It is the fact that you
need to continually switch around the
exercises that you do to keep the body
from getting complacent. It feels good
to find those muscles talking to you the
next day after changing things up a
little. This also keeps classes
interesting and challenging.

Question: It seems like the class
aspect of things appeals to you-why
does this format work well for you?


Response:   Yes, before joining BSF it
was tough to make myself exercise as I
should. I have a ball still in it's original
box after 2-3 years, my treadmill takes
up space and tapes collect dust on the
shelf over the VCR. I have found that I
need classes at set times for me to
keep my good intentions to exercise
routinely. Now I set a goal for class
attendance each week after consulting
my home and work schedule. Because
it is part of a plan, I stick to it better,
even when I really don't feel like
exercising. Of course, after class I find
my mood has improved and am glad I
choose to get moving.

Question: Why do you think you keep
"coming back for more"?

Response:   People usually have two
basic excuses for not exercising -- time
and motivation. This is especially true
for working mothers. You need to
make the time by putting yourself and
your health first so that you can be
there for your families. Feeling good
and having more energy to deal with
the day to day happenings should be a
powerful motivation.

Recipe Corner:
Some simple
substitutions will make
your favorite foods
healthier and lower in
fat. You can have your
favorite foods with just a
few minor substitutions.

By the way there is a
great website with the fat
grams of almost all chain
restaurants http://www.
3fatchicks.com/fast-food-
nutrition/

Let’s look at the taco
salad from Taco Bell –
790 calories with 42
grams of fat. This is one
of my favorites.

To make this at home:
Mix beans, soy crumbles,
and salsa. Put this
mixture over a salad with
baked or WOW corn
chips Top with light
cheese and fat free sour
cream. You now have a
healthy taco salad with
about 3-5 grams of fat.

Are you craving a Big
Mac? 590 calories and
34 grams of fat.

Low fat healthy version
1 ½ whole wheat sesame
seed bun

2 soy burgers
2 T Low fat or fat free
Thousand Island dressing
2 teaspoons
reconstituted onions
1 slice fat free American
cheese
2 hamburger pickle slices
1/4 cup shredded
iceberg lettuce
You now have a Big Mac
with maybe 5 grams of
fat. If you haven’t tried
the soy Boca or Morning
Star burgers, you really
won’t know the difference.

A large Mocha Latte from
Starbucks with whipping
cream and whole milk
has 390 calories and 25
grams of fat.

Make your own with
coffee, heated skim milk,
unsweetened cocoa and
artificial sweetener. Top
with a small spoon of fat
free cool whip. It will now
run around 150 calories
and 0 grams of fat.

To make the spaghetti
with meat sauce healthier
(The regular version is
634 calories 20 grams of
fat. Buy or make a fat
free marinara sauce and
add soy beef crumbles.
You won’t know the
difference and it will bring
you down to about 350
calories and 2-3 grams of
fat.

If you love fries, like I do,
the low fat way to make
them is simply to slice the
potato, spray butter
flavored pam on a pan,
put the potatoes on the
pan and spray them with
the pam. Season with
lemon pepper or
seasoned salt. Cook
until done and you will
never want French fries
again. This is a favorite
at our house.

For a fish sandwich
without the fat, buy the
low fat kind and put on a
whole grain bun with
condiments of your
choice, lettuce and
tomato. You will save 20-
25 grams of fat.

If you like coleslaw with
your sandwich, buy the
coleslaw mix and add fat
free slaw dressing and
you have guilt free
coleslaw. The regular
coleslaw can run 15-25
grams per serving.

Jill is our instructor for
the Cardio Circuit
Pump class offered on
Tuesday and
Thursday evenings at
7:00. We wanted to
know a little bit more
about her, so we
asked her a few
questions.

Question:   Tell us a
little bit about yourself
including why you feel
compelled
to teach fitness
classes and how you
got your certification.

Response: I was
recently let go from my
last job as the result of
a merger. I decided to
use the time to my
advantage and renew
my certification. I had
taught aerobics in the
past and thought, no
time like the present.

Question: What are
some of your favorite
things to do when you
aren't instructing
a class.

Response: Favorite
things - exercising,
basketball, soccer and
shopping

Question:   How did
you find Body/Spirit
Fitness? What's it like
to teach in
a small, intimate
environment?

Response: I ran
across Body/Spirit and
Fitness while looking
on the Internet
for possible places to
teach. I enjoy the
intimate environment
where
everyone
knows everyone. It
makes you feel special.

Question:   What else
should we know about
you?

Response: I am a total
clean freak.

I grew up in New York
(outside NYC) and
went to
University of Michigan.

(We won't hold that
school up north
against her!)

And here is what some
of our members are
saying:

Jessica Mayton:   I
have only been one
time. I liked the class,
and I like Jill. I think
that the class should
be billed as high
impact though. I was a
little surprised at how
hard it really is. I
wasn't really prepared
for that. I really
appreciated the
workout that I received,
but if you are used to
having the option of
high impact or low
impact, you don't really
get that in this class. I
like the way that you
move around the room
and you have different
stations. The time
goes by very quickly.
I will definitely attend
Jill's class again. It will
definitely get me ready
for bikini season!!
Thanks!! See you soon

Paula Gledhill: As for
Jill's class, I really
enjoy it.
Jill has a great
program and works
with us to make sure
we are getting the
most out of
it.
I try and make her
classes part of my
weekly routine.

Judy Shepler: I felt
energized after Jill's
workout, it was a tough
workout and I
definitely want to
continue with the class.
I felt as if I moved on to
the
next intensity level!

Susan Radkoski:
Cardio- Circuit Pump
class is the the
greatest,most
challenging cardio
class I've ever taken!
Jill keeps us "movin to
the music "and
motivated to push to
our potential!!! I've
already seen
progress:a weight loss
and more muscle
definition!! Bring it
on!!!!!

From Patti:
"Several week ago I
had the pleasure of
meeting with Victoria
Vetere, a Wholistic Life
Coach with a wonderful
office in
Grandview/Marble Cliff.
We first met here at
the studio at the
suggestion of Nicole
Conroy, our
kick-boxing instructor,
who felt that Victoria's
expertise would be a
great addition to our
studio offerings.
Victoria and I met over
a cup of tea and
immediately connected
on so many levels!
We discussed
everything from world
politics to metaphysics,
from feminism to
menopause, and from
the energetics of
healing to creation &
manifestation. Imagine
if we'd had a second
cup! We discussed
books we've read and
movies we've seen and
Victoria offered to
present a seminar
series here at
Body/Spirit Fitness!
And so I will now turn
the pen over to her
now! see next column..