Thankful for Our Members!

It's hard to believe that Halloween is upon us and November is here!
As we begin to enter the holiday season, we want to take the month of November to highlight some of our members. Each Thursday in November we will post a different person & their story - Thankful Thursday. Thank you to each of our members for making the Rec Center what it is. Follow along to learn more about some of our most dedicated individuals!

7 Healthy Foods a Nutritionist Prepares Ahead of Time

This 30-minute routine can help you make more nutritious choices all week long.
by Keri Glassman, R.D.

Sure, you want to reach for a healthy snack—but if you forgot to pack cut-up veggies and the vending machine is right there, then odds are you’re going to go with the bag of chips.

If you find yourself in this type of situation more often than you’d like (by the way, I’d like to meet the superhuman who has never been in this situation), then keep reading. Here’s what I do to keep my nutrition game on (as much as humanly possible) each week. Clear your schedule for just one short half hour on Sunday to prep these foods—and eat healthy all week long.

Quinoa
This one is so easy, you could probably do it in your sleep. Just place two cups of quinoa and four cups of water in a pot over high heat, and bring to a boil. Reduce to a simmer, and let sit for seven to 10 minutes, or until the quinoa looks like it's sprouted a mini tail. Let cool, and place in container in the refrigerator. You can use this all week in all different ways: with almond milk and chopped walnuts for breakfast, on top of a kale salad for lunch, or heated up with frozen veggies and veggie broth for a side dish at dinnertime.

Green Tea
In the summer, I’m a huge fan of making a pitcher of iced green tea with lemon and mint and sticking it in the fridge. Sometimes, when you think you’re hungry and look into the refrigerator for something to eat, you’ll see this tall pitcher and realize that’s all you really need. In the fall and winter, I switch to hot tea: no more mistaking hunger for thirst. Bonus: The catechins in the tea help protect your skin and slim your waistline.

Hard Boiled Eggs
When snack time comes around and you’re sick of the plain-old apple and peanut butter combo, have an egg with some carrot sticks instead. Hard boiled eggs are beyond easy to prep and are super-portable. I like to leave a few in the fridge at work for midday or afternoon munchies. Not only are they convenient, but they’re also a low-calorie, satisfying protein choice.

Overnight Oat
Soak ¼ cup oats in almond milk overnight in the fridge. In the morning, toss in half a banana, a tablespoon of chia seeds, and a dash of cinnamon for a nutrient-dense (and delicious!) breakfast. I usually make three or four of these in to-go ramekins to have all week long (I’ll switch up the fruit and seed choice on different days). The fiber and protein keep you energized and satisfied, and you feel so good knowing you’ve started the day without processed foods.

Raw Crudités
Slice up carrots, celery, broccoli, cauliflower, jicama, red peppers, and so on, and place them in a big bowl. Before work, pack some veggies in the bag with an individual pack of hummus or guacamole. After work, snack on raw veggies with salsa to keep your hunger at bay before dinner. Whenever and however you eat raw veggies, they’re super-nutritious.

Burnt Veggies

I know, I know: You’re probably thinking burnt veggies?! Yes, burnt! Or roasted, whichever name floats your boat. Take Brussels sprouts, broccoli, cauliflower, and any other veggies, sprinkle with olive oil and fresh herbs, and roast at 400 degrees until slightly burnt. You can toss them into an omelet in the morning, place them in an airtight container and bring them to work to pair with nuts for an afternoon snack, or have them ready for a side for dinner. 

No Lettuce Chopped Salad
Plain old green salads can get boring, so mix things up with a lettuce-free salad base. Chopped celery, jicama, carrots, and green peppers make a solid foundation for toppings like feta and chickpeas or shrimp and corn. Keep this base on-hand, and you’ve got yourself 75 percent of the way to a variety of lunches.

Go schedule that half hour for food prep now—it’ll buy you a whole week of healthy breakfasts, lunches, snacks, and dinners. Totally worth the time investment!

reprinted from RunnersWorld.com

A Shocking Number of Women Avoid the Gym for Fear of Being Judged

According to a recent survey, 65 percent of women avoid the gym over anxiety about being judged. We talked to the experts about how to up your confidence and ditch gymtimidation.
By Macaela Mackenzie

It's not uncommon for a little anxiety to creep into your gym time. Am I doing this right? Are people staring at my sweat stains? If you've ever felt intimidated walking into a weight room, you're certainly not alone. According to a new survey, gymtimidation does more than just cause a little anxiety—it's keeping a shocking number of women at home.

Sixty-five percent of women actually avoid the gym over a fear of being judged, according to a survey of 1,000 people across the U.S. by Fitrated, a platform for gym equipment reviews. By comparison, only 36 percent of men felt that way.

The list of gym fears goes on. Fifty-five percent of women feel they're being judged for "not looking fit enough," 49 percent fret about their clothing choice, and 25 percent fear being stereotyped.

"Fear of judgment comes from exactly that: fear," says Ashley Borden, a certified strength and conditioning specialist. "I used to suffer from a debilitating gym-going 'distorted ego.' I had this idea that everyone was going to stop what they were doing and judge me every moment. Reality check? After 35,000 hours working in a gym setting, I can tell you this: the only one who really cares is you," she says. "Everyone else is so focused on themselves they couldn't care less or they're thinking the exact same thing themselves."

Since not even top trainers are immune to a little gym anxiety, they've got the expert strategies to help you score some major confidence gains. Here's how to increase your confidence at the gym and crush a fear of being judged.

Plan your workout.
"I don't suggest walking into a gym and winging it," says Borden. "It's the aimlessness that feels uncomfortable. You want to have a plan." Before heading to the gym, read-up on a workout routine that will take the guesswork out of your sweat session or download an app that will take you through a circuit in real time.

Practice at home.
Fifty-one percent of women reported fear of improperly doing an exercise—even with a plan, nailing a single leg deadlift can feel nerve-wracking. Borden suggests perfecting your form at home to help you feel more confident. "I always stress form first, then layer in intensity, weight load, etc." Look for apps and downloads that break down the fundamentals like Borden's The Body Foundation, which will have you teaching your fellow gym goers perfect push-up form in no time.

Know your equipment.
Even if you're an avid gym-goer, not all gym equipment is the same. You might confidently stroll up to a machine only to realize you have no idea how that model works. According to the survey, over 58 percent of women feel like they're being judged on using equipment the wrong way.

There's an obvious solution to this. "If you don't know how to use a piece of equipment, grab a trainer and ask," says Samantha Harris, CPT, an Emmy-winning TV host. "They're eager to show you proper form—that's one reason they are there."

But if the thought of asking a trainer a newbie question freaks you out, you can also up your gym confidence by planning ahead. "There are good YouTube instructions online with very straightforward clips on how to use equipment," adds Borden.

Find one piece of equipment you know you're comfortable with, and make that your home base, Borden suggests. Bring a set of dumbbells over to your machine and switch between exercises. (Just make sure you're practicing good gym etiquette and sharing.) "The idea is to not wander around the entire gym," Borden says. "Choose a workout and stick to a plan."

Be a follower.
"Classes can be a blast and are a great way to get into your workout groove," says Harris. But the thought of stepping into a new class where the instructor might call you out or you might not know how to use that studio's spin bike might keep you from signing up. "It's okay to choose a spot in the back until you feel more comfortable," Harris says. "That way you can easily follow the more seasoned cardio queens and not feel like all eyes are on you."

Report harassment.
There are some reasons for gym anxiety that are out of your control: 5 percent of women reported being sexually harassed at the gym. "There is no excuse for sexual harassment and you should report anyone to management immediately if you feel harassed or threatened in any way," Borden says. "That goes for members and inappropriate personal trainers." Sadly, they're definitely out there.

Remember your goals.
Remember what makes you want to go to the gym in the first place: To make your body stronger, score a little mental health boost, prioritize taking care of yourself. "Taking care of yourself also means eliminating the self-sabotaging jury in your head, or at least starting to ignore it," says Borden. "Even if you don't believe it yet, act as if you feel the confidence. If you arrive at a gym prepared, with a workout in hand, you won't have time for anything else other than a good sweat."

reprinted from fitnessmagazine.com