September Senior Spotlight

On Tuesday, September 26th, our manager Katey Schultz represented AFC at the annual Senior Expo.  The Headline this year was Balancing Life:  Time, Money, and Energy.  The keynote speaker was Doug Ohman, a popular public speaker, storyteller, and photographer from Minnesota.  He shared stories from each of his 6 published books with photography focusing on barns, churches, courthouses, schoolhouses, cabins, and libraries in Minnesota.  In his book that included Libraries, the Hutchinson Public Library was featured!  The closing entertainment consisted of the Kingery Family, who sing primarily gospel bluegrass music.  They were AMAZING!

Angie has been a member of AFC since its opening in 2009. She has had 2 hip replacements and her doctor has told her to keep up with the exercising because it is showing benefits with her healing and mobility. Angie loves coming to classes, and the variety of content each class and instructor offer. She loves her flower garden at home, music from the 50’s, and going out for lunch with her friends when she isn’t at the gym. She also loves to take trips up to Duluth with her daughter and granddaughters to look at all the beautiful scenery.

Thanks Angie for your continued motivation and loyalty to AFC and we appreciate you!!

September Senior Spotlight

Caroline has been a member of AFC since 2016 along with her husband. Her kids Grant, Gabby, and Liam are often seen in the daycare room while Caroline goes to class. She loves all the different classes offered at the gym especially the 8:30am classes and the 4:30pm classes. Her motivation to keep coming to the gym comes from the instructors and their mutual passion for working out and a healthy lifestyle. Caroline likes that there are group classes offered and has made friends with many other members of the gym through these classes. When she isn’t at the gym, she likes exercising at home, going for walks, and playing with her kids. Thank you for your loyalty and membership over the past year and we appreciate your business!!

September 2017 Caroline Paulson

September is Referral Month

Get a friend to sign up for monthly membership in September

and we will give you both a $20 gift card!

Valid 9/1/2017 –  9/30/2017

August 2017 Member of the Month is Eliza Corbin!
Eliza Corbin is a full-time mother of 4 children all under the age of 6!! How does she keep up with them? Come to the gym every day! Eliza has been an AFC member since 2014, and loves the assortment of classes offered as well as the opportunities to meet other Moms. Her motivation in coming to the gym remains her children and the support system that she has found here in other members. “My kids get excited when they know it’s time to go to the gym!” Eliza is currently training for her 1st Ragnar race and comes to the gym twice a day, Monday through Friday to get some running in on the treadmills! Thanks for being a loyal and inspirational member of AFC!! We appreciate you!

Saving Time in the Gym Part 3: Compound Sets/Pre-Exhaustion

By. Joe Meier

Compound Sets: performing two exercises that work the

same muscle group; “compounding” movements on top of each other.

Example: performing a reverse curl and following it with a hammer curl.

Compound sets can be used to save time mainly by tiring a certain muscle group by hitting it from different angles back-to-back. If you were to do this for the back, it may be performing a lat. pulldown followed by a seated row.

When performing compound sets, always keep in mind the second exercise you do will be done with a smaller load than the first exercise. Don’t get bent out of shape and quit if it seems like you’re getting weaker throughout the workout – you aren’t.

Example:

Perform one set of each pair of exercises back-to-back with no rest in between, then move down to the next pair of exercises and continue on. Aim for 3 sets of each pair, with 1-2 minutes of rest after each round.

1. Barbell bench press / incline dumbbell bench press
2. Barbell bent over row / lat. pulldown
3. Goblet squat / dumbbell walking lunge
4. Hammer curl / EZ bar curl
5. Dips / cable tricep pushdown

Pre-Exhaustion: performing a single-joint exercise immediately before a multi-joint exercise targeting the same muscle group. Example: performing a chest fly (to exhaust the pecs) and following it with a dumbbell bench press.

Pre-exhaustion is a moderate- to high-intensity method that shouldn’t be performed by beginners. The second lift (using the example above – the dumbbell bench press) is much more difficult after performing the pre-exhausting lift (the chest fly). This method is used by those who are looking for a different/higher intensity stimulus to add to their training.

Example:

Perform one set of each pair of exercises back-to-back with no rest in between, then move down to the next pair of exercises and continue on. Aim for 3 sets of each pair, with 1-2 minutes of rest after each round.

1. Chest fly / dumbbell bench press
2. Hamstring curl / barbell deadlift
3. Dumbbell reverse fly / seated row
4. Overhead dumbbell tricep extension / dips
5. Bicep curl / chin-up

Joe Meier (Lifetime Lean)

There are a few things that I have found to help keep people on track with their eating goals, their preparation goals, and their ability to save money at the grocery store by never wasting any food from having it spoil. If you can manage to focus on these several points, you’ll eat healthier and waste less food than you ever have before.

1. Keep your healthiest go-to’s where you can see them first. That means your fruits, veggies, lean proteins, oats, eggs, nuts, seeds, beans, etc. When you’re really hungry or don’t have a plan of what to eat, you’ll likely grab the first thing you see. If you see junk first, you’re far more likely to eat that junk whether or not you’re cooking a healthy meal afterwards.
2. Keep it clean. Your dishes (as often as possible), your stove, your microwave, your countertop; nothing makes lazy people want to go out to eat quicker than looking at a nasty 4-day-old meat ball stain on a white countertop. The cleaner it is, the more likely you are to want to use it the right way- by cooking. If you cook on the stove multiple days per week, wash the stove top and the pots/pans you use and try putting them right back on top as a reminder to use them when preparing your next meal.
3. Know where everything is. Keep certain types of foods or food groups in the same area so you know where to find them – like when you’re looking for a healthy carb to make with dinner. This speeds up the planning and cooking process immensely.
4. Don’t forget about your produce. (remember #1 also). It’s extremely easy to buy plenty of fresh fruits and veggies for the week, accidentally hide them behind leftover lasagna in the back of the fridge, and then discover them two weeks later wilted, moldy and seemingly growing into a different species. “Buying healthy food is so expensive” they say; they’re right, especially when you don’t actually eat the food you bought at $4.99/lb. Keep fresh foods in the same drawer and/or right at the front of the refrigerator so you’re less likely to forget about them.
5. Stock your freezer. The best thing about stocking your freezer with healthy options such as lean meats, fish, dark green leafy veggies, a variety of vegetables, and berries is if and when you run out of fresh healthy options in your fridge/pantry you will always have a backup plan. Take things out of your freezer when you need them and remember how much of your favorite foods you have left so you can re-stock next time you go shopping. I prefer to cook thawed out meat that is in my fridge and immediately replace it with something that is frozen so by the time I need it in a day or two it’s ready to go.
6. Invest in a spice rack. Herbs and spices are what separate the bland cook from the person who loves eating the same thing week after week (which is me). Not only will your food taste and smell better/possibly different each time you prepare it, but you’ll be getting a plethora of awesome phytochemicals from the plants that herbs and spices come from that will add to the vibrant life you’re trying to live. Don’t forget about pre-minced garlic either, which is usually stored in the fridge, not the spice rack.

Organizing Your Kitchen For Success