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August 2010 |
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Dear Members and Guests,
We are very excited and proud to announce the newest arrival to not only the Ultima/Xtreme family, but to our own family. Sophia Isabella Merrell arrived on July 6th to the proud parents Justin and Veronica. Thank you to all that have given us your best wishes.
We are a family owned and operated business and it has been our pleasure and delight to welcome so many new children in the past 20 years. .
Many of our staff and members have been here long enough that we are fortunate to have watched them grow up and start families of their own. Those children feel right at home at “their club”. It is wonderful that we have the opportunity, along with their parents, to teach those children the benefit to a healthier, fit lifestyle.
We hope that your summer has been filled with fun times and lasting memories.
Make sure that you are keeping up with your fitness. We are here to assist you so please let us know if you need anything. Your loyalty is greatly appreciated. .
In good health and fitness,
Grandma Jill, Papa John and Daddy Justin :) |
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Exercise of the Month
“Step Ups ”
By Lynette Laufenberg
Program/Fitness Director
ACE Certified Personal Trainer and Group Fitness Instructor
YogaFit Certified Instructor
Begin with a platform of 8-12 inches high, depending on your height. Stand on top of the platform. Reach one leg back to the floor in a lunge position, bending both knees. Push back to the top of the platform with most of the effort coming from the leg in front. At the top, touch your back leg lightly on the platform, or for more of a challenge, balance without touching the platform at all. Continue doing all repetitions on the same leg, then switch sides. This exercise can be done without weight or while holding dumbbells. Do 10-15 reps, 2-3 sets. Step Ups will work your quadriceps, gluteus maximus, and stabilizer muscles in the hips and knees.
Helpful hints:
1. Step very lightly in the back foot, like stepping on a piece of glass without breaking through.
2. Keep your weight in the heel of your front foot, not your toes.
3. Maintain proper posture throughout the exercise.
4. Center your torso mostly over the step rather than leaning back as your step down.
Good Luck!
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MARTIAL ARTS CORNER
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HOOK PUNCH DEFENSE
By: Grandmaster Gustavo Pope
7th Degree Black Belt.
Director of Xtreme Tae Kwon Do
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Gus Pope Guerriero
7th Degree Black Belt Tae Kwon Do
4th Degree Black Belt Hapkido
Former Argentina National Champion
Former Florida State Champion
Certified Grand Master Instructor
W.T.F, I.T.F, U.S.M.A.A
Be safe and stay aware!
Grand Master Gustavo Pope
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Recipe of the Month
Heirloom Tomato Salad with Herbs and Capers
By: Cooking Light
This summery salad combines as many varieties of heirloom tomatoes as you care to use - the more the better - with fresh herbs, feta cheese, and sharp capers. The grilled sourdough on the side completes a light meal.
Yield: 6 servings (serving size: about 1 1/4 cups tomato mixture and 1 bread slice)
Ingredients
• 2 cups assorted heirloom cherry tomatoes, halved
• 1/2 cup (2 ounces) crumbled reduced-fat feta cheese
• 1/4 cup thinly sliced fresh basil
• 3 tablespoons chopped fresh flat-leaf parsley
• 2 tablespoons chopped fresh mint
• 1 tablespoon drained capers, chopped
• 1 tablespoon balsamic vinegar
• 1 tablespoon extra virgin olive oil
• 2 pounds assorted beefsteak heirloom tomatoes, each cut into 6 wedges
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 6 (1/2-ounce) slices sourdough bread, toasted or grilled
Preparation
Combine first 9 ingredients in a bowl. Sprinkle tomato mixture with salt and pepper; toss gently. Serve with bread.
Nutritional Information
Calories: 112 (34% from fat), Fat: 4.2g (sat 1.2g,mono 1.7g,poly 0.5g),
Protein: 5.6g, Carbohydrate: 14.9g, Fiber: 2.6g, Cholesterol: 3mg,
Iron: 1.5mg, Sodium: 519mg, Calcium: 47mg
Cooking Light, August 2008
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Be a Part of the Newsletter!
Member Q & A – If you have a specific nutrition or fitness question please submit them to info@ultimafitness.com and we will answer them in our next issue.
What Do You Think? We would like to hear your input about the newsletter. Do you like it? Do you read it? Do you have any suggestions? Let us know so that we can continue to make it better. Please email all comments to: info@ultimafitness.com
Friendly Reminders
Dumbbells: When lunging on the tile, please use the rubber coated dumbbells in order to avoid cracking the tiles.
Towels: As a courtesy to other members, as well as helping keep our club clean, please bring a fresh towel with you each visit.
Magazines: Please refrain from taking our magazines home with you. We receive over forty magazines per month for all members' enjoyment.
Typos: We realize that there may be some typos in the newsletter. We are aware of that. In fact, the typos are strategically located in each issue because we know that people will be looking for them. Let's see how many you find in this issue.
Cell Phones: Please do your best to refrain from using your cell phone while inside the facility and especially in the locker rooms. Not only are they a distraction to other members and massage clients but they also affect the heart rate monitors on the cardiovascular equipment. If you must use your cell phone, please do so in the designated areas such as the front lobby.
Perfume and Cologne Usage: For the benefit of our members who are asthmatics, please refrain from wearing cologne or perfume while utilizing this facility.
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