TAKE A LOOK
INSIDE FHC Staff Spotlight Six Fall Superfoods
P.2
P.2
P.4
P.3
P.2
Ajax Community Centre Audley Recreation Centre McLean Community Centre 75 Centennial Road, L1S 4S4 1955 Audley Road North, L1Z 0L2 95 Magill Drive, L1T 3K7 Phone: 905-427-8811 Phone: 905-427-2468 Phone: 905-428-7711 Mon. – Fri. 6 a.m. to 10:30 p.m. Mon. – Fri. 6 a.m. to 10 p.m. Mon. – Fri. 5:30 a.m. to 10:30 p.m. Sat. – Sun. 7 a.m. to 9 p.m. Sat. – Sun. 8 a.m. to 6 p.m. Sat. – Sun. 7 a.m. to 9 p.m.
Follow us:
ajax.ca/fitness
October Calendar of Events & Initiatives MCC Pool Re-opens
October 11, 2016
Pumpkinville
Saturday, October 15, 2016
Greenwood Conservation Area
11 a.m. to 5 p.m.
For Ages 55+ Wellness &
Active Living Fair
Monday, November 7, 2016
Audley Recreation Centre
10 a.m. to 2 p.m.
P.4
Get Fabulously Fit for Fall! The leaves are changing, the days
are cooler and we have all migrated
back to indoor activities. That is
good news for all of us because this
is our opportunity to continue on our
path to fitness, health and wellness.
Getting back to the gym, signing up
for a Group Fitness class or
rewarding ourselves with the
practice of yoga or Pilates are all
ways of re-committing to this path.
We have recently launched many
new Group Fitness programs and
we are excited to share them all
with you.
In an effort to always bring
challenging, innovative and
meaningful programming to our
members and to the community we
offer both registered and drop-in
Group Fitness programs.
Registered programs are our
specialty classes. They allow you
the opportunity to explore more
deeply into certain training methods
and exercise disciplines. With these
classes you know your spot is
always reserved for you. The drop-
in schedule allows the flexibility to
mix things up and accommodate
your changing needs.
Contact me or ask the Fitness
Consultant on duty for information
on how our Group Fitness programs
can complement your workout
routine. [email protected]
Remember you can always visit
us online, ajax.ca/groupfitness
Recreation & Culture Facility Information
P.3
P.4
May 2016
Learn to Play Squash – Beginner
- Ages 9 to 12 years
Thursday, October 20, 2016
ACC, 6:40 to 7:20 p.m.
- Ages 13 to 17 years
Thursday, October 20, 2016
ACC, 7:20 to 8 p.m.
- Ages 18 years & up
Thursday, October 20, 2016
ACC, 8 to 8:40 p.m.
Losing Weight, Every Step You Take…
Calendar of Events & Initiatives
Get Fabulously Fit for Fall!
Fitness Dance Fusion
Restorative Yoga
Total Body Barre
Vinyasa Flow
Yoga
Thank you to all the members that
participated in Member Appreciation
Day & Congratulations to all of the
draw winners!
DID YOU You can bring a guest
for free!
See staff for details. KNOW ?
Fall Into Fitness This October!
Member Spotlight
Exercise of the Month
Fruity Friday is
October 21, 2016.
This month: Apple
Thanksgiving Hours:
Monday, October 10, 2016
MCC: Open 7 a.m. to 2 p.m.
ACC/ARC: Closed
November Vacation Promo is
coming… Stay tuned for your
chance to win a free vacation!
weighed over 350 lbs. and had
very poor lifestyle habits which
were causing problems for my
health. However, I was able to
maintain a healthy workout routine
at the Fitness & Health Centre and
make the necessary improvements
to change my lifestyle. Since then I
have been able to lose a significant
portion of my body weight and
currently weigh in at 190 lbs. I have
also been able to achieve many of
the physical goals that I set for
myself and have completed both
the Toronto and Ottawa full
marathons, and plan on continuing
to compete in many more in the
future.
Losing Weight, Every Step You Take... FHC
Staff Spotlight
BSc Sports Science
Degree
Can Fit Pro –
Personal Training
Specialist, Older
Adult Specialist,
Nutrition & Wellness
Specialist & CPR
Certified
TRX Trainer – Level 1
Biosignature
Modulation
Practitioner
Muscle Activation
Techniques –
Certified in
Jumpstart Program
Zain graduated with a
BSc in Sports Science
in 2010 from the
United Kingdom.
He has been working
as a personal trainer in
Canada for the past
six years.
Using a systematic
approach to coach
clients, Zain follows a
scientific thought
process to implement
exercises based on
individual needs.
Zain enjoys basketball,
billiards, movies,
television and English
Premiership Soccer.
Benefits:
Strengthen your chest, triceps, and shoulders.
Improve your pushing ability. Contraindications:
This exercise limits your range of motion by stopping your elbows at the floor. It is a safe option for those with shoulder issues.
Muscles Worked:
Chest, Triceps, Shoulders, Transverse Abdominis. Instructions:
1. Lay two dumbbells down vertically at your sides and lie down on
your back in between them.
2. One at a time, bring each dumbbell up into starting position with
elbows resting on the floor.
3. Practice neutral hips, shoulders back, and chest lifted to develop a
strong starting position.
4. With an overhand grip, push both dumbbells up on an exhale, and
lower with an inhale.
5. Practice a slow to moderate tempo.
Exercise of the Month: Dumbbell Floor Chest Press
P.2 P.3
Six Fall Superfoods
Submitted By: Craig Daynard, BPHE, CSEP-CEP/CPT, RKin, Fitness & Health
Centre Consultant
Turnip
Member Spotlight
steps they take from just 3000 to 5000
steps per day, that extra 2000 steps or
more per day would equal approximately
1.6km, and as much as 4.5kgs of fat per
year! Challenge yourself to increase the
number of steps taken per day by 2000.
Aside from working out at the gym, try
simple things like taking the stairs
instead of the elevator, parking further
away from an entrance or a walk by
yourself, with a friend or family member.
You can measure your steps by wearing
a pedometer on your waist that clips on
to your pants or shorts, or a similar
device such as a Fitbit, which comes in
the form of a wristband. Please feel free
to ask our friendly Fitness & Health
Centre staff for assistance. Enjoy the
Fall and step into good health!
But how many does it take? Research
says that a typical working day would
have a person taking between 3000 to
5000 steps. Less than 5000 steps per
day indicates a sedentary lifestyle. Taking
over 10,000 steps per day indicates an
active lifestyle, and would be enough to
achieve progressive weight loss, along
with many health benefits. This may
seem like a lot, so consider this first – if a
person were to increase the amount of
My name is Scott and I have been a
member at the Ajax Community Centre
Fitness & Health Centre for over five years.
When I started coming to this centre I
Zain Yousaf
BEFORE AFTER
Sources: Tudor-Locke, C. and Bassett DR. Sports Medicine. 2004; 34 (1) 1-8 Pierre Boulay, PhD, Prof. Ottawa University.Certified Exercise Physiologist, Clinical Exercise Physiologist
ASK A FITNESS CONSULTANT FOR INSTRUCTIONS AND VARIATIONS OF THIS EXERCISE.
Contains digestion-aiding fibre and cancer-fighting antioxidants
Rich in Vitamin C and anti-inflammatory properties
Brussels Sprout
Pumpkin Sweet Potato Apple
Pomegranate Great source of fibre, Manganese, Potassium
and B vitamins
Full of antioxidants and phytochemicals proven to fight cancer
Great source of Vitamins K, A, C, E, B6 & more
Decreases the risks of diabetes, obesity & heart disease
Great source of fibre, Potassium, Vitamin C and mono-unsaturation fatty acids
Boosts vision, lowers blood pressure, and improves sleep habits
Rich in Vitamins A, C, B6, copper, Pantothenic acid and Manganese
Helps fight cancer and protect against the effects of aging
High in important antioxidants, flavonoids, and dietary fibre
Reduces the risk of developing cancer, hypertension, diabetes and heart disease