Spring 2003

Stay Fit as you Travel

Sticking With It

Tummy Toners

Choosing Fast Food That’s Body Friendly

Newsletter Membership Special

It is unquestionable that the mind affects bodily functions. Thoughts and feelings affect physical performance. Dry mouth, increased heart and breathing, sweating, chills, muscle tremors, possibly even paralysis and vomiting are all effect of our thoughts and feelings. Spending too much time worrying or "stressing" emotionally can chronically alter bodily functions. For many diseases, stress is the underlying cause or irritant.

Chronic stress may lead to serious disease. THE stress disease, or mind-body disease is ADRENAL FATIGUE. This happens when burnout occurs, mentally and or physically. The adrenals can no longer produce enough cortisol due to mental, physical or nutritional stresses or a combination of these.

*Fatigue, even after a good night sleep you do not feel rested

*Craving for salty foods, sugar and caffeine to get by

*Lethargy, increased effort to do even the smallest of tasks

* Decreased sex drive, production and tolerance

* Increase frustration, anger and anxiety, light headness

* Increased recovery time from illness

* Depression, less enjoyment in life

* Increased P.M.S.

* Memory and cognitive functions are diminished, symptoms increase if meals are skipped.

Diseases that stand out as having an adrenal component are: Chronic Fatigue Syndrome, Fibromyaliga, Rheumatoid Arthritis, Cancer, Alcoholism, Heart Disease, Hypo-glycemia, chronic and recurrent respiratory infections. Other diseases related are diabetes II, Addison’s disease and central obesity.

Who suffers from adrenal fatigue? Anyone who does not get enough rest and relaxation to enjoy life, who drives him/herself constantly, who is never satisfied or is a perfectionist, under constant pressure with few outlets for emotional release, who fells trapped, helpless or overwhelmed by repeated or continuous difficulties, or who has experienced severe or chronic emotional or physical trauma or illness is probably already suffering from some degree of adrenal fatigue.

What do you do? You seek medical professionals that are open minded to complimentary therapies and also educate yourself about alternative therapies available to you.

* Nutritional Therapy: Eat healthy and learn about natural supplements

* Drink logs of clean water

* Aromoatherapy

* Music

* Art: surround yourself with colors

* Nature

* Sing and dance

* laugh!! Smile!

* Vacation..you don’t need to go far

* Socialize! Do a random act of kindness

* Live in the present moment!

* Avoid debt and mean people

* Get a hobby you enjoy

Owner, The Fitness Zone

*AFAA Certified Personal Trainer & Group Fitness Instructor

* Networking with Conventional & Complementary Health Care Professionals

* Sports Nutrition * Kickboxing * Cycling * Yoga

* Pre-Postnatal * Tai-Chi * Reiki I

* Ballroom Dancing * Group Strength Training

* Pilates * Step & Dance Aerobics

Specializing in holistic therapies for R.A. and other related auto-immune diseases.

Pam Jumper

Mike Lucier - Trainer & Maintenance, Len Trombley – Trainer, Carol Klette, Nicole Cadieux, Jim Graveline

Cynthia LaBounty, Tom Rafuse, Jenessa Tatro, Paule Gingras, Faith Hites

Jennifer Bourdeau, Kaitlin Marrier, Sydney Yandow, Chelsea Bond, Joni Bates, Jackie Deslauriers, Hannah Eaton

Heather Kelly, Stacey Manchester, Misty Reader

Karen Bourdeau - Group Fitness Director, Cindy Churchill - Group Strength, Lisa Ede - Abs, Strength, Trudy Cioffi - Kickbox

Cynthia Labounty - Cycle, Group Strength, Wendi Murphy - Group Strength, Scott Guptill – Cycle, Lary Martel - Cycle

Meaghan Maley - Group Strength, Butts & Guts, Pam Jumper - Pilates, Yogalates, Carolyn Brown - Pilates, Group Strength

Nanette Ruble – Aeosteop, Theresa Beaulieu - Group Strength, Kate Bilodeau - Kickbox, Cycle

Probably the hardest part of an exercise program is sticking with it. At the beginning, motivation and excitement is not a problem, but after a few weeks or months, skipping exercise can become easier to excuse.

Fighting warm sunny days or maybe you've been going to gym for a month and still can't see a difference. No matter what your reason for wanting to quit, just remember: you're normal. Everyone at one stage or another finds it tough to get going. Sometimes a short break from exercise can even be beneficial, helping you feel more motivated to start training again.

But frequent or extended periods without exercise can be detrimental to your health, and can even reverse any benefits you've gained from previous exercise.

Check through this list of excuses to find a solution to help you through the tough times:

Exercise is for fit people: One of the ways you can overcome a possible dread of exercise, is to remember that any physical activity counts as exercise. If jogging, cycling or swimming sound intimidating, walking, dancing, mowing the lawn and gardening also qualify.

I don't have the time: Exercising for an hour three times a week or half an hour every day can be highly effective in managing your weight, promoting health and reducing stress. But if time is a problem, exercise can be broken up into 10-15 minute blocks at a time.

During a working day, a walk during your lunch-break means you only have to find two other times during the day where you have 10 minutes free.

Getting up half an hour earlier or exercising in gym when it is not crowded can help you fit exercise into your day.

Exercise is so boring: Anything becomes boring when it is the same over and over. If you're tired of your gym routine, try different machines or exercises. Cross training is a great way to avoid boredom: some days you walk, others you jog, take a bike ride or a nice weekend hike.

Another method is to find a training partner. Exercising with others can motivate you when you're feeling lazy or lethargic.

But I've got this injury: If you are suffering from an injury, see a doctor to determine what exactly is wrong and how to can treat it. However, there are usually exercises that you can do even while recovering. For instance, if you have injured your shoulder, you will still be able to exercise your legs or take part in certain aerobic exercises like walking - activity is better than nothing.

I can see no difference: Many people become frustrated by what they perceive as a lack of results, especially during the initial stages of training when it feels the most difficult.

Unrealistic goals can often cause frustration, as people expect to undo years of neglect with two weeks of exercise. Your body needs time to adjust to the new demands you are placing on it. Building muscle strength or losing weight takes time.

Also remember that muscle weighs more than fat, so while you may not see a difference on the scale, your body is shaping up.

Be patient with yourself, and realize that some days you will be more motivated than others, or have more time to exercise. Focus on why you started exercising in the first place and remember the immense benefits exercise has for your body.

DE-STRESS DAY Saturday, May 17th, 2:00 - 5:00pm A rejuvenation package for body, mind and soul Do you need a few hours of relaxation and total pampering? There will be group meditation, yoga and hypnosis. Sign up for a favorite 20 minute session of hand massage & paraffin wax, massage, Reiki or health consultation with Karen. Healthy snacks and drawings throughout the afternoon. Members: $38.00 non-members $48.00 - Space is limited!! Sign up at the front desk.

HIP-HOP DANCE Fridays, Starting May 30th 6:00-6:45pm 4 weeks Learn how to hip hop, with this fun workout. $30 members, $38 non-members

DE-STRESS HOUR - Tue., June 10th 12:00 noon Learn about chanting and meditation. FREE - Bring a guest for FREE

PARENT / CHILD YOGA Saturday, June 7th & July 12th, 2-3pm This is for children ages 7-11 years old. Pam will lead a fun class of basic yoga moves. Children will also learn some relaxation techniques! Parents must attend with child (no charge for parents). $8 members, $10 non-members

PERSONAL TRAINER QUESION HOUR Wed., June 11th 5-6pm Bring any quesion you have about personal training to Karen Bourdeau! Free - bring a friend

RELAY FOR LIFE Saturday & Sunday, June 21st - 22nd Join Fitness Zone’s team in this fun overnight event. Relay for Life is the American Cancer Society's big event that offers a wide variety of programs along with walking with friends, family and community members. Sign up at our front desk to join our team!

BAYDAY - THE GREAT RACE Sunday, July 6th Race starts at 10:00am Come support The Fitness Zone team - Cindy Churchill (kayak), Cynthia LaBounty (bike) and Anita Lavoie (run)!

SUMMER HIKING TRIP Saturday, July 20th Let’s get out and enjoy Vermont in the summer! Join Pam for a day’s hike up Mount Mansfield. FREE, Sign up at the front desk.