DAC Weekend Wrap-Up

In preparation for the weekend, here's what we're reading:

Going on vacation? 3 Creative Ways to Stick to Your Fitness Routine - Self Magazine

Family balances life and nutrition - USAToday.com

Cutting calories without cutting flavor - Associated Content from Yahoo.com

The Best Workout Music for May 2011 - Shape Magazine

Beat the Summer Heat - DAC Fitness Blog
 
Have a happy and healthy weekend!

Beat the Summer Heat

Summer is just around the corner, which often means a calendar full of cookouts, family gatherings and outdoor sporting events. Warm temperatures and high humidity make it extremely important to take precautions while enjoying outdoor fun.

Before you head outside, brush up on last year's summer safety tips and don't miss our latest ways to beat the heat:

Wear loose-fitting, light-colored clothing. The body needs room to breathe and tight clothing can restrict your ability to cool down. Dark colors are a magnet for heat, so opt for lightly colored clothing, which deflects the harmful ultraviolet rays of the sun.

Be mindful of the foods you eat. While this is always important, it's imperative when you're spending a significant amount of time in the heat. Avoid foods high in sodium, which can cause water retention and bloating, and meals high in processed sugar and refined carbohydrates, which zap your energy. Stick to lean proteins and vegetables and fruits with a high water content, like squash, zucchini, tomatoes, berries and melon. Avoid alcoholic and caffeinated beverages, and opt for water or 100% fruit juice.

Schedule events accordingly. The sun's rays are strongest between 10 a.m. and 3 p.m., so try to plan your outings and events in the morning or late afternoon. If that's not an option, make sure to apply sunscreen, wear a hat and take plenty of breaks in the shade. If you prefer an outdoor workout, set aside time early in the morning or later in the evening to avoid additional heat-related strain on the body.

Know the warning signs. Young children and the elderly are most prone to heat-related illnesses, so it's important to know the signs and check on your friends, family and neighbors often. Symptoms of heat exhaustion include weakness, dizziness, headaches, nausea, muscle cramps, cold or clammy skin and fainting. If you suspect a heat-related illness, move the individual to a cool environment and seek medical attention immediately.

DAC Fitness Hosts Opening Events

DAC Fitness' first Memphis location, located at 426 S. Grove Park Road in the Laurelwood Shopping Center.

On Saturday, DAC Fitness celebrated the official opening of its recently renovated Laurelwood club with smoothie samples, inflatables for kids, membership discounts and free fitness classes. More than 100 people came by to kick-off the celebration, including the dozens who participated in the BODYPUMP™, Team Training and BODYFLOW™ classes.

Drake & Zeke from 98.1 stopped by to broadcast live throughout the morning.

BODYPUMP, an exclusive LES MILLS™program available at all DAC Fitness locations, is a 60-minute barbell class that challenges all muscle groups and strengthens a participant's entire body. The class offers a great selection of heart-pumping music and choreography, which changes every three months.

DAC Fitness trainers lead the crowd in the largest BODY PUMP class to date.

DAC Fitness offers a personalized, hands-on fitness training program called Team Training, which provides a member expert instruction and access to top-of-the-line equipment on an unlimited basis. During a Team Training session, participants work with a certified fitness coach on a targeted and personalized workout regimen in a small group environment.

Brooke demonstrates an exercise at one of several stations during the Team Training class.

Finally, DAC Fitness trainers led attendees through BODYFLOW, a LES MILLS program that combines Yoga, Pilates and Tai Chi that builds flexibility and strength.

Don't miss The Commercial Appeal's article on the club's official opening here. For more information or to start your free trial membership at DAC Fitness Laurelwood, visit daclife.com or call 901-767-8437.

Healthy Holiday Foods

As the year comes to a close, tempting treats seem to be everywhere you look. While the lure of the candy dish or box of holiday cookies can be overwhelming, the real temptation is overindulging during a holiday party or buffet.

If you're at the office holiday party or your family's annual holiday dinner, don't overlook these items when filling your plate:

• Turkey, Chicken or Seafood: Full of protein, these items are best when grilled, steamed or baked with minimal oils or fats. Avoid the dark meat and skin when eating turkey and chicken and pass on the butter for lobster, crab or shrimp.

• Baked Sweet Potatoes: Sweet potatoes are tasty and full of fiber and potassium, but don't be fooled by casseroles sweetened with marshmallows or honey. These potatoes are best without added sugar.

• Soup: Warm up your appetite with a bowl of vegetable soup or other non-cream based soup before you hit the buffet table. It will satisfy your appetite and prevent you from overeating.

• Green Beans: A holiday staple, green beans are commonly found buried within a casserole. Try something new this season and opt to enjoy them steamed or lightly sauteed in olive oil.

• Raw Vegetable/Fruit Platters: Enjoy all the raw vegetables and fruit you like - without the accompanying dip, of course.

Before you hit the dessert table, don't miss this must-read article from Women's Health Magazine on healthy dessert options.

Healthier Holidays: Prevent Overindulging

As we've discussed, the holidays are upon us again. If you missed our blog entry about staying active through the holidays, read it here.

If you overeat during the holidays, simply working out will not prevent you from packing on the pounds. Here are some pointers to help prevent you from overindulging:

• Eat before you hit the holiday bash. Snacking on something, like an ounce of mixed nuts, will help you curb your appetite so you don't overeat at the party.

• Try something new to eat. Save the calories for new and interesting foods, but limit your sample to one small portion.

• Savor the meal. It takes about 20 minutes for your stomach to alert your brain that it's full, so enjoy each and every bite. Stop when you sense you're full.

• Alternate drinks. Rotate that high-calorie beverage with a calorie-free sparkling water. Also, remember that most alcoholic beverages are packed with calories, especially cream drinks like eggnog. By drinking a glass of water after every cocktail, you will stay hydrated and avoid overdoing it.

• Stop when the party is over. Don't treat Thanksgiving through New Year's as one big binge. Instead, switch back into your normal diet and exercise routine between each holiday.

Incorporating even a few of these tips into your routine over the next few hectic weeks will help keep off those unwanted pounds.

Halloween Health & Safety Tips

In preparation for the upcoming holiday weekend, the Department of Health and Human Services and the Centers for Disease Control and Prevention (CDC) outlined these tips for a safe and healthy Halloween:

All Content and Images Courtesy of the CDC