Holly V
About Holly V
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Think About Your Lungs
Exercise without moving from the comfort of your lazy-boy recliner and improve your health. That’s the type of headline that makes you pick up the magazine at the grocery store checkout. You know it’s probably too good to be true, but you are still curious. Read on, I will show you this is indeed true. With the entire world struggling through a respiratory pandemic like most of us have never seen before, do you question the health of your lungs? You should. Ask yourself what, if anything, can I do to improve the health of my lungs? If the risk of developing lung cancer or other lung diseases due to smoking has not convinced you to become a non-smoker please consider it now. Quitting a smoking habit is the very best thing you can do for your over all health, during a respiratory disease pandemic or not. Until there is a vaccine available to us to lessen the chance of contracting the fast spreading Covid 19 disease we will all continue to be at risk. Having the healthiest lungs possible will not lessen your risk of contracting the disease but it will go a long way to helping you survive the ordeal if you do contract it.
“Use it or lose it” is a good mantra for this. Use your lungs, fully, as often as possible. While you are in that lazy-boy chair watching Netflix or scrolling through Facebook on your phone, bring some attention to your breathing and deepen it. Yep, that’s helpful. Breath in as deeply as possible for as long as possible. Feel the lungs expand into the rib-cage and into the chest muscles. Hold your breath for 4 or 5 seconds then breath out slowly, emptying your lungs as much as possible. Do this consciously several times before returning to a more normal breath rate. Another method of breathing that is beneficial is to be aware of breathing into the muscles of your back. Breathe deeply so as to make contact with the back of the chair. This uses more of the lungs and can help reduce the risk of pneumonia. Practising these breathing techniques while sitting in a chair or lying in bed can benefit the lungs.
Because yoga focuses on the use of breathe combined with movement it is beneficial as well. If you only do the first few moves in the “Sun Salutation” you will benefit your lungs. Stand tall, abs, glutes, quads lightly engaged, shoulders down and “heart open” which means shoulder blades lightly pulled together with the palms of the hands facing forward. Take a deep breath in as you reach both arms straight up overhead. Deeply exhale, slowly, as you bring your arms down and fold forward from the hips to come down towards the feet. Keep the knees slightly bent and the weight into the heels to protect your back. Use a deep inhale to slowly return to standing.
Paying attention to good posture, especially if you do a lot of sitting, will also benefit the lungs. Rounded posture with the chest collapsed inward creates a shallow breathing space. This restricts the amount of oxygen you bring in and can make you feel fatigued. It also causes neck, shoulder and back pain. Be aware of posture while sitting but also take frequent breaks to stand, lace your fingers together behind your back, breath in deeply, open the chest and pull the arms back and away from the body without leaning forward.
Running is a good lung exercise as it forces you to breath more heavily. If you prefer walking to running, do so at a pace that makes you breath deeply. Don’t stroll. Pick up the pace, even if it’s for a short time. An excellent way to do this is to work hard for a minute then decrease the intensity for about 30 seconds. Repeat this eight times if possible then take a longer break and repeat the intervals eight more times. Do this for the duration of your walk. If the impact of walking or running is hard on the joints, get on a bike. Pedal at a speed or resistance that causes the rate of breathing to increase. All of these cardiovascular type activities will give you a very lung, as well as heart healthy workout. You’ll reduce your risk of developing diabetes as an added bonus. Just for the health of it, think about your lungs.
How the Sale of the Port Elgin Gym Affects You
Hello all our enthusiastic gym members!
We want to thank all of you for the months and years you’ve been coming to the gym in Port Elgin and for giving us the opportunity to get to know you and to workout with so many of you. It is bittersweet for us to leave the gym behind after 23 years, but we know it is in very good hands and that you will enjoy the new owners, Sara and Jesse Topp.
For those of you who have returned to the gym after the temporary closure due to COVID-19, we want to thank you for following all the new protocols that are keeping the gym and its members safe. Things have gone quite smoothly because of your cooperation.
If you haven’t been back yet because you still have concerns over COVID-19, here are some of the new measures we’ve put in place:
- Masks mandatory in the entrance and change rooms (optional but recommended elsewhere).
- Limits to the number of people in classes, in the weight room and in locker rooms.
- Designated spots for all class participants for social distancing.
- Every person gets their own spray bottle and cloth to disinfect equipment before and after use.
- New mandatory waiver specifying behaviours and expectations for COVID-19.
- We invite you to call or drop in and see for yourself what’s being done to keep everybody safe.
How the sale of the Port Elgin gym affects you…
If you have a Weight Room membership for Fitness Corner in Port Elgin, then effective October 1st it will be transferred to Topp Performance. If you prefer to stay with Fitness Corner and move to the Southampton gym, please let us know by Sept 30th and we can transfer that membership for no additional fee.
If you have a Weight Room membership that is valid for both Port Elgin and Southampton you will still be able to use both gyms – you will effectively have 2 memberships for the remainder of your paid-up period. If you prefer, you can convert your weight room membership to include the weight room and classes in Southampton, instead of Port Elgin for no additional fee. Please let us know before Sept 30th.
If you have a Classes membership for Fitness Corner in Port Elgin, then effective October 1st it will be updated to include the classes in Southampton for no additional fee. All classes currently offered in Port Elgin will be moved to the Southampton studio.
If you have a Weight Room and/or Classes membership for Fitness Corner in Southampton, there is really no change for you as a result of the sale of the Port Elgin gym.
The new Class schedule is already posted on Wellness Living with new classes starting October 1st and others starting after Thanksgiving. Please continue to book classes online through Wellness Living or through the mobile Achieve app. This ensures that you get a spot in the class and that you get an email notification should class need to be cancelled for some reason.
We are also working on a “Virtual Membership” option for classes. This will include a library of videos that you can view and workout to either at home or in our studio using the new big screen TV we’ve installed. They can be used on “snow days” or whenever you can’t attend a scheduled class for any reason. This option will be included in all regular memberships for the Southampton gym for no additional fee or can be purchased separately for a fee much lower than a regular membership. The “Virtual Membership” videos will only be available through your Wellness Living account with us. We will have a wide variety of videos available and they will be updated regularly to keep it fresh. We will also have some equipment available for rent if you want to do the virtual classes from home. That way you can even try a Step class or a Spin or BUFF class right from home!
Thank you – keep safe, active and healthy!
Holly and Frank Vanderzwet
Exciting New Class Schedule at Fitness Corner in Southampton!
✅ More time slots, lots of variety, something for everyone!
✅ Class sizes are limited and pre-registration is required!
✅ Book your spot on Wellness Living with Fitness Corner!
[themify_button bgcolor=”orange” size=”large” link=”https://fitnesscorner.ca/group-fitness/”]SEE SCHEDULE[/themify_button]
Exciting News for Fitness Corner and Topp Performance!
Exciting news for Fitness Corner and Topp Performance!
Fitness Corner in Port Elgin has been purchased by Topp Performance. A deal has been struck between Holly and Frank Vanderzwet of Fitness Corner and Jesse and Sara Topp of Topp Performance which will see the Port Elgin gym and studio at 737 Elgin Street become the new home of Topp Performance, effective October 1, 2020.
This is a great deal for everyone, including owners and members of both businesses.
Jesse and Sara see the studio as an ideal place for them to run their Martial Arts programs which up to now have been conducted in the Maple Square Mall. The facility will also allow them to expand their Personal Training programs and weight training gym which they plan to run as a 24 hour operation.
Holly and Frank had been looking for a partner as a way of slowly easing out of the business, eventually towards retirement. Jesse and Sara were very open to discussion about some sort of working arrangement but quickly realized the facility suited their own plans, so they made an offer to purchase the gym and studio outright. Holly and Frank will continue operating Fitness Corner South in Southampton.
For gym members of Fitness Corner in Port Elgin….
Members will be able to continue using the gym under the new ownership for the remainder of their current paid-up membership. As part of the investment by Topp in the business, new equipment will also become available around or shortly after Oct 1. Members will also have the option to transfer their membership to the Southampton Fitness Corner gym. People who have dual memberships at both Port Elgin and Southampton will be able to continue using both gyms until the end of their current paid-up memberships.
For gym members of Topp Performance…
All services will continue to operate in our current facility as per normal until Oct 1st 2020. After October 1st our Topp Personal Training members will transition to the new facility throughout the month of October. Your trainer or coach will work with you to provide the best suited schedule at either location in this transitional period.
For fitness classes members of Fitness Corner in Port Elgin…
Classes currently offered in Port Elgin will no longer be available with Topp Performance but will now be provided at the Fitness Corner Southampton studio. Port Elgin members will be able to attend these and all other fitness classes offered in Southampton for the remainder of their current paid-up membership, for no additional fees. Virtual classes will also become available soon as part of their membership for no additional fee.
For people with “10-pass” prepaid packages for Fitness Corner…
These “10-pass” packages are normally good for either Port Elgin or Southampton. However, since attendance and number of passes remaining can’t be tracked by 2 separate businesses, individuals will need to decide which business they want to remain with – Fitness Corner or Topp Performance. All remaining passes will be honoured at that business until used or expired.
For Martial Arts members of Topp Performance…
Martial Arts classes will continue to operate at the current facility. Opening up to new members on September 1st, 2020. We will still train at the current training area and transition to the new facility throughout the month of October with hard opening date of November 1st 2020. After November 1st, 2020 all services will be offered at the new Topp facility located at 737 Elgin Street in Port Elgin.
Battle Cancer Through the Terry Fox Foundation
While on a road trip in June, from Port Elgin to Sioux Lookout where our newly graduated Doctor of Medicine daughter is spending her two year, family medicine residency, I travelled through Thunder Bay and the site of the Terry Fox Memorial. The site of the memorial is a beautiful lookout over Lake Superior just east of Thunder Bay. A few minutes after arriving there, it began to rain so we took a few quick pictures, briefly noted the site and jumped back in the car. I felt I had cheated Terry and the respect he deserves however, as he was a young man who had run, mostly alone, 42 kilometers every day for 143 days through rain, snow or baking heat to raise awareness and funds for cancer research. We returned the next day to give the memorial the time and respect it deserves.
Our stop here was very emotional for me. Having helped organize our local Terry Fox Run for the past 20 plus years (I don’t know exactly) I feel an attachment to Terry and his cause. At the age of 18 Terry had to undergo an amputation of his right leg 6 inches above his knee due to osteogenic sarcoma, or bone cancer. The night before the surgery his high school basketball coach brought him a running magazine that featured an article about a one legged runner who had completed the New York marathon. That article got Terry thinking and dreaming. While in and out of the hospital for his treatments following his surgery Terry noticed the pain and suffering of other cancer patients, many of them much younger than himself. He began to want to do something to help. Terry’s plan was to run across our vast country from coast to coast, ending in his home province of British Columbia, to raise money for cancer research that would help understand, treat, and one day hopefully cure the horrible disease called cancer. Terry hoped that as Canadians, “If we all give just one dollar that will be 22 million dollars towards cancer research”. Terry was competitive, determined, always up for a challenge and he said “when I decided to do it. I knew I was going to go all out. There was no in between. Somewhere the hurting must stop and I was determined to take myself to the limit for this cause”
Coquitlam B.C. But after 5,373 kilometers through small towns and big cities alike, Terry was forced to end his run on September 1st just outside of Thunder Bay Ontario. This year is the 40th anniversary of Terry’s run. Unfortunately there will be no community run, physical events in Terry’s memory held around the world this year. The world has had to take a break from many such large gatherings. But cancer has not taken a break. The Terry fox Foundation is not taking a break. You can still go for a run on Sept. 20th, or any day of your choice to honour Terry. You can still donate to the cause or collect funds from sponsors. There are no corporate sponsors. Of all the funds raised through the foundation 80% of it goes directly to research for all types of cancer. And the research is making a difference. Two years prior to Terry’s amputation the rate of survival of his cancer was only 15%. Today he would not have had an amputation.
When Terry was forced to end his run he said “it’s got to keep going without me”, and “anything is possible if you try”. Please consider going for a walk, run, or bike ride in honour of Terry and the many other millions of Canadians and their families who have fought with or are still fighting cancer. Visit the Terry Fox Foundation website, click on the 2020 Virtual Run, register and be part of the event! 40 years ago this determined young man set out to make a difference in his country. He sure did. Not only did he bring awareness to the fight against cancer he also showed there were no limits to what an amputee could do. He helped to change people’s attitude towards the disabled. He has become a national hero. Let’s go a few kilometers on Sept 20, 2020 and raise some funds to battle cancer through the Terry Fox Foundation.
Holiday Weekend Hours
Fitness Corner
Sat. Aug. 1st Hours: 7:00 a.m. to 7:00 p.m. – SAT. 9:15 A.M. SWEAT class is ON
Sun. Aug. 2nd Hours: 8 a.m. to 2:00 p.m.
Mon. Aug. 3rd CLOSED
Fitness Corner Southampton
Sat Aug. 1st Hours: 7:00 a.m. to 2:00 p.m. – 9:15 am BUFF is Cancelled
Sun. Aug 2nd Hours: 8:00 a.m. to 1:00 p.m. – 10:30 am YOGA on the LAWN is ON
Mon Aug 3rd CLOSED
Join Holly for Outdoor Yoga!
Sunday at 10:30 am on the lawn at Fitness Corner South!
🌞 Donations will be made to the Living Hope Food Basket in Port Elgin and the Saugeen Memorial Hospital.
🌞 Social distancing will be observed.
🌞 Everyone welcome!
We are allowed to open the gym!! 💥
To our wonderful members,
We are allowed to open the gym!! It’s been a long time coming but we are so grateful to finally be able to open our doors to help you manage your health and fitness!
As you no doubt already know there will be several policies and procedures that go along with the facilities being open during the ongoing pandemic. Here are some of the things to expect…
1. YOU WILL BE REQUIRED TO WEAR A NON-MEDICAL MASK TO ENTER
The Grey Bruce Public Health Unit requires everyone to wear a mask in the common areas of a gym where physical distancing is difficult. This means the front entrance, desk area as well as the locker rooms. We encourage you to wear it when travelling from place to place in the weight room while lifting weights. It is not a requirement if you are using the cardio equipment or attending a fitness class.
2. THE NUMBER OF MEMBERS IN THE FACILITY MAY BE LIMITED
This number will be based on our square footage but will also depend on where people are in the gym during their workouts. Every second piece of cardio equipment will be put out of service to allow for proper social distancing in this area.
We will allow weight room members to use the studio, when there are no classes running, for functional, circuit style workouts requiring smaller equipment. Please respect the area and use it safely. DO NOT THROW BALLS ETC. AT THE WALLS. The area has cameras to monitor safety. Memberships will be revoked if damage has been done.
3. WORKOUT TIME MAY BE LIMITED TO ONE HOUR PER MEMBER
Depending on usage and the number of people wanting to work out we may have to limit a workout to one hour. Please respect this policy as well as your fellow gym members. You may be politely asked to leave if you over say your workout time.
4. YOU MUST CLEAN YOUR OWN EQUIPMENT AFTER USE
A spray bottle of sanitizing product and a towel will be given to each person upon entry. Use this on each and every surface and piece of equipment you touch. Please hand in the spray bottle and the towel to the laundry bin at the front desk when you leave. Hand sanitizer will be available for you upon entry and exit from the facility.
5. WASHROOMS AND LOCKER ROOMS WILL BE OPEN
We recommend that you come dressed to workout but showers will be available. Only one urinal in the men’s room will be available and the shower area will be limited to one at a time. Please practice social distancing in these areas as well as the rest of the gym. Masks will be required here.
6. YOU MUST BOOK CLASS PARTICIPATION THROUGH OUR WELLNESS LIVING PROGRAM
Classes will be limited in size due to the social distancing rules. Please pre-book classes and be sure to cancel if you decide not to come
7. YOU MUST BRING YOUR OWN MAT TO YOGA
We will no longer provide mats, straps, blocks, blankets or bolsters for our yoga classes. Other equipment used in classes that is easily cleaned will still be available for use. Your instructor will put the required equipment out for you prior to class. You will be responsible for cleaning the equipment you used after class. The instructor will put it away.
8. PLEASE DO NOT ATTEND THE GYM IF YOU ARE UNWELL
If you experience fever, sneezing, coughing, runny nose or other flu like symptoms please do not come to the gym. Please continue to wash your hands as often as possible. We will provide hand sanitizer for use on the way in and out of the facility.
We are so pleased to once again welcome you to Fitness Corner and Fitness Corner South!
We are opening Fitness Corner in Port Elgin on Friday July 17th from 6:30 a.m. to 9:00 p.m.
Going forward our hours of operation for the Port Elgin facility will be
Monday to Friday 6:30 a.m. to 10:00 p.m.
Saturday 7:00 a.m. to 9:00 p.m.
Sunday 8:00 a.m. to 8:00 p.m.
Fitness Corner South will open On Monday July 20th from 6:00 a.m. to 6:00 p.m.
Hours there will be
Monday to Friday 6:00 a.m. to 6:00 p.m.
Saturday and Sunday 7:00 a.m to 2:00 p.m.
ALL Memberships will be re-activated starting on Monday July 20th
WELCOME BACK! We are pleased to once again open our doors for your health and wellness. Wash your hands, don’t touch your face, keep calm and carry on!
Namaste
Holly and Frank Vanderzwet
Join Holly for Outdoor Dance!
Fridays at 8:30 am in the parking lot at Fitness Corner South!
🔹 Donations will be made to the Living Hope Food Basket in Port Elgin and the Saugeen Memorial Hospital.
🔹 Social distancing will be observed.
🔹 Everyone welcome!
Outdoor Wednesday Morning Step!
Join Jennifer for Outdoor Wednesday Morning Step! 9:15 am in the parking lot at Fitness Corner South!
🌟 Steps will be provided
🌟 Donations will be made to the Living Hope Food Basket in Port Elgin and the Saugeen Memorial Hospital.
🌟 Social distancing will be observed.
🌟 Starts Wednesday, July 15.
🌟 Everyone welcome!
Sunday Morning Yoga!
Join Holly for Sunday Morning Yoga! 10:30 am on the front lawn at Fitness Corner South!
🙏🏾 Bring your own mat.
🙏🏾 Donations will be made to the Living Hope Food Basket in Port Elgin and the Saugeen Memorial Hospital.
🙏🏾 Social distancing will be observed.
🙏🏾 Starts Sunday, July 5.
Everyone welcome, namaste.
Stay in the Game by Renting Our Fitnesss Equipment!
To all our valued clients, we hope that everyone is keeping healthy and continuing to practice safe distancing. We understand some of you may be getting anxious about how long this situation may last. It has greatly disrupted normal routines for everyone, including our fitness routines. We feel your anxiety as well and we want to help.
In order to help keep you “in the game” we are now offering some of our equipment up for rent to use at home.
This includes smaller items such as dumbbells, bands and mats. It also includes some slightly larger items, such as benches, steps, balls and even bikes. To see a complete list of items and pricing, you can go to https://fitnesscorner.ca/memberships/ to get to the Store, or to the Wellness Living Achieve app and go into the Store there. Once in the Store select Equipment Rental. Since we have limited quantities, before ordering anything online, please check with us for availability by emailing info@fitnesscorner.ca. You will also need to have an account at Fitness Corner with an up to date email address and billing information. You can also email us to help you set that up. Once we confirm availability, we will email you instructions on how to pick up and pay.
As many of you know, to help keep people moving, we have been offering daily workout videos on the Fitness Corner Facebook page and website. We have just set up a schedule for these workouts which include HIIT, Total Toning, Cardio Dance, Pilates/Yoga and beginning next week Step with Jennifer Cooper. We do have Steps available for rent as well as light weights, bands and mats for the other workouts.
We hope this helps getting through these difficult times.
Holly & Frank Vanderzwet
Facebook Live Weekly Class Schedule
Tuesday, April 14 at 10:30 am – Total Toning/Muscle Class
Wednesday, April 15 at 10:30 am – Cardio Class (Aerobics, Cardio Dance)
Thursday, April 16 at 10:30 am – no class today
Friday, April 17 at 10:30 am – Pilates
Saturday, April 18 at 10:30 am – Muscle/Cardio Circuits Class
Sunday, April 19 at 10:30 am – Yoga
Have a weight, band, mat, chair, waterbottle and energy close by. 🙂
Follow us on Facebook to be notified when it starts!
Want to work out now?
See all the VIDEOS.
Barre Class
Join Holly for a 30 minute Barre Class. You need ballet shoes, socks or barefeet and a chair.
Socks Class
Join Holly for a fun “Socks” Class! Try to find (but not necessary), old socks that fit over your shoes, a weight, a mat, and a chair.
More Muscle in the Living Room
Join Holly for More Muscle in the Living Room – Sunday, March 30 at 10:30 am on Facebook Live.
Like our Facebook Page to be notified when it starts!
Want to work out now?
See all the VIDEOS.
Driveway Workout #2
A shiny black bear joined us today! He was across the street, then moved on up the hill. Check him out at about the 23 minute mark!
Coronavirus (COVID-19) Update
After careful consideration of the quickly changing circumstances around Coronavirus (COVID-19), Fitness Corner has chosen to suspend fitness classes and gym operations effective at midnight, Monday March 16th for a period of 1 week. This suspension will be in effect at both the Port Elgin and Southampton facilities.
At Fitness Corner our number one priority is the safety, health and well-being of our clients, staff and community. As tough a decision as this has been, we feel it is the right thing to do under the current circumstance. We sincerely apologize to you, our clients for this inconvenience.
As always, we truly appreciate the support which we receive from you and thank you for that. We will continue to evaluate the situation and keep you posted on a possible re-opening date. In the interim all paid-up memberships will be placed on hold. We will look forward to welcoming you back as things permit.
Holly & Frank Vanderzwet
Fitness Corner Inc.
Fitness Corner South is Closing at 2 pm Today!
Due to the weather Fitness Corner South is closing at 2 pm today! Fitness Corner is still open.
Stay safe guys!
Both Gyms are Open!
Fitness Corner and Fitness Corner South are both OPEN today for anyone who can safely get there!
9:15 Cardio Dance in the Fitness Corner Studio is happening but the 9:30 yoga in the Fitness Corner South Studio is canceled.
Stay safe everyone!
Snow Day
Fitness Corner South is closing at 12:00 pm today (5:30 pm Strictly Cycle is Cancelled)!
Fitness Corner will remain open for anyone who can safely get there.
Stay safe everyone!
Regular Exercise Can Reduce Health Issues
What are you doing to improve or maintain your health? Many diseases are quite preventable, are you doing anything to reduce your risk of developing some common diseases? Do you smoke? Please quit. Are you inactive? Please move. Do you consume more than two (women) or three (men) alcoholic drinks per day? Please cut down. Do you lift weights? Get started, especially if you are female and over 18 years of age. Do you walk, run, cycle, ski, swim, dance or do anything to get your heart and breathing rates up for a total of 20-30 minutes at least three times each week? Please do it.
So many symptoms of several health issues can be reduced or even prevented by exercising regularly and eating properly. Adult onset diabetes is one of the diseases that can be eliminated by following a healthy eating plan and a moderate exercise plan on a regular basis. Heart disease is another. So are some mental health issues and even some cancer risks can be greatly reduced through exercise and healthy eating habits. Even arthritis pain can be managed with some activity. Aside from disease prevention, eating well and exercising regularly will improve your mobility, flexibility, strength, balance and stamina. Your mood may improve, so will your sleep. In short, your quality of life will improve.
Where to start? I suggest moving. Even if you are a smoker, your health will improve through adding activity to your week. An active smoker is healthier than an inactive smoker. The more active you become the greater the chance you will want to give up the cigarettes next. How do you move? Choose an activity that you like and commit to it. Walking briskly is always a good place to start. You don’t need special equipment and it’s usually easy to do. Don’t stroll. Get your heart rate up a little. Too nasty outside for walking? Join a facility that has treadmills, buzz through Wal-Mart or go up and down stairs, wherever you can find some. Cycling and swimming are also excellent, especially for anyone who suffers from arthritis. These are non weight bearing activities that are excellent for heart health. Can’t do it outside? Find an indoor facility. Don’t want to exercise alone? Join a group activity like basketball, pickleball or fitness classes. Group activity adds the element of socialization which is also excellent for your mental health.
I mentioned weight lifting. This is an excellent exercise method for women, as well as men, to manage bone health. Young women, as well as those who are older and are pre or post menopause, who do strength training with weights will build their bone density, therefore reducing their risk of osteoporosis later in life. Before the age of 18, body weight exercises or exercise using light weights is best. After 18, heavier weights can be introduced. Anyone of any age should progress slowly and gradually when lifting weights. Care should also be taken to do it correctly in order to prevent injury. The added stress placed on bone through weight lifting will cause the body to lay down excess calcium, therefore improving the density of the bone. This means less risk of fractures, in the young or old. Strength gains can be made at any age. Older men and women both have become stronger, and therefore more independent by exercising with weights. If you are an older adult that seeks to maintain your independence, and wants to live in your own home as long as possible, I suggest you get moving. Your balance will benefit, therefore your risk of falling will be reduced. That alone will help keep you living independently. There is much you can do to improve or maintain good health. Make the move and start today!
Winter is the Time to Get Fit for Golf
Winter is the time to begin to get fit for golf. That’s right, especially if you are spending the winter here and counting the days until the course opens once again. Getting into the routine of a golf exercise program over the winter will keep your strength for the sport, improve your skills and have you enjoying the game at the very first game of the next season. Winter may not seem as long for you either.
Maintaining and improving strength and flexibility throughout your “core” will be the best thing you can do for your golf swing. The power for the swing comes from the core muscles. Any exercise that is rotational through the spine will be beneficial. It is important to engage the abdominal muscles while performing any rotational exercise however, to ensure that the lower back is protected. A simple ab, core strengthening exercise that can be used as a warm -up is to stand with the feet shoulder width apart, knees relaxed while holding a golf club or broomstick in front of you at shoulder height. Pull the abdominal muscles in as though you were getting ready to accept a light punch to the stomach. Do not allow the knees to move as you twist the upper body slowly from side to side. Gradually increase the range of motion of the twist. This will improve flexibility as well as strength. To take that exercise to a level higher, do it from a seated position on the floor or on a bench with the feet elevated and holding a weight. Lean back slightly, concentrating on keeping the abs engaged, and perform the twist. If there is lower back discomfort while doing this, do not lean back. Focus on as much rotation as comfortably possible. Make the waistline do the work, not the arms. Keep the shoulders relaxed. Use a weight that is challenging but not extreme. 10 to 12 repetitions is good.
Using a pulley machine in the gym for torso rotations is great for golf training as well. If possible have the pulley handle at about chest height. Keep the shoulders down, upper back muscles engaged and allow the knees to move as you pull the cable out and across the body. 10-12 repetitions is good for this as well. This can also be done with the handle coming form the bottom of the pulley machine. Pull the handle up and across the body with rotation, allowing the knees to move as they would in the golf swing. Be sure to keep the shoulders down. Begin with light weight and increase over time. Pay close attention to good form.
Both external and internal hip rotation exercises will also benefit your golf swing. One internal rotation exercise for the hips is to stand with feet shoulder width apart using a broom or golf club in front of you for balance. Lift one leg, flexing at the hip and knee. While keeping the upper body centered and stable, rotate the leg across the body as far as possible. Perform 15 repetitions fairly quickly but paying attention to good form. Do not allow the upper body to move. Repeat on the other leg. To target the external hip rotators, lie on you back with your legs lifted, knees bent at 90 degrees. Put your two fists side by side between the knees. Press your knees into your fists as you press the feet as far apart as possible. You will feel this one in the outer hip (medial gluts) area.
Both Yoga and Pilates classes will be very beneficial to the golfer as they incorporate many balance, flexibility and strength moves. You can also hire a personal trainer to design a golf specific training program. Keep fit for golf this winter and improve your game in the spring.
Holly Vanderzwet, B.P.E.
Reindeer Romp 2019
15th Annual Reindeer Romp
Fitness Corner • 737 Elgin St., Port Elgin
Cost is $15 (adults), $10 (students) and $25 (family rate). ALL proceeds will go to Bruce Shoreline, the local branch of the Grey Bruce Mental Health Association (tax receipts available).
Distances: walk, jog, or run 2k, 5k, 10k.
Everyone is welcome! No talent required! Wear your best reindeer outfit… or just come dressed in your favourite seasonal colours!
Water Bottle Winners!
Congratulations to the lucky winners of our water bottle giveaway!
Barb Wrightson, Melissa McKague, Donna Kraemer, Karen MacDonald, Lee Anne Johnston, Jessica Ferencsik, Paul Dawson, Lily Pinarello, Vanessa Krispine, Cathy Wiles, Carol Norris, Anne Marie Harding, Cathy Walter, Frances Barrick, Joan Vaughan, Brian MacKay, Tracy Oksanen, Kim Smith-Hull, Heather Wallace, and Solveig Ribey.
Come on in to Fitness Corner or Fitness Corner South to pick up your shiny new water bottle!
Christmas Lunch – 2019
You’re invited to a Christmas Lunch
Wed., Dec. 18, 12:30 pm at the Walker House in Southampton.
Please bring a non-perishable item for the Food Bank. Please sign up at the front desk.
Good eats, fun and prizes!
Wine and Cheese 2019
Member Appreciation Wine and Cheese
Thurs., Dec. 19 · 7:00 pm at Fitness Corner South
Please sign up at the front desk.
Jingle, jingle, mix and mingle!
IT’S GIVEAWAY TIME!
Fitness Corner is no longer selling water in plastic bottles. Instead, we are selling 500 ml re-useable aluminum bottles branded with the Fitness Corner logo.
To celebrate this we are giving away 20 of the aluminum branded bottles!
REFILLS, NOT LANDFILLS!
Winners will be drawn on Nov. 29, 2019. Prizes must be picked up at Fitness Corner.
HIIT is a Great Way to Get Fit!
I returned to McMaster University this Fall to join fellow graduates of the Phys Ed/Kinesiology program in a reunion of 50 years of Kin at Mac. It was great to tour the campus, see the buildings that have remained the same and visit the ones that are new. It was nice to reminisce about my time as a young student at a university that is continuing to make a name for itself in Canada as well as other parts of the world. Many programs at Mac are becoming well know for their research and development and the Kinesiology program is one of them. We toured several new labs where graduate students are involved in many different studies of exercise and it’s various effects on the body. Being in the fitness business, and writing this column, I have researched these topics often. I was surprised to learn however that McMaster Kin students are researching the effects of “HIIT” programs on cardiac rehabilitation patients.
“HIIT” or high intensity interval training is not my first choice of program for someone who has suffered a heart attack. The words “high intensity” scare me just as much as they do my post cardiac event client. Exercise is certainly recommended for people in this category but moderate intensity is the norm. When I looked into this, and other studies like it, I found that HIIT certainly was beneficial, after a short period of moderate intensity exercise on a regular basis. Although I wasn’t able to access much of the McMaster studies I did find information from a study done at the Mayo clinic. This study involved 120 cardiac rehabilitation patients who were of similar size, shape, age and had other similar illnesses and medications. They all participated in moderate intensity continuous exercise for just one week. After that initial short week, 90 participants chose to switch to HIIT and 30 continued with the moderate intensity activity. Both groups exercised three times a week for 12 weeks. All were supervised and monitored.
Those who chose the HIIT sessions did one minute of high intensity exercise, at a level that made speaking difficult, followed by 3-5 minutes of low level activity such as walking at a casual speed. This alternating level activity was repeated between four and eight times. The group who chose moderate level activity performed 30 continuous minutes of walking or cycling at a pace that was somewhat challenging but sustainable. McMaster studies found that people preferred the HIIT due to the fact that the intense work was shorter. The Mayo clinic study found that after 12 weeks, the HIIT participants had lost 4 more pounds of body fat, gained 1.5 pounds of lean muscle tissue and trimmed one inch more off the waistline, on average, when compared to the moderate intensity group.
The amount of body fat and where it is situated on the body affects one’s risk of heart disease. Excess body fat, especially around the mid-section increases the risk. Those in the HIIT group therefore reaped more benefits since they lost more body fat from that area and increased their muscle mass. The study concluded that HIIT was an effective and beneficial form of exercise for heart attack patients enrolled in early outpatient cardiac rehabilitation. The McMaster study also concluded HIIT to be beneficial and found patients preferred it as it took less time out of their schedules. HIIT is a great way to get fit, cardiac rehab or not!
Thanksgiving Weekend Class Schedule 2019
Both gyms are closed on Thanksgiving Monday.
Yoga Sunday morning in the south studio is cancelled.
Have a great Thanksgiving!
Thank You – Terry Fox Run 2019
A HUGE Thank You to EVERYONE who participated, volunteered or sponsored others at the 39th Terry Fox Run!
Over $23,000 was raised for the Terry Fox Foundation and cancer research.
Set-Up: Bob Love, Tia Jesso, Michele and Bob Hunter, Frank Vanderzwet
The Entertainment: “Rough Idea” Wayne Marks, John Brush, Sandy Nelson, Bill Harper, Eric Przybylowski
Registration Team: Becky and Coraline Lutz, Marjorie Kujbida, Ave Quade, Liam and Nicole Walker, Kathy Reese
Accounting: Tony and Karen Alberts
Course Marshalls and Water Stations: Flo O’Neill, Bob Love, Frank Vanderzwet, Lee and Laurie Johnston, Liza Buck, John Prinsen
MC: Geordie Farrell
Terry’s Team Member: Jennifer O’Reilly
Media: Matthew at Saugeen Shores Hub, Sandy at The Saugeen Times
Tents: Faye and Neil Menage, Karen Armstrong
Get Fit with HIIT
Get fit through quick paced skills and drills guaranteed to make you sweat!
Tues. 5:30 – 6:15 pm in the Fitness Corner Studio
Begins Sept. 24 • 10 weeks • Pre-Registration required
FREE for Fitness Class Members, $45 for Weight Room Members, $90 for non-members (+HST)
Taught by Holly Vanderzwet