TAKE A LOOK

INSIDE FHC Staff Spotlight It’s Re-Evaluation Time Spring Superfoods What is Nonalcoholic Fatty Liver Disease?

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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

May Calendar of Events & Initiatives

H.I.I.T. Tuesdays, McLean Community Centre 6 to 6:45 a.m. SuperSculpt Thursdays, McLean Community Centre 6 to 7 a.m.

Take The Pledge! healthykidsajax.ca

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Get Active for May

Submitted by: Robert Galbraith, Fitness & Health Centre Supervisor

May signifies to most of us that winter is behind us for at least the next 6 months. There are great things that happen in May and one I personally look forward to is spending time outside with my kids. It’s a great opportunity to get outside without having to put on multiple layers of clothing. It’s great to get my kids out in the yard, taking them on walks through the neighbourhood or even taking them on hikes.

Sometimes we forget how much time our kids end up sitting around when they should be active. One initiative the Town of Ajax has launched to get kids more active, is the Healthy Kids Community Challenge. This initiative is to get our kids outside, reduce screen time, reduce sugar sweetened drinks and increase how many fruits and vegetables they eat. Taking the pledge as a family can make a huge difference in both your child and yourself. Start small, by introducing one of these challenges at a time. Reducing sugar sweetened drinks is an easy one to implement. Have a look in your refrigerator, if you have fruit juice or pop, it’s time to make a change. Fruit juices are generally packed full of sugar. If your child needs a drink, encourage

them to drink water first. Alternatively, if they are very persistent in wanting fruit juice, water it down so the sugar levels are reduced. Another easy way to introduce more fruits and veggies into your child’s diet is by adding them to their breakfast, snack, lunch and dinner. When your child is eating breakfast, grab a handful of berries and add them to their cereal. Baby carrots and cucumbers for a snack are a fan favourite in my household. Include a sliced apple or banana with their sandwich for lunch. Choose vegetables your child enjoys eating and make it the largest portion on their dinner plate. Take the pledge today at healthykidsajax.ca

Recreation & Culture Facility Information

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May 2016

POUND™ Rockout. Workout. Mondays, McLean Community Centre 6:40 to 7 p.m. CycleFit EnduroRide Fridays, McLean Community Centre 6 to 7 a.m.

For program details, visit: ajax.ca/groupfitness

Fruity Friday is May 20!

This month’s fruit: Banana

Exercise of the Month

Calendar of Events & Initiatives

Get Active for May

It’s Re-Evaluation Time

Submitted by: Terri Patterson, Founder & CNO of 10 Weeks To Wow! Nutrition & Weight Loss Experts

Nonalcoholic Fatty Liver Disease

affects 90 million Americans.

NAFLD is the accumulation of fat

in the liver of people who drink

little or no alcohol.

NAFLD usually has no signs or

symptoms. When fat accumulates

in the liver it can cause

inflammation and scarring. This

more serious form of Nonalcoholic

Fatty Liver Disease is sometimes

called Nonalcoholic

Steatohepatitis. In some cases it

can cause liver failure.

FHC

Staff Spotlight

Jeanelle Arauz

Certified Personal Trainer (CSEP-CPT)

Currently enrolled in Kinesiology, Exercise Science at UOIT

Jeanelle aspires to become a Registered Massage Therapist (RMT) for professional sports teams and eventually own her own gym.

She currently has a second-degree black belt in karate and a green belt in Jiu Jitsu.

She has participated in tournaments in her karate association winning over 13 gold medals, 7 silver and 3 bronze.

She believes going to the gym and staying active is a great stress reliever!

Jeanelle wants to encourage everyone to live a healthy active lifestyle too!

Jeanelle.arauz@ajax.ca

Benefits: Increase lower body strength and flexibility with dumbbell deadlifts. Contraindications: Individuals with poor ankle mobility may start with an exercise ball as support on the wall for this exercise. Muscles Worked: Quadriceps, Hamstrings, Glutes, Erector spinae, Transverse abdominus Instructions:

1. Stand with feet shoulder width apart with dumbbells at your sides.

2. Slowly descend into a parallel squat position (keeping your abs tight) hold for 1 – 2 seconds

3. Return back to the starting position.

See staff for more details and assistance.

Exercise of the Month: Dumbbell Deadlifts

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What is Nonalcoholic Fatty Liver Disease?

Spring Superfoods

Submitted by: Linda Calla, Fitness & Health Centre Consultant Risk Factors A wide range of diseases and

conditions can increase your risk of

Nonalcoholic Fatty Liver Disease,

including:

Gastric bypass surgery

High cholesterol

High levels of triglycerides in

the blood

Metabolic syndrome

Obesity

Polycystic ovary syndrome

Sleep apnea

Type 2 diabetes

Underactive thyroid

(hypothyroidism)

Underactive pituitary gland

(hypopituitarism)

There is no standard treatment for

Nonalcoholic Fatty Liver Disease.

Doctors will try to treat some of the

risk factors such as obesity.

The only known treatment involves

cleaning the liver. This could mean

start the day with warm lemon

water or adding a great deal of

cruciferous vegetables to the diet

(broccoli, brussel sprouts, kale,

cabbage, and cauliflower). These

amazing vegetables will help to

naturally detoxify the liver.

Drinking a lot of water throughout

the day and limiting alcohol and

sugar consumption.

Having a fatty liver will make

weight loss a slow process.

Patience is very important when

trying to lose weight.

goal. For example, you might

want to set your goal to eat 3

servings of fresh fruit and 3

servings of fresh veggies

daily.

Is it Measurable? You can

track how often you are

getting those fruits and

veggies in. If your goal is

weight loss you would want

to weigh yourself and take

measurements. Is your goal

Attainable? For those trying

to lose weight, trying to lose

2 pounds a week, means

that you are consistently

creating a deficit of 7,000

calories each week! Is that

Realistic? Do you have the

time to organize your food

and workouts? Is your goal

Timely? Give yourself a

deadline. Sometimes a

significant date is what

makes your goal timely. Here

are a few tips that may help:

connect with your trainer and

set up your next personal

training session, schedule

your workouts in your

agenda, show up and give

100%. To keep yourself

accountable track your food.

Those that track their food

and workouts are always

more successful than those

who don’t. Good luck on the

next section of your journey!

Many of us made New

Year’s Resolutions. Some

have had great success,

some have struggled. May

is a great time to re-

evaluate. It takes 21

continuous days of following

a plan for it to become a

habit. Now is a great time to

set new goals! In setting

new goals your body will

have to make positive

changes to adapt to your

new goals. When setting

your new goals there are

some guidelines you may

want to consider: Is your

goal S.M.A.R.T.?

Is your goal Specific? Eating

healthy is not a specific

Kale

This leafy green veggie is loaded with

protein, omega fatty acids, and

antioxidants.

Blueberries

These berries are high in antioxidants and

have the essential nutrients to help our

bodies fight off disease.

Strawberries

Strawberries contain anthocyanins,

which help burn stored fat and also

boost short term memory.

Fava Beans

These little beans contain an amino

acid called dopamine. This chemical is

known to improve your mood!

Starting Position Mid-Position