NOVEMBER/DECEMBER 2014

302-766-7819WWW.HACHEALTHCLUB.COM

GET INSPIRED:

PEDRO TOALAWORKS TO DEFY THE ODDS

After a freak accident 8 years ago, Pedro Toala has paraplegia but is

determined to walk again, and he's made significant progress!FULL STORY PAGE 17

Q & A WITH TO-BE HALL-OF-FAMER

CLYDE LOUTH

LOOK INSIDE:

HOLIDAY DIET TIPSWhat to do with all the Thanksgiving leftovers!

RECIPES AND MORE!

Enhance a guide to overall health and fitness by hockessin athletic club

When you join by November 30, 2014,

you'll get the chance to earn

$100 CLUB BUCKS in your first 8 weeks!

See Page 3 for Details.

All the support a young athlete needs.All in one place.

The Center for Sports Medicine at Nemours/Alfred I. duPont Hospital for ChildrenWhen athletes get hurt, it keeps them from performing their best. Here at the region’s largest sports medicine facility, your child is backed by an entire team of experts: sports medicine physicians, orthopedic surgeons, physical therapists and athletic trainers. We’ll customize the best treatment plan for injuries, from sprains and strains to ACL and meniscal tears to concussions. Using scientifically proven methods and a 1-to-1 physical therapist/patient ratio, we help your athlete get stronger and smarter about ways to prevent injuries in the future. Rounding out our performance training, sports nutrition counseling is available. It’s how Nemours is helping more kids reach their personal best. Your child. Our promise.

Learn more and register for a sports performance program online at Nemours.org/sportsmedicine.

By Wendy Novick, PT, DPT Physical TherapistThe Center for Sports MedicineNemours/Alfred I. duPont Hospital for Children

Concussion incidence: Each year, 175,000 children and adolescents are treated in the Emergency Room for sport and recreation related concussions. It is estimated that 1 in 10 high school student-athletes will experience a concussion, and this number is higher for those participating in contact sports.

Shift in care:Concussion changes the way a person thinks, acts, sees and functions. In the past, there was a significant reliance on symptom reporting. Today, the emphasis has shifted to more objective information gathered prior to a concussion. Determining pre-injury baseline function allows for comparison to post concussion scores, providing a more objective assessment of how the child is functioning.

Comprehensive Baseline Screening Tests:Experts from The Center for Sports Medicine at Nemours/Alfred I. duPont Hospital for Children have developed a comprehensive screening program that provides the necessary baseline information at minimum time and cost for the participant and family. Each participant moves through each unique testing stations and ALL testing is completed in less than one hour. Results of the comprehensive screen will be mailed to each family and willbe maintained at duPont Hospital for Children.

This recommended pre-injury, comprehensive testing includes:

• ImPACT®: Immediate Post-Concussion Assessment and Cognitive Testing is a computerized neuro-psychological tool that measures cognitive functioning (the ability to concentrate, remember and process information)

• BESS (Balance Error Scoring System): assesses balance on a firm surface and foam surface with the eyes closed.

• NeuroCom Sensory Organization Test (SOT): provides an objective assessment of balance and stability. It is the Gold standard forobjectively assessing balance for ages 3 to 79.

• King Devick Test: evaluates eye movements andtracking during reading.

Audience: All participants must be 12-18 years old at time of testing. Test results are valid for 2 years.

Cost: $50.00, paid by cash, check or credit card the day of testing. Insurance cannot be billed for this service. You may submit for flexible spending, however authorization is dependent on your plan/policy.

Dates: Please see our website for testing dates: www.nemours.org/sportsmedicine.

Appointments: Available on select Saturdays from 8:30am-3:30pm.

New Comprehensive Concussion Screening at Nemours Center for Sports Medicine

To schedule, please call the Center for Sports Medicine at Nemours/Alfred I.

duPont Hospital for Children at

302-298-7200. For further questions, email:

sportsperformance@nemours.org.

2

Join by November 30, 2014

and each adult on your membership will

get the chance to earn $100 Club Bucks in your first 8 weeks!

Contact 302-766-7819

to join today!Offer is valid on new memberships only. Applies to

annual, six-month, and month-to-month agreements.Offer expires 11/30/14. Other restrictions may apply.

Don't Get Frustrated.

Get Results!

3

In this edition of EnhanceISR at HAC FAQ's | PAGE 6

Will you be Eating 4,500 Calories this Thanksgiving | PAGE 8

10 Holiday Diet Tips | PAGE 13

MYZONE Holiday Huff and Puff | PAGE 21

Weight Room Walk Through | PAGE 23

Nouveau Glow | PAGE 25

Member Spotlight: Miss Hockessin | PAGE 26

Benefits of Cross Training | PAGE 28

Nutrition and Fitness Tips for Kids | PAGE 29

Local Spotlight: Fall Activities | PAGE 31

6 Foods that Cause You to BLOAT | PAGE 32

featured articlesSuzanne Lehnard Shares her Weight-loss Journey HAC Member Suzanne Lehnard lost 40 pounds with Personal Trainer Jen Besten and in joining HAC's 5k Club. Suzanne learns to celebrate her successes along the way to reach her ultimate fitness goals. | PAGE 5

Leftovers for Days: What to do with all that Turkey!Don't let your Turkey Day leftovers go to waste. Get ready to turn your holiday feast leftovers into a variety of flavorful meals. | PAGE 7

Q and A with Cylde Louth: To-be-Hall-of-Famer HAC Member, Clyde Louth will be honored later this month as he will be inducted into the University of Delaware Hall of Fame. | PAGE 11

Everything You Want and Need with HAC | PAGE 15

Get Inspired: Pedro Toala works to Defy the OddsAfter a freak accident 8 years ago, Pedro Toala has paraplegia but is determined to walk again. With the help of his Personal Trainer, Kristi Smith-Willis, he's made significant progress! | PAGE 17

Enhance Magazine, November 2014 Editor-in-Chief: Lisa Maguire Senior Graphic Artist: Caitlin Hess Hockessin Athletic Club Article Photographer: Brad Hoy Have a story you'd like to share? Questions or Comments? Contact lmaguire@hachealthclub.com

The all NEW, tried and true weight loss program that HAC

designed with you in mind.

An 8 week program that incorporates both diet and exercise. Participants are provided with over 100 HAC approved recipes and meal plan samples, an exercise library and workouts, and a fitness and nutrition journal that will help you track your progress.

Weekly meetings will be held by a facilitator to encourage accountability throughout the course of the program. We hold informational meetings two weeks prior to the start of each round.

Contact Rachael Ling at rling@hachealthclub.com for more information or to sign up!

4

When Jen asked me if I would be interested in being in Enhance Magazine as a success story, I felt my eyes tearing with happiness…quickly followed by a wave of fear. I immediately emailed her back in a grateful sort of panic. “I would be honored to do it, BUT maybe we could wait a few months until I lost more weight?” See, I’m a little over half way to my goal. I have lost almost 40 pounds, but I want people to see me where I will be, not necessarily where I am now. She responded immediately. “Stop worrying about the weight you want to lose and celebrate what you have already accomplished!” Her response is exactly why I love working with Jen and HAC in general. The attitude of, “When I lose (fill in random number) pounds, then I will do (fill in haircut, clothes, ect)” blocked my success in the past. In hindsight, it seems that every time I had an event or external reason to lose weight, the more I struggled. I did not learn to celebrate my successes along the way to my ultimate goals until I joined the 5k Club and met Jen.

I had been a member of HAC for a couple years, but never really exercised very much. Then I decided to join the 5k Club. I have always wanted to be a runner. I have “dabbled” in running over the years, but never got very far. I always ended up getting hurt or burned out. My coaches helped me learn that sometimes less is more. I had an all or nothing kind of personality when it came to …well, almost everything…but especially running. Jen taught me to celebrate what I did accomplish, and that recovery is as important as training. She

also made me feel incredibly comfortable when first joining. The 5K Club is such a supportive environment because of the group of members and the coaches. Although it is open to new runners and walkers, when I joined last year, I just happened to be the only truly new runner (not something that happens often). I started out running 90 seconds and walking 2 minutes…and that 90 seconds was HARD! But no one made me feel inferior and Jen even ran (incredibly slowly) with me my first few runs. The first time I ran just one lap around the path, the group cheered me on like I had just finished the Boston Marathon. On July 4, 2013 I ran a 5K with the club. On May 11, 2014 I ran the Delaware Half Marathon (and I am proud to say that even though it is ok to walk some, I did not walk one.single.step). Before the race, Jen and I consulted on a training plan that was manageable for my busy lifestyle.

I just started training to run the Rehoboth full marathon in December. Yep, that’s 26.2 miles! The best part about it is I know I can do it. I have found the confidence through Jen’s guidance and my own dedication. When I started this journey, I also made the major life decision to change careers. I left a career that was no longer fulfilling to me and made moves to become a teacher at Hockessin Montessori School. Before I could leave my old job, I needed to go through teacher training while continuing to work. I literally had two days off a month for many months. I am also married to an extremely

Suzanne Lehnard

HAC Personal Trainer Jen Beston (left) with client Suzanne Lehnard (right).

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ISR at HAC FAQs

6

supportive husband and have two amazing children, who keep me busy. Although I did not make every run session that I wanted to, I still made it a priority. With my husband and family’s help, I found a way to fit running into my schedule. It seemed as though something clicked inside me. I really could do this!

When I was 38 yrs. old, I set a goal of running a full marathon by the time I was 40. I have missed that goal by a couple years, but I am completely okay with that today. Honestly, I still have my moments of self-doubt, which I may always have but they have gotten farther and fewer between. The encouragement I have received from the trainers at HAC have made all the difference. Summer has opened my schedule a bit so when I have the opportunity, I attend Intense Interval Training on Fridays and Kettlebells on Saturday. These workouts are awesome and add greatly to my fitness. I have also added some biking and swimming into my routine (hmmmm….Triathlon next year?!?). Sometimes, when I still feel the old thinking creep back in, I remember the motivating words I have heard from my coaches and many HAC trainers. Plus I remind myself that the reality is I ran 13.1 miles without stopping. Period. The time it took me does not matter. The numbers on the scale do not matter. The size of my clothes do not matter. What matters is I worked my hardest and met my goal of running a half marathon. Now, on to the next goal and embracing every moment on the way!

Q: Do I have to be a member at HAC for my child to obtain ISR Self-Rescue skills?

A: No! We want the whole community to have access to Infant Swimming Resource and offer the

program to members & non-members alike with no cost difference.

Q: I hear you say your priority is survival skills. Will my child learn to actually swim?

A: Yes. At ISR, we believe that part of survival for a child who can walk is swimming. Children learn

the swim-float-swim sequence so that they could get themselves to safety. The difference in our program is that they will learn swimming AND survival skills and how to be an aquatic problem solver.

d.wittenbach@infantswim.com302-239-6688 x 142

www.infantswim.com

Q: Why does it take 4-6 weeks for my child to learn this?

A: The 4-6 weeks is an estimate that is based on the average time in which it takes most children to learn these survival skills. Every child is unique and ISR’s Self-Rescue program is specifically

designed based on your child’s individual strengths and needs. It is important to realize that this is an average which means that some children will actually finish more quickly while others will need more practice. ISR is dedicated to safety and, therefore, we want to provide your child with the time and best opportunity to become proficient in their ISR Self-Rescue skills.

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Asian Turkey-Noodle SoupIngredients: Bones of a leftover turkey1 sliced medium onion¼ cup chopped fresh ginger6 smashed garlic cloves½ teaspoon red-pepper flakes1 Napa cabbage, thinly sliced (about 6 cups)4 ounces Asian rice noodles2 tablespoons rice vinegar1 tablespoon soy sauce Coarse salt Cilantro sprigs, for garnish (optional) Lime wedges, for garnish (optional)

Directions:1. Break up turkey bones; place in a large pot with onion, ginger, garlic, and red-pepper flakes. Add enough water to cover (10 to 12 cups); bring to a boil. Reduce heat to medium-low; simmer, partially covered, 30 minutes.2. Discard large solids; strain broth through a fine-mesh sieve into a large saucepan (you should have 8 to 10 cups). Return to a boil. Add sliced cabbage to broth along with rice noodles, vinegar, and soy sauce.3. Simmer until noodles are just tender, 2 to 3 minutes. Season with coarse salt. Serve garnished with cilantro sprigs and lime wedges, if desired. Recipe from: www.marthastewart.com

Turkey and Blue Cheese Salad

Ingredients:⅓ cup light ranch dressing1 tablespoon 1% low-fat milk1 teaspoon bottled minced garlic½ teaspoon dried dill¼ teaspoon salt1 cup chopped plum tomato½ cup chopped celery½ cup chopped green onion4 ounces roasted turkey, cut into thin strips2 ounces crumbled blue cheese1 (8-ounce) bag preshredded lettuce 1 (15 1/2-ounce) can chickpeas (garbanzo beans), rinsed and drained1 Anaheim chile, sliced into thin rounds

Directions:1. Combine first 5 ingredients in a small bowl;

set aside.2. Combine tomato, celery, and remaining ingredients in a large bowl; pour dressing over salad. Toss gently to coat.

Recipe from: www.myrecipes.com

Every year for Thanksgiving, millions of hosts buy too large a turkey, and have mounds of meat leftover. What can you do with it? Not let it spoil, that's for sure! Here are a few ideas that will help turn your Thanksgiving leftovers into a variety of flavorful meals.

Leftovers for Days:

Thanksgiving dinner!

Turkey & Blue cheese salad

asian turkey

noodle soup

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Easy bbq turkey pizza

Southwestern turkey soup

What to do with all that Turkey!

Southwestern Turkey SoupIngredients:1½ cups shredded cooked turkey4 cups vegetable broth1 (28 ounce) can whole peeled tomatoes1 (4 ounce) can chopped green chile peppers2 roma (plum) tomatoes, chopped1 onion, chopped2 cloves garlic, crushed1 tablespoon lime juice½ teaspoon cayenne pepper½ teaspoon ground cumin salt and pepper to taste1 avocado - peeled, pitted and diced½ teaspoon dried cilantro1 cup shredded Monterey Jack cheese

Directions:1. In a large pot over medium heat, combine turkey, broth, canned tomatoes, green chiles, fresh tomatoes, onion, garlic, and lime juice. Season with cayenne, cumin, salt, and pepper. Bring to a boil, then reduce heat, and simmer 15 to 20 minutes.2. Stir in avocado and cilantro, and simmer 15 to 20 minutes, until slightly thickened. Spoon into serving bowls, and top with shredded cheese. Recipe from: www.allrecipes.com

Quick BBQ Chicken Turkey PizzasIngredients: Cooking spray¾ cup chopped red onion1½ cups shredded or diced turkey breast (about 6 ounces) ¼ cup unsalted chicken stock (such as Swanson)¼ cup lower-sodium marinara sauce (such as Dell'Amore)¼ cup barbecue sauce (such as Stubb's)3 (7-inch) thin pizza crusts (such as Mama Mary's)2 ounces fresh mozzarella cheese, sliced⅓ cup chopped green onions½ teaspoon freshly ground black pepper

Directions:1. Preheat oven to 450°.2. Heat a saucepan over medium heat. Coat pan with cooking spray. Add onion; sauté 2 minutes or until translucent. Stir in chicken, stock, marinara, and barbecue sauce; cook 3 minutes or until thoroughly heated. Remove pan from heat.3. Spread about 1/2 cup chicken mixture over each crust; top evenly with mozzarella cheese. Place pizzas directly on oven rack; bake at 450° for 9 minutes or until cheese melts. Top with green onions and pepper. Cut each pizza into 4 wedges.

Recipe from: www.myrecipes.com8

Will You be Eating 4,500 Calories this Thanksgiving?

302-766-7819WWW.HACHEALTHCLUB.COM

Laser Tag Party | Crazy Maze Party

Sports Mania Party

Gymnastics Party | Splish & Splash Party

Old Fashioned Party

Get the Ultimate Gift of

RELA X ATION.

Hours of Operation:Monday - Friday | 9:00am - 5:00pm

Hockessin Athletic Club100 Fitness WayHockessin DE, 10707

Hockessin Athletic Club Massage Center

Call 302-235-4928!

According to the Calorie Control Counsel, the average American will consume 4500 calories at their Thanksgiving Dinner! Could you really be in for a meal that large? There's no way, right?

Skeptics say it is an unbelievable amount of calories. A New York Times reporter used the following sample menu and came up with 2,486 calories:

• 6 oz. of turkey, with skin: 299 calories• sausage stuffing: 310 calories• dinner roll and butter: 310 calories• sweet-potato casserole: 300 calories• mashed potatoes and gravy: 140 calories• green-bean casserole: 110 calories• cranberry sauce: 15 calories• brussels sprouts: 83 calories• pumpkin pie: 316 calories• pecan pie: 503 calories• whipped cream: 100 calories

But, what about mom's famous spinach dip with pita bread? Or the cheese and pepperoni tray? How about a couple glasses of wine?

There's approximately 250 calories in two five-ounce glasses of red wine. Four pita bread triangles with spinach dip will cost you 310 calories, and 4 cubes of cheese and 4 slices of pepperoni on water crackers are about 353 calories.

Now we're up to 3,399 - still pretty far away from that whopping 4,500, but a huge amount over the recommended daily intake.

Holiday Action Plan: What to do? • If you can, try to control your portions

• Opt for lower calorie hors d'oeuvres like fruit instead of high calorie creamy style hors d'oeuvres.

• Be sure to have a glass of water between each glass of wine.

• Can't decide between the four flavors of pie? Take just a tiny sliver of each.

• Don't sit next to the appetizers, they'll be tempting to eat if you do.

• Hosting or supplying an item? Try to find a healthy version of traditional items, or try something new!

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There is no charge for the financial review or policy review, however you may pay a commission or sales charge if you make a purchase as a result of the review.Brokerage services and Insurance products are offered by M&T Securities, Inc. (member FINRA/SIPC) not by M&T Bank. M&T Securities, Inc. is licensed as an insurance agent and acts as an agent for insurers. Insurance policies are obligations of the insurers that issue the policies. Insurance products may not be available in all states. ©2014 M&T Securities, Inc. CS5675 (5/14)

Investment and Insurance Products: • Are NOT Deposits • Are NOT FDIC-Insured • Are NOT Insured By Any Federal Government Agency • Have NO Bank Guarantee • May Go Down In Value

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Find the time to talk with a M&T Securities, Inc. Financial Consultant in your area. Schedule your complimentary review today.

I N V E S T M E N T S • I N S U R A N C E • R E T I R E M E N T P L A N N I N G

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John Kirkwood Greenville Center302-651-8390

Bill LundstromBranmar302-651-8644

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Of the three sports you captained, which was your favorite?

Basketball. Definitely. I’d played basketball all through High School, but didn’t start track or cross country until college.

How did you get into track and cross country?

Well, UD’s Freshman Track team needed someone to run the mile race. I’d never been timed before, but I ended up breaking the Freshman record that race. After that, I continued to run Track because I was good at it, and I got into Cross Country because my coach thought it would keep me in shape for Basketball season.

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To-Be Hall-of-Famer

Clyde LouthExcerpted from the article published on August

29th by the University of Delaware:

CLYDE LOUTH (Men’s Cross Country/Basketball/Track & Field)

The first and only UD student-athlete to serve as team captain for three different sports, Clyde

Louth earned nine varsity letters as a standout in basketball, cross country, and track & field during his outstanding career with the Blue Hens in 1953-57. After a stint in the Navy, Louth returned home and began an outstanding athletics career at UD that saw him stand out as a cross country runner, as a point guard in basketball, and as a miler in outdoor track. He earned

three varsity letters in each sport and served as team captain for all three teams as a senior during the 1956-57 campaign. He led the cross country team to a three-year dual record of 15-3 with undefeated 6-0 marks in 1954 and 1955 and a second place Middle Atlantic Conference team finish in 1954 for head coach and UD Hall of Famer Ken Steers. As a senior, Louth was the team’s No. 2 runner and set several course records during the season. As a three-year standout in basketball for Hall of Fame head coach Irv Wisniewski, Louth was an outstanding ball-handler and playmaker who appeared in 62 career games. He averaged 8.4 points per game as a sophomore and finished with 339 points and 74 percent free

throw accuracy for his career. He is a member of the Delaware Legends Basketball Hall of Fame. In track & field, Louth was the team’s top miler and led the squad to fourth place finishes at the MAC Championships in 1956 and1957. A native of nearby Wilmington, Del. and a member of the Salesianum High School Athletics Hall of Fame, Louth remains one of UD Athletics’ most loyal and passionate fans. He earned his degree in elementary education at Delaware in 1957 and moved on to an outstanding 30-year career in Delaware as a middle school math teacher and an award-winning financial planner. He currently works as a financial planner and advisor with Kades-Margolis Corp. He and his late wife, Lois, have four children and five grandchildren.

Hockessin Athletic Club Member, Clyde Louth will be honored later this month as he will be inducted into the University of Delaware Hall of Fame with 9 others. The private ceremony and reception will take place on November 21, 2014.

Q. AND A. WITH Clyde

Owner Robert Carpenter with Member Clyde Louth.11

What was your most memorable Basketball game?

St. Joseph’s. We rarely beat the Pennsylvania teams, and we won 78 to 75. I’ll never forget it!

Fun facts about Clyde:Played basketball for the United States Navy in Monte Carlo before going to college at University of Delaware.

Married his wife in the August before his senior year of college started, and missed his last final exam to graduate college for the birth of his son.

Clyde is also a Salesianum Hall-of-Famer.

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Q. AND A. WITH Clyde

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The holiday season is a time to celebrate with friends and family. Unfortunately, for

many it is also the time to throw away that diet that you have worked on so diligently for the past year. According to the National Institutes of Health, holiday eating can result in an extra pound or two per year! This doesn’t sound like a lot, but simple over eating like this can really add up over the years. So let’s get real, don’t try to lose pounds during the holidays, instead let’s maintain the current weight you have strived for.

1. Wear snug clothes and keep one hand busy. When you wear

snug-fitting attire, chances are you'll be too busy holding in your stomach to overeat. While you stand around looking posh in your holiday finery, hold a drink in your dominant hand so it won't be so easy to grab food, recommends obesity expert Cathy Nonas, MS, RD.

2.Chew gum. When you don't want to eat, pop a piece of

sugarless gum into your mouth. This works well when you're cooking or when you're trying not to dive into the buffet, says Nonas.

3. Be a food snob. If you don't love it, don't eat it, says American

Dietetic Association spokeswoman Melinda Johnson, MS, RD. Scan the buffet for foods you truly treasure and skip the everyday dishes that are available all year long. And don't think it's your responsibility to sample everything on the buffet. Go ahead and indulge in your personal holiday favorites, then find a seat and, slowly and mindfully, savor every mouthful.

4. No skipping meals. Always eat normally on the day of a party.

"People who skip meals to save up calories tend to overeat everything in sight once they get there," says Katherine Tallmadge, MA, RD, author of Diet Simple. "Eating sensibly throughout the day will take the edge off the appetite and empower a bit of restraint." Start with a nourishing breakfast, have a light lunch, then a small snack or salad shortly before the event.

5. Check it out. First things first. When you arrive at the party,

grab a sparkling water with a twist, and wait at least 30 minutes before eating. This will give you time to relax, get comfortable in your surroundings, and survey your food choices on the buffet before diving in, says Tallmadge. A buffet is an invitation to eat all you can, and unless you carefully scrutinize it and make wise choices, you're likely to overeat.

6.Eat until you are satisfied, not stuffed. Savor your favorite

holiday treats while eating small portions. Sit down, get comfortable, and enjoy.

7.Bring your own healthy dish to a holiday gathering. This way

you're guaranteed to have at least one healthy option.

8.Exercise: Most people have a little extra time available over

the holiday season when they are not at work. Take this opportunity to develop a regular exercise regime. This will help to burn off the excess calories and fat consumed over this period. It will also get you into the habit of exercising, and you can continue the regime after the holiday season is over.

9. Leave what you don't want: Despite what your parents may

have drummed into you as a child, don't feel obliged to clear your plate. When you feel full, stop eating. NO CLEAN PLATE CLUB AWARDS!

10. Be assertive: Don't feel as though you have to say yes

to everyone that offers you food and drink. If you are not hungry, then simply say so. Do not let yourself be bullied into eating something that you really don't want.

How to Stick to Your Diet During the HolidaysBy: Lisa Luck

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Last year, Hockessin Athletic Club members, vendors, and the surrounding Hockessin Community contributed an outstanding $7,500 to our HAC Salutes campaign.

The campaign used the sale of flags to raise awareness for the needs of our Veterans. On Veterans' Day, a team of HAC Staff Members lined the left side of our drive with all of the flags purchased through the

campaign. After Veterans' Day, the flags were donated to the Veterans' Memorial Cemetery.

This year, HAC is asking for your help to line both sides of our drive, with the proceeds going to:

Operation Homefront

Operation Homefront is a national organization that recently opened a location in Middletown, Delaware to help cover the Pennsylvania, New Jersey, and Delaware areas. Their services include emergency funds, morale programs, and housing. Learn more at www.operationhomefront.net

For more information on the HAC Salutes Campaign and please visit www.hachealthclub.com

To make a contribution, please contact 302-239-6688.

Flags are $25, and each flag is donned with a ribbon recognizing either the donor or the loved one for whom the flag was purchased.

HAC SALUTESPLEASE JOIN US ON VETERANS DAY, NOVEMBER 11, 2014

FOR THE LINING OF OUR DRIVE.

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Get Everything You NEEDWith HACAND EVERYTHING YOU WANT

Adult, HAC Memberships Include:Adult-Only Locker Rooms with a

Steam Room and Sauna150+ Group Fitness Classes each week

Free Wireless Internet AccessWaterpark & WhirlpoolWarm Water Lesson

Indoor Lap PoolTherapy PoolOutdoor Pool

Get Everything You NEEDWith HAC

Family Memberships:

• All children ages 3-13 included on your membership have their choice of one dance, martial arts, or tumbling class per week AND their choice of one youth sport or yoga class each week.

• Childcare is included, andopen from 8:00 am to 8:00 pm Monday- Friday and 8:00 am to 2:00 pm on Saturday & Sunday. Children ages 6 weeks to 6 months have 1.5 hours of childcare each day, and children ages 6 months-13 years have 2 hours of childcare each day.

• Access to each of our Kids' Zone attractions, including Spider Mountain, the HAC Arcade, Crazy Maze, and Gymnasium.

Your Favorite Restaurants are Coming to YOU at HAC!

Need more information? Contact Katrina Clayton at 302-239-6688

or kclayton@hachealthclub.com.

HOLIDAY SHOPPING MADE EASY!

Stop by on the following days between 8:30 am-Noon and 4:30 pm-7:30 pm to purchase your holiday gift cards!

November 17 - Terra Foods www.terrafoods.wordpress.com

December 1 – 2 Stones Pub www.twostonespub.com

December 3 - Limoncello Italian Grill www.limoncelloitaliangrill.com

December 8 – George and Sons Seafood www.georgeandsonsseafood.com

December 10 – Big Chef Guy:

Brandywine Prime www.brandywineprime.com

Deep Blue www.deepbluebarandgrill.com

Piccolina Toscana www.piccolinatoscana.com

Toscana to Go www.toscanatogo.com

December 11 - Soffrito Italian Grill www.soffritto.com

December 15 – The Market at Liberty Place www.themarketatlibertyplace.com

Pedro Toala maneuvers his wheelchair into the personal training studio at the Hockessin Athletic Club. “Hello, Pedro," says personal trainer Kristi Smith-Willis as she scurries around the studio gathering four Plyo Safe boxes that when put together act as a makeshift therapy table. “How are you feeling today?" Pedro flashes his signature smile. He has already been in the swimming pool for an hour. “I'm good," he says, unfolding his walker so he can walk to the boxes and sit down. "My legs are feeling a little heavy today." And yet there is work to be done. Kristi doesn't have to say it. Pedro, 51, already knows it. It's been eight years since the accident. It's been eight years since Pedro has walked on his own. It's been eight years of Pedro pushing his body every day to do what it used to do instinctively. “It hasn't been easy but it's made me stronger," he says. "Mentally, I am stronger than I used to be. Physically, I guess I am stronger, too. I think I feel much better inside than before the accident happened to me." All the while, Pedro has seen blessings. The love and support of his family. The many people who donated money to offset medical bills. The group of Wilmington businesses that joined forces to remodel Pedro's home to make it accessible. And the generosity of HAC, which has given him and his family a free lifetime membership and provides free physical therapy and personal training sessions.

“The relationship started at the old Pike CreekFitness Club," says HAC general manager John Peoples, referring to HAC's predecessor holding a fund-raising event and offering Pedro a free membership. Still, Pedro admits the most difficult part is getting up each morning. “I pray to the Lord that He will give me strength to get up. Basically, I do that every morning," he says. "Otherwise, I would not be able to get up."

“I will walk again.”

June 23, 2006, was a normal Friday. Pedro, who was a bus driver for Delaware Area Rapid Transit (DART), had just gotten paid. “My daughter from Massachusetts was coming to visit me that day," he recalls. “So I got out of work that day and I was so happy to meet them. I was going to pick her up at my friend's house." Shortly before 7 p.m., he parked his bus at DART's storage yard, off Wilmington's Adams Street. He walked across the street to use a portable toilet in the 200 block of N. Adams Street, near Interstate 95. Pedro heard laughter. The next thing he knew he was lying face down in a pool of human waste, mixed with blue deodorizer and disinfectant chemicals.

GET INSPIRED:

Pedro Toala

HAC Personal Trainer Kristi Smith-Willis with Client Pedro Toala.

By: Bettinita Harris, HAC Personal Trainer

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“Some kids came over and turned over the portable potty with me inside of it," he says. As he struggled to keep his mouth above the waste, Pedro could still hear the laughter. He was taken to Christiana Hospital, where an MRI indicated his spine was broken near the base of his neck. He underwent seven hours of surgery and remained in the hospital for two weeks before being transferred to Magee Rehabilitation Center in Philadelphia. He spent two months there. “They taught me how to start over and how to use everything," says Pedro, who is a paraplegic. "It was really tough there." Pedro says he never considered giving up "because there is something that God wants me to achieve in life. There is this obstacle that He put in front of me for a reason. I really have faith that I will walk again. "

“We all have disabilities.” Before each personal training session begins, Pedro and Kristi join hands and dedicate the session to God. They thank Him for the opportunity to train and they ask for a speedy recovery. Then for the next hour, Kristi guides Pedro through a dozen exercises designed to strengthen his body and improve flexibility. In one exercise, Pedro rolls from his back to his belly to his back again. Ten times. In another exercise, called sit to stand, Pedro sits on a Plyo Safe box and then, using his upper-body strength, braces himself against a treatment table so he can stand. He stands for 30 seconds, then slowly sits down. Ten times. “My goal is general strengthening of his core and legs,” Kristi says. “We also focus on movements of human development, such as walking, crawling, cruising along a piece of furniture, pulling up to a stand.” By this point in the session,

perspiration drips from Pedro’s forehead. Kristi hands him a paper towel as she scurries again to arrange the boxes for the box crawl exercise. Pedro gets on his hands and knees and begins a grueling crawl across the room, from box to box to box. Left hand. Right hand. Pause. Left leg. Right leg. Pause. Next box. “Come on Pedro, you can do it," Kristi says. Left hand. Right hand. Pause. Left leg. Right leg. Pause. Pause. Next box. Pause. “You got it," she tells Pedro. “You got it. Don't give up." In the two years she has trained him, Kristi says Pedro has learned to rely less on his upper-body strength when using the walker and therefore is able to walk greater distances. The experience also has been revealing for the trainer. “I've learned how strong some people can be despite whatever life has thrown their way,” she says. “Life will kick people down, but some just get right back up. Some face challenges in this world with a smile, never giving up, always pushing through and being thankful for the blessings they have. Pedro is one of these amazing and inspiring souls.” Pedro's weekly rehabilitation

schedule is draining. On Mondays, he has an hour-long physical therapy session at Elite Physical Therapy at HAC. He trains with Kristi on Tuesdays. On Thursdays, he goes to the Elite Physical Therapy on Foulk Road in Wilmington, where he walks for about an hour on the AlterG Anti-Gravity Treadmill. Before he trains with Kristi again on Fridays, he spends an hour with personal trainer Keith Glines. Keith manually activates Pedro’s muscles and uses isometric contractions to try to get his muscles and his nervous system engaged for his exercise program. “This guy has a lot stacked against him, but he perseveres," Keith says. “It's an effort to get to the gym and work out. He's made that decision. He could sit around and feel sorry for himself, but he chooses not to." In the year he has worked with Pedro, Keith says he, too, has been affected. “I’ve learned that the human spirit isn't nearly as fragile as the human body, and that faith in God is what gives the spirit strength,” Keith says. “I've learned to be compassionate, but not to feel pity for people with disabilities. I've learned that we all have disabilities; some of them are just more obvious than others.”

Article continued on next page...

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“I had alreadyforgiven them.” Pedro still works at DART, logging more than 20 years with the agency. But he's no longer a bus driver; he now works in customer service. That also has been a significant adjustment. “I used to make three times more than what I make working in customer service," he says. “It's a little stressful for me, but I try not to let that get me down." Pedro's ability to avoid dwelling on his situation is challenged regularly. To get to his job, he has to pass by the site of his injury. “I hear a lot of people get flashbacks about something like this or they don't want to get close to the place where it happened," he says. “What happened is the past. Leave it behind, just keep walking." About five years ago, one of the youths involved in the incident turned himself in to authorities, Pedro said. At

the time of his arrest, the youth was 14, which means he was 10 or 11 years old when Pedro was injured. He was sentenced to six months in a juvenile detention center, Pedro says. “The officers in charge asked me if I wanted to go to court to see what arrangements were being made," Pedro says. “I said no. I had already forgiven them for what they had done.” Pedro says he became a Christian a year before the incident and that he relates his life to Job’s. According to the Biblical story,

Job was a man of faith who lost his livestock, servants, 10 children and his health. Initially, his desire to understand his suffering became overwhelming and led him to question God. Job ultimately acknowledged God’s omnipotence and realized it is better to know God than to know answers. In the end, God restores Job, giving him more children and twice as much wealth as he had previously. “God gave him everything back," Pedro says. “That's what I'm hoping for."

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Fall is for planting. Call to schedule your projects:

302.753.8733Or visit corrintree.com.

THE HOLIDAYHUFF & PUFF

GET YOUR BELT - EARN THE POINTS - MEET THE CHALLENGE

HOCKESSIN ATHLETIC CLUB MYZONE CHALLENGE

ARE YOU UP FOR THE CHALLENGE?

THE HOLIDAYHUFF & PUFF

GET YOUR BELT - EARN THE POINTS - MEET THE CHALLENGE

HOCKESSIN ATHLETIC CLUB MYZONE CHALLENGE

ARE YOU UP FOR THE CHALLENGE?

The holiday season is meant to be enjoyed! Make sure you can take full advantage of the holiday treats this season by setting and hitting a MEPS goal.

Regular exercise is necessary to maintain a healthy weight as it is, so use a challenge against yourself or your HAC peers to make that beer, second helping, or extra large piece of cake feel a little less guilty!

Guilt free holidays, it doesn’t get better than that! This year's Holiday Huff and Puff will begin on Black Friday, which falls on November 28th this year, and ends on Christmas Eve, December 24th.

WHO SHOULD PARTICIPATE?• Those who want to have it all this festive season!

Good times, and good health!

• Those who know their results will flutter away this month unless they stay on target with their workload.

• Those who need to play a game to take the chore out of exercise.

HOW TO GET INVOLVED:New Users: Buy a MYZONE physical activity belt for $75 at the Front Desk, and receive free entry to the challenge. All you have to do next is wear your belt while exercising and you will earn your MEPS!

EXISTING USERS:You will automatically be invited to join the challenge, but you will have to accept the challenge in order to participate.

THE CHALLENGE:EARN 2200 MEPs AND

RECEIVE $25 CLUB BUCKS!

BONUS REWARDS: For each additional 500 MEPS you earn, you’ll receive 1 raffle ticket entry into a special drawing at the end of the challenge. Earn as many as 5 entries for the drawing!

Contact Maria Argiroudis at (302)239-6688 x 121 or by email at margiroudis@hachealthclub.com.

THE HOLIDAYHUFF & PUFF

GET YOUR BELT - EARN THE POINTS - MEET THE CHALLENGE

HOCKESSIN ATHLETIC CLUB MYZONE CHALLENGE

ARE YOU UP FOR THE CHALLENGE?

Are Your Kids BORED?

It's All Included at HAC!

Take them here.

Or here.

Or here.

Maze & Play Area

HAC Arcade

Childcare

Waterpark (Open All Year Long!)

Youth Sports or Yoga

Dance, Martial Arts, Tumbling, or Spanish

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Weight Room Walk

through

Weight Room Walk

through

FTS Glide: Chin Up – Works Lats (latissimus dorsi, the large back muscle that stretches from your underarms to your waist), and biceps. and shoulders.

Seated Row: Works upper and middle back, bicepsand forearms.

Weight Room Walk

throughWith Guy Scotolati

HAC Personal Trainer

Horizontal Bar: Knee Raises- Works lower abdominals,

hip flexors, and lower back. Increases stability in the

upper back and shoulders.

Smith Machine

Squat Rack: Squat- Works quadriceps,

hamstrings, glutes, and calves.

Lat Pull Down: Works upper back, biceps.

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Purchase a $100 gift card, and get a $25 gift card free!

For dramatic eyes that sparkle and shine, try one of our holiday lash packages:

• 25% off full set of lash extensions • $60 - set of flare lashes with lash tint • 10% off Clarisonic!

Festive Fridays in November and December, featuring discounts on favorite products and services catered to your holiday events and gift-giving.

Discover your own Nouveau Glow this holiday! Nouveau Medispa is open to all, and offers complimentary consultation and skin evaluations.

Nouveau Medispa at HAC is located downstairs next to the women's locker room. 302-235-4961

Exciting holiday specials from

Nouveau Medispa!

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Like many other mothers, Martine Vagnier had put her health and well-being on the back burner while dedicating her time, energy and attention to raising two sons. “For many years I made my family activities a priority and then one day when I looked in the mirror realized my age was catching up with me. Big time.” It was at that point that the Hockessin, DE real estate professional decided it was time to re-invest in herself, and to renew the person she once was, inside and out.

The Turning point “The turning point came when I was pushing 50 years old and had a couple major life-changing events. They jump started me to really evaluate my future and make a decision if I wanted to continue on the same path or make some significant changes to be a happy person.”

Smart Steps Martine set about changing her diet, replacing processed, sugary foods, with lots of fresh vegetables and lean protein. She cut gluten, soda, and alcohol and lost 50 pounds. In addition, she began looking at ways of improving her features and restoring her natural beauty, through better skin care and medispa treatments.

“I knew it was time for some improvements beyond what exercise and creams could do to help.” However, with cost of treatment being a concern, Martine took her time and considered the investment carefully for several years. Ultimately, it was the urging and recommendation of a friend that led her to Nouveau Cosmetic Center. Through careful budgeting and with an eye on Nouveau’s generous monthly specials, Martine was able to begin exploring an exciting range of cosmetic treatments.

Treatments“My first treatment was a scar revision. I had an accident where I had a bad facial laceration which required scarr evision surgery,” she explains. Martine was extremely impressed with the results, as were the Nouveau estheticians them-selves. “Now when I go for a facial, the estheticians cannot see the scar until I mention it and they look for it! “Martine credits this first treatment with giving her the confidence to try some others, and she has been a loyal Nouveau client ever since. Under the guidance and care of the Nouveau director and resident R.N. Loraine Olson, Martine has gone on to try Botox, fillers, facials, and microdermabrasion.

“Loraine is so awesome, Ihave had no problems. She does the injections so well they are done before I know it!” Martine notes that her favorite treatment to date is filler. “I shied away from it initially due to the cost but since it lasts for a year or more, it’s so much better and it did have a much more impactful transformation,” she says.

Obtaining a natural look was important to Martine, and she credits Loraine’s expertise and careful, conservative approach with helping her achieve this goal. “I did listen and follow Loraine’s advice closely, and did not go crazy and get obsessive with fillers to the point it does not look natural. I feel better about myself and my optional makeup days are much more frequent now.”

Sweet Success So, has Martine’s results met her expectations? “Absolutely beyond! Now when I tell people I’m 50 they cannot believe it. They all say they would have thought I’m 40 at the most!” Martine

Martine Vagnier’s journey back to health, beauty, and happiness.

Discovering the Nouveau Glow!also notes that her family and friends are equally impressed with her results. “They all say I look young and well rested.”

This fall, Martine will be completing another exciting step in her journey when she undergoes a tummy tuck and liposuction with Nouveau Medispa owner, and board certified plastic surgeon, Dr. Lawrence Chang.

“I can’t wait! I love my overall results and hope to be able to continue coming to Nouveau forever!” Would you like to discover your own personal “Nouveau Glow”?

By: Laura Moss

Before After

Martine's Before & After Transformation!

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Submitted by: Donata Leckie, Miss Hockessin 2014

Ever since HAC opened, my family and I had the privilege to enroll as original members. As a pre-teen, I felt so fortunate to have had the opportunity to attend HAC’s dance classes such as ballet and hip hop. Being part of a dance team taught me important lessons such as cooperating with other dancers while learning the dance routine, persevering even when struggling with moves, and always striving to perfect my dance moves before presenting a production to the audience.

For relaxation, I involve myself in mental and physical activities at Hockessin Athletic Club. To relax myself mentally, I engage myself into hot yoga classes. Yoga excites me in a pleasant way and relaxes me at the same time. I can honestly say that I have been addicted to hot yoga for the last 3 years. With yoga classes, I have achieved defined abs, flexibility and strength and improved posture. To energize myself physically, I like to take lively Zumba classes. While these hip-hop swiveling moves are a blast and effective, the best part of the workout is dancing with my friends. We spent time giggling at each other as we try to shift our hips to salsa, and cha-cha-cha movements. I also enjoy kickboxing. The instructors are dedicated and motivational. On alternate days I use the equipment and machines. When I return home, I am physically and mentally energized and relaxed.

Attending Hockessin Athletic Club weekly helps me to prevent excess weight gain or help maintain healthy weight during pageant preparatory months. At the State Finals this past June, I placed in the Top 5 and tied for the swimsuit competition. As 2014 Miss Hockessin I would like to encourage everybody to exercise because working out makes you feel better, have more vitality and will perhaps lengthen your life span. Exercising has also been proven to combat health conditions and diseases. Regular physical activity can prevent risk of dangerous heart disease and high blood pressure. As you can see the health benefits of regular exercise and physical activity are hard to ignore. Let HAC be a fresh start into your improved and a more productive lifestyle.

Congratulations on all your success this year, Donata!

In addition to taking the Miss Hockessin Crown, Donata also placed 4th overall in the 2014 Miss Delaware Pageant and took home awards for Preliminary Lifestyle in Fitness and Evening Wear, and finished as 2nd runner up for the Carol Maclary Excellence in Education award.

MISS HOCKESSIN 2014:

Donata Leckie

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Many of you are familiar with Albert Einstein’s quote:

“Continue to do the same and expect a different result; that’s the definition of insanity.” - Albert Einstein.Well, for many of us at the gym who get comfortable with our routines the above mentioned quote may be applicable. Have you ever wondered why you are not continuing to lose weight or inches? Have you asked yourself why you can jump on a bike and ride for two hours but get winded running around the block? If so, read on… What happens after months

By: Susan Storm, Group Fitness Director

of performing the same movements is that your body becomes efficient at performing those moves. This is great for competition, but actually limits the amount of overall fitness you achieve and decreases the training effect. “Rather than continuing to improve, you simply maintain your fitness level.”

You may be in great shape for the exercise or sport that you do routinely, but if that’s all you do day after day you may be setting yourself up for an injury or just plain old burn out. What can you do to avoid this?... Cross train.

Cross training This is a great way to condition different muscle groups, develop new skill sets and reduce boredom. More importantly,

cross training allows you the ability to vary the stress placed on specific muscles or even your cardiovascular system.

Important benefits of cross training:• Achieve a higher overall

level of conditioning

• Condition the entire body and not just specific muscle groups

• Reduce the risk of injury

How do you achieve the cross training effect?

Mix up your workout! If you are a Group Fitness fanatic and love your classes, try varying your cardio between these options: Cycle, Step, Kickboxing, Combat, Sweat, Zumba™ or a Water

Benefits of

Cross Training

Aerobics class just to name a few.

For resistance training try BodyPump, CXWORX or Kettlebells.

Or, to maximize your time try a boot camp style class like CRT or Intense Interval Training to get strength and cardio all in the same workout.

Don’t forget the mind body component and try either a Yoga, Pilates or Core Fusion class for a totally different type of exercise.

Mix in a Small Group Personal Training class, a GRIT class, or a session with a trainer to round out your work outs.

The bottom line is to have fun while you bike, run, jump and lift your way to the next level. See you at the top!

Continue to do the same and expect a different result; that’s the definition of insanity.”

- Albert Einstein

“

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CalciumCalcium helps make strong bones and teeth, and this nutrient is most important during the years when bones are growing. Foods that are the highest in calcium come from the cow – low-fat milk, cheeses and yogurt. Some leafy green vegetables and fortified juices are also good sources of calcium. Here are some ways to give your child the calcium they need:

• Start their day with a bowl of cold or hot whole-grain cereal topped with skim or low-fat milk and sliced fresh fruit.

• Serve low-fat yogurt, smoothies, or cheese after school and between meals for a nourishing calcium-rich snack.

• Calcium-fortified juices and cereals are fine non-dairy alternatives to help meet your child’s daily requirement.

FiberEveryone needs plenty of fiber each day to keep the digestive system working well. Here’s how to get your kids used to the taste of fiber-rich foods.

• A bowl of high-fiber cereal is a great start to meeting your child’s daily needs. Read food labels to find whole-grain cereals that provide 3 grams or more of fiber per serving. Add sweetness to cereal with fresh,

canned (unsweetened), or frozen fruit.• Have cut-up whole fruits and veggies on hand to help

your child meet the recommended five or more daily servings of fiber. Keep fruit juice to a minimum. Whole fruits and vegetables contain much more fiber and less sugar than most juices.

• Beans are loaded with fiber and protein. Drain and rinse canned beans and toss into soups, stews, salads, scrambled eggs and omelets, and salsas.

ProteinEvery cell in the body is made of protein, which makes this major nutrient essential for healthy growth and development. Protein is found in animal products such as dairy, eggs, seafood and meats. In somewhat lesser amounts, it is also in beans, nuts, vegetables, and grains. Boost your child’s nutritional intake with these protein-rich food ideas.

• Even finicky kids love eggs. French toast, scrambled eggs, pancakes and omelets are kid-pleasing dishes that contain plenty of protein, iron, and other important nutrients.

• Branch out from fish sticks and try salmon dishes that kids will enjoy. Top salmon or other fish fillets with salsa or teriyaki sauce to give your child lean protein along with heart-healthy omega-3 fatty acids.

Nutrition Basics for Parents Of course you want good nutrition for your child, which means making sure they’re eating a balanced, healthy diet. But when you get nutrition advice from other parents, your pediatrician, and the media, it can be tough to decide which direction to follow.A good place to begin sorting out the nutrition puzzle is to learn about the basics. Below are five essential nutrients that a growing body needs every day. Ensuring your children are receiving adequate nutrition will result in strong bones and teeth, a well-regulated digestive system, oxygen-rich blood, and healthy nutritional habits they can carry throughout life.

Nutrition and Fitness Tips for Kids

Keeping Your Kids Healthy:

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• Add nuts to cereals, yogurts, or vegetables for added protein, fiber and healthy unsaturated fats.

Antioxidant SuperfoodsAntioxidants help defend the body against harmful substances that can damage the body’s cells. Power up your child’s diet with foods rich in antioxidants, such as almonds, berries, citrus, carrots, spinach, tomatoes and bell peppers.

• Bring orange wedges, 100% citrus juice, fruit or nut granola bars to the next sports practice for a refreshing and energizing treat.

• Pack school lunches with baby carrots, grape tomatoes, or red bell pepper slices for a fiber- and antioxidant-rich lunch or snack.

• Add plenty of antioxidant-rich tomatoes or tomato sauce to pizza, spaghetti, meatloaf, soups and stews.

IronChildren’s diets are often lacking in iron, a mineral that carries oxygen in the blood and helps keep kids energized. Boost the iron in your kids’ diet with lean meats, eggs, fish, dark leafy greens, beans, dried fruits, and iron-fortified grains.

• Vitamin C increases the absorption of iron, so pair eggs with oranges or orange juice.

• Serve spinach salads topped with strawberries, dried cranberries, and/or slivered almonds and a light raspberry vinaigrette dressing. The fruit will help the body absorb the iron in the spinach, and kids will love the taste.

• When kids refuse a meal, offer iron-fortified cereal topped with low-fat milk or yogurt and fruit as a healthy meal substitute.

Increasing Physical Activity in ChildrenExercise is important for your family – it can increase life expectancy, lower heart risks, help control weight, and improve school performance – but it can also decrease the risk that your child will be inactive as an adult. Making family activities and fitness a part of your child’s life at an early age can go a long way toward helping them form healthy habits for life. When exercise feels like play, the whole family will enjoy it more and be more likely to stick with it.

1. Make time to play.Set aside 30 minutes three times a week to do fun exercises with your kids. Make it a part of your after-school or after dinner routine. Young kids might enjoy hopscotch or hide-and-seek. Older children may enjoy kicking a soccer ball around or throwing a baseball.

2. Walk or bike everywhere you can.Walk or bike to the grocery store, library or school or sports events. Go for a 30-minute family walk after dinner. Track steps or mileage with a pedometer and try to increase your distance each week. Use a family exercise log or colorful stickers to track progress.

3. Plan active family gatherings.Serve up fitness at parties by planning active games such as tag or relay races. At family or holiday gatherings, turn off the TV and take a walk around the neighborhood or go for a hike at a local park.

4. Sing and dance while you clean.Do household chores as a family. Play music as you clean and take turns choosing favorite songs. Younger children can pick up toys or sweep floors while dancing with the broom, while older kids can dust, vacuum and help make beds.

5. Make yard work less of a chore for more family exercise.Enjoy seasonal yard work together. Plant a garden in the spring, rake leaves into a pile

Visit the HAC Proshop Today!Located behind the front desk at the main entrance.

By Lisa Luck

With the holidays right around the corner, it’s easy to forget about all the fun you can have in the fall. Here are two great local places that never forget about fall fun! Do you love hayrides? They are the best with a nice cup of hot spiced cider. Feeling the crisp straw under your jeans all huddled up in a hoodie is an Autumn must! What could possiblybe even better than hayrides? The hayrides

from the Wilmington and Western Railroad! How can a train company give hayrides you may ask- well they just unlatch all their normal train cars and hook up some open originalflatcars and fill them up with enough straw to make you forget it’s not attached to a tractor. This one hour ride through Red Clay Valley is not something you will want to miss. The Wilmington and Western Railroad only does this twice a year, so you need to buy your tickets in advance.

Starting November 7th the first train will leave the station and the only other time for you to experience this on November 14th.

Speaking of hot spiced cider, another fun fall experience is Cider Fest. From November 29th to December 13th, you'll have a little more time to enjoy this weekly Saturday activity, but it isn’t something you'll want to push off too long! The Fifer Orchards Farm and Country Store make the best cider around. You'll definitely be back for

seconds! From 10:00 am to 4:00 pm you can trytheir hot apple cider with a holiday hayride and finish it up with some S’mores by the fire.

The best part about this festival is that it bridgesthe gap between the fall season and the coming holidays. While you sip your cider, you can listen to live holiday music and get some good ideas for homemade gifts to take back home and work on. These is the perfect way to round out your Fall season before all the holiday season chaos.

Local Spotlight

Foods that Cause You to Worried about looking bloated in your new dress or holiday photos? Avoid these foods just before the occasion to ensure a flat tummy!

Carbonated BeveragesSoda and other carbonated beverages

can cause gas build up that may lead to bloating (and belching!)

Asparagus, Broccoli, & CabbageThese foods are incredibly healthy, and should be eaten regularly, but if you're concerned about bloating on a particular day, skip the leafy greens. As the body breaks them down, gas is released which is

what causes bloating.

ApplesFructose is another sugar that

everyone digests a little differently, and depending on your tolerance,

can cause moderate bloating. Try a smaller serving or skipping the apples

for the day to minimize the effect.

SaltExcess sodium can cause you to retain water and swell. Remember, the key word is "excess." They body requires a certain amount of sodium intake to function properly! Just make sure you're keeping an eye on nutrition labels - frozen dinners and pre-

packaged foods can contain high amounts of salt for preservation.

Sugar Free Candies and GumThe sugar alcohols from the

sweeteners used in these products are another gas-creating culprit.

Dairy ProductsDepending on your ability to digest

lactose, (the sugar found in dairy), the amount of bloating will range from

light to severe.

Adapted from http://health.usnews.com/health-news/health-wellness/slideshows/foods-that-cause-bloating and http://www.shape.com/healthy-eating/diet-tips/ask-diet-doctor-foods-make-you-bloated

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