STROLLER CLASSES COMING TO WEST CENTRAL
But we need your help! We are trying to find the best times for these, so we are putting surveys at the West Central and West 13th nurseries. If you are interested or know of someone that might be, please pick one up, fill it out and return by July 25th! We will be starting these classes in the Fall! If you have questions, please call Laura Sponsel at 634-0094.

THINKING OUTSIDE THE BOX
The term ‘exercise routine’ is part of wellness culture terminology. For decades fitness enthusiasts have been following routines, some with outstanding results and some, not so. Long running routines are often the most destructive force in the way of better health and a fitter physique, sapping motivation and offering diminishing results.

For those beginning a wellness journey for the first time there’s good reason to follow a simple, easy to follow exercise program. If you’ve never before performed exercise movements or have had a long absence from training, routines can be an introduction or re-introduction to fitness in a manner that allows you to improve both muscle function and co-ordination. In other words...practice makes perfect, and spending 4 to12 weeks completing the same basic routine can serve a good purpose.
Read More....

NUTRITION TIP OF THE WEEK
By Carla Campbell

Fuel Your Body with Carbs!

What are carbohydrates?
There are two types of carbohydrates:
1. Simple carbohydrates: Easily digested by the body. Found in fruit, fruit juices, processed foods and anything with added refined sugar, such as soft drinks and some candy.
2. Complex carbohydrates: Usually take longer for the body to digest. Found in nearly all plant-based foods as well as whole-wheat bread, whole-grain pasta, brown rice and starchy vegetables.

Why do we need carbohydrates?
Carbohydrates offer an immediate source of energy for your body. They provide the cells of the body with energy needed for everyday tasks and physical activity. Carbohydrates are your body’s first choice for fuel. 45-60% of calories should come from carbs.

What foods contain carbohydrates?
Choose these more often:
• Fruit, raw or canned in its own juice
• Whole grains (whole-wheat breads, brown rice, oatmeal, whole-grain cereals, and other starchy food containing a minimum of 3 grams of fiber/100 calories)

Read the ingredient label and look for whole wheat or whole grain as one of the first ingredients
• Milk or yogurt- low fat or fat-free
• Beans or legumes
• Starchy vegetables, raw or frozen (potatoes, peas, and corn)

Avoid or limit these:
• Refined sugars- candy, desserts, cookies
• White flour
• Sugary snacks
• Sugary juices, drinks and regular sodas

Click here for healthy recipes of the month!

GROUP RIDE TRAINING CAUSES CLASS CANCELLATIONS AT WEST 13TH
Due to the Group Ride Training at West 13th on July 11th and 12th, the following classes have been cancelled on Saturday, July 11th:

8:00AM Group Ride
9:00AM Yoga I/II

We apologize for the inconvenience! 





GYM KIDS
Sign up now for the July session of Summer Youth Programs! These exciting programs will be offered from July 6-31.
Rock Road Programs:
Kids Open Gym, Dance Fusion, Rock Climbing, Gym & Swim, Basketball Skills

West Central Programs:
Dance Fusion, Kids Bootcamp

Please register in advance by July 3rd. Registrations will be taken at the West Central and Rock Road front desks or by calling Laura Sponsel at 634-0094.

Kids Summer Camp at the Rock Road Genesis

July 21st-23rd
2:00-5:00pm each day
Ages 4-10
Price: $40 for members, $50 for non-members
If you cannot attend the entire camp, ask about our ‘1 day only’ prices. Activities will include exciting gym games, rock climbing, and swimming at the outdoor pool! A snack will also be provided each day! Space is limited so register soon! The deadline to sign up is Monday, July 20th. Registrations will be taken at the Rock Road front desk or by calling Laura Sponsel at
634-0094.