Member Success Story: How Silver Sneakers Impacts Lives

July 2014
IN THIS ISSUE: ________________________________________ Member Success Story: How Silver Sneakers Impacts Lives Feature Story: Best #Legday Ever Nutrition: Swap Your Way Slim at Every Meal Nutrition: Maple‐Orange Chicken Recipe Health: 12 Weeks to a Total Transformation Local Story: South Texas Companies Discover Corporate Wellness Benefits Social Media Tip Sheet MemberSuccessStory:HowSilverSneakersImpactsLives
SilverSneakersisaspeciallyformattedexerciseclassdesignedforolderadults,memberswhohaveneverparticipatedinactivity
ormembersinphysicalrecovery.Thisprogramisallaboutimprovingourmembers’qualityoflifewhileofferingthemthe
opportunitytoworktogetherinimprovingtheirstrength,staminaandflexibility.Ittrulyis“HappyHour”asparticipantsalsouse
thetimetomeetpeopleandgettoknowoneanother.Wecelebratebirthdays,holidaysandspecialeventsandbringthegroups
fromvariouslocalclubstogether.
OntheEastCoast,SilverSneakersbeganwithonlyafewparticipants.Theprogramsteadily
grewandexpandedtootherclubs.Achair‐basedclassinwhichparticipantsuseweights,
tubesandrubberballs,memberscanstandorsitforanyorallpartsoftheclass.
OneofourmembersatAnnandale,Clem,haddoublekneereplacementsurgerywhile
involvedinSilverSneakers.Becauseofhisfitnesslevel,heleftthehospitaland“graduated”
fromphysicaltherapysoonerthanexpected!HecreditshisquickrecoverytoSilverSneakers.
MerleShannonis65yearsoldandhasbeenamemberofGold’sGymMerrifieldsinceMarch
of2012.ShediscoveredSilverSneakersatherPulmonaryRehab,whenaparticipant
recommendeditforcontinuationofherrecovery.Merlehashadhealthissues,includinga
kidneytransplantandbacksurgery,andhasfoundthatSilverSneakersiskeyinhelpingher
recoverfasterandfeelstronger.Merlesays,“Ithasbecomesoimportanttomethatitisa
priorityinmyschedule.IsetallofmydoctorandotherappointmentsaroundmySilverSneakersclasses.Ithashelpedmetobe
stronger.IdothingsIcouldn’tdobefore,suchasstandinginourfirstfewwarm‐uptracksandstandingstrengthtracks.Ifindthatif
I’mnotactive,Ibecometired,alittledepressedandnotinthebestframeofmind.Sure,Icanexerciseathome,butIcan’tdoorget
whatIdowhenI’mhere.”
CarolynKearneyis82yearsoldhasbeenamemberofGold’sGymMerrifieldfor12years.
“WhenIgottoaplacewhereIcouldnolongertakeBodyPump,Ifoundaperfect
combinationtohelpkeepmehealthy–SilverSneakersandBodyFlow.Iwasinthefirst
classthatwasofferedandwastheonlyparticipant.Ilovedwhattheclasshadtooffer.The
nextweek,Irecruitedamembersittingonabenchintheclubandthentheclassbecame
biggereachweek.Thisprogramkeepsyoustrongeranddoesn’tfallshortofkeepingyou
challenged.Mostseniorclassesstayatonelevel,butSilverSneakersatMerrifield
challengesyouandgivesyouroomtogrowinyourfitness.EventhoughIwearanoxygen
tankandamtetheredbya5‐footoxygentube,SilverSneakerschallengesmeandimproves
mystrengthandstamina.Italsoallowedmetorecoverfasterfrommymostrecentsurgery.
WhenIvisitedmypulmonarydoctors,mycardioreadingsandoxygenconsumptionwere
improved.Thankyou,Gold’sGymMerrifieldandSilverSneakers!”
AskanySilverSneakersparticipantatourLeesburg,VAlocationhowtheyfeel
andyougetanearfulofpositiveresponses!Forexample,SilverSneakersis
greatbecauseyouget“thejoyofcompanionshipoflike‐mindedpeople,”said
MaryBarratt,a6‐yearparticipantintheprogram.She’sbeencoming2‐3
timeseachweektohelpkeepherstrengthupforeverydayliving.LarryPatt,a
1½‐yearparticipant,haslost30poundsandcontinuestoarriveforhisdaily
doseoffunandvariety.Findingfriendswasafrequentcommentfromthe
Leesburggroup,whichhasbeengoingstrongforover10years.Theprogram
isoffered5daysaweekandserves15‐25seniorsineachclass.“The
instructorsprovidethegreatestmotivation,”addedMiguel,a2‐yearattendee
whosaysheiswellover80.HeandhiswifehavemadeSilverSneakersapart
oftheirdailyschedule.CarolDaigneaucomesregularlyandsaystheprogram
hasincreasedherflexibilityandmuscletone,andshealsohaslessjointpain.
Whatmotivatesthesestrongseniors?Theyallknowthatmovementandstrengtharekeytoenjoyingtheirretirementandliving
happier,fullerlives.ClaireMattmueller,a10‐yearparticipant,sumsitupbysaying,“IfeelGREAT,whatasuperprogram!”
Eachweek,ourinspirationalmemberstellushowwonderfultheyfeelbecauseoftheSilverSneakersprogram.Wearegrateful,
excitedandelatedtobechangingthesemembers’liveseachday,oneclassatatime!
Best#LegdayEver
Gold'sGymFitnessInstitutetrainerAdamFriedmangivesyousix
movestogetyourlowerbodyinpremiumshape.
Youmayhaveseenthehashtag#Legdaybouncingaround
Instagram,areferencetolower‐body‐focusedworkoutsand
muscularthighs.Ifyou'relookingformovesthatcanhelpkick‐
startyourown#Legdayworkout,Gold'sGymFitnessInstitute
trainerAdamFriedmangivesyousixmovesthatwillstrengthen
yourwholelegfromcalvestoglutes.ButFriedmanpointsout
that#Legdayworkoutsaren'tjustimportantforvanity'ssake.
"Seventypercentofourweightiscarriedinourupperbody,and
it'simportanttomaintainthestrength,power,flexibilityandrangeofmotioninourlegstosupportthat
weight,"hesays."Mostpeoplearesittingalldayatworkandtheirhipsandbuttarebecomingnumb.Focusing
onthelowerbodyandthelegsatleastonceaweekisgoingtowakeeverythingup."
Friedmanalsoexplainsthatevenpeoplewhospendalldayontheirfeetcanbenefitfrom#Legday,asit
promotesthefundamentalsofmovementwhileaidinginjuryprevention:"Peopledon'trealizehowmanylow
backissuesarerelatedtoimpropermovementpatternsinthelowerbody.Thatcantranslatefromthelowback
toneckandshoulderissues.Allkindsofissuesstartfromthegroundup."
Herearethesixmoves:
SUPINE BRIDGE HIP EXTENSION
2setsof10x
Lieonyourbackwithyourheelsdugintothegroundandyourtoesintheair.Liftyourhipsup
untilthelinefromyourshoulderstoyourkneesisstraight,makingsureyourspinedoesn'ttwisttooneside.
Adam'sextratip:Focusongivingastrongcontractionintheglutes,andtieinthelowerabdominalstokeepthemengaged.
KETTLE BELL SWING
3setsof20x,1minuterestbetweensets
Grabthekettlebellwithbothhandsinfrontofyouandstandwithyourfeetshoulder‐widthapart.
Keepyourarmslooseasyoubendwithastraightbackandyourbuttout,bringingthekettlebell
betweenyourlegs,thenswingingitforward.
Adam'sextratip:Don'tuseyourupperbodytoswingthekettlebell.Thismoveisreallyfocused
ondrivingthroughthehips,meaningthebuttisdrivingthekettlebellandcreatingthemomentum
fortheswing.Thinkhiphinge,notsquat.
KETTLE BELL GOBLET SQUATS
3setsof10‐15x,1minuterestbetweensets
Withyourfeetshoulder‐widthapart,grabthekettlebellbythehornswithbothhandsand
raiseittoyourchinwithyourelbowsatyoursides.Asyoudescendintoasquatposition,
keepyourbackstraightandyourchestout,andletyourelbowsdropinsideyourkneesuntil
yourbuttisalmosttouchingtheground.Takeadeepbreathandreturntostandingposition.
SINGLE LEG BENCH SQUATS
3setsof12x,1minuterestbetweensets
Standwithyourbacktothebench,puttingyourfootonthebenchwithyourtoetouchingit
andyourstandinglegstraight.Descendslowlyforfourorfiveseconds,bendingyourknee
untilyourthighisalmostparalleltothegroundandkeepingyourbackstraight.Holdfora
beat,thenrisebackupslowlytoyourstartingposition.
Adam'sextratip:Iliketostartwiththenon‐dominantsidefirst.Dothreesetsofoneleg,
thenswitchtotheotherone.Theexerciseisgreatforyourquadsaswellasyourglutes,
whilealsopromotingstabilityandbalance.
STATIONARY SIDE LUNGE
3setsof10x,1minuterestbetweensets
Startwithyourlegsapartatleasttwicethewidthofyourshouldersandyourhandseitheronyour
hipsorclaspedunderyourchin.Keeponelegstraightwhilebendingtheotherkneeandmovingyour
bodyinthatdirection.Thekneecapofthesideyou'reloweringdownshouldbepointedstraight
ahead,inlinewiththesecondbigtoe.Thenreturntothestartingpositionandgototheothersidefor
oneset.
Adam'sextratip:Don'tallowthekneetodrivepastthetoe.Peopleendupbeingkneedominant,
whichputspressureonthejointandcanleadtoinjury.
SINGLE LEG CALF RAISE ON STAIR
3setsof20x,1minuterestbetweensets
Finally,Friedmansuggestsasimpleexercisetocomplete#Legday.Placeyourfootonastair
soyourshoeisone‐halftoone‐thirdofthewayonit,givingyouflexibilitytoraiseitupand
downbutwithenoughsupportsoyoufeelstableandbalanced.Tuckyourotherlegbehind
theoneonthestair.Useyourcalftoliftyourheelupashighasitwillgo,thenloweritasfar
asyoucantocompletetherepetition.
SwapYourWaySlimatEveryMeal
Scalenotbudging?Yourdietcouldbeoutofwhack.Health.comhelpsyoushedsome
pounds(withoutmucheffort!)byswitchingupyourgo‐tofoods.
9 MEAL SWAPS THAT SLASH CALORIES
Whenlifegetscrazy,it'stemptingtofallbackonmealsthatrequireminimum
effort.Butifyou'rehavingtroubleslimmingdown,thosedishesaren'thelping,says
HealthcontributingnutritioneditorCynthiaSass,RD,authorofS.A.S.S.!YourselfSlim.Weaskedhertodeviseeasymeal
substitutionsthatyieldbigresults."You'llincreaseyournutritionintakeandslashcalories,"saysSass.Simplyswitchupyour
meals,includetwohealthysnacksandpairthis1,400‐calorieplanwithexercise–twomoderatestrengthsessionsandthree45‐
minutecardioworkoutsaweek–andyoucoulddropupto10poundsthismonth.Doesn'titfeelgoodtohavethatoffyourplate?
YOUR USUAL BREAKFAST: REDUCED-FAT BLUEBERRY MUFFIN
Whatthisbakedgoodlacksinfatitmakesupforinrefinedflourandsugar,notesSass,"whichcan
spikebloodsugarandinsulinlevelsandcreateacarbsurplusthatgetssockedawayinyourfat
cells."Expectittostoke–ratherthansuppress–yourappetite.
Before:410calories
SmartBreakfastSwap:PB&fruittacos
Spread1Tbsp.naturalpeanutbutterover2smallwholecorntortillas,warmedintoasteroven.
Fillwithamixtureof1/4cupslicedbananaand1/2cupslicedstrawberries.
"Thetortillascountasawholegrain,afoodgrouplinkedtolowerratesofobesity,"saysSass."Peanutbutteraddsgood‐for‐youfat
andproteintothisfunbreakfast,whilestrawberrieswererecentlyshowntohelplowerLDL,or'bad,'cholesterol."
After:275calories
SmartBreakfastSwap:Open‐facehummusandeggsandwich
Spread2Tbsp.hummusover1slicetoastedwhole‐grainbread.Topwith1/4cup
babyspinachand1slicedhard‐boiled,poachedorsunny‐side‐upegg.Servewith1
cupredseedlessgrapes.
"Thecombinationofleanprotein,slow‐burningcarbohydratesandhealthyfatwill
keepyouenergized,"saysSass.Andonestudyfoundthatoverweightdieterswho
ateeggsatbreakfastlost65percentmoreweight(and34percentmorebellyfat)
thanthosewhohadthesamenumberofcaloriesinabagel‐basedbreakfast.
After:303calories
SmartBreakfastSwap:Raspberry‐almondparfait
Layer1cupfreshraspberriesand2Tbsp.eachrolledoatsandslicedalmonds,bothtoastedinaskillet,over8oz.nonfatvanilla
Greekyogurt.
Highinprotein,calciumandfiber,thisparfaitpacksabignutritionalpunch–sanstheaddedsugarfoundinmostpreparedgranolas.
After:330calories
YOUR USUAL LUNCH: CHICKEN CAESAR WRAP
"Moststore‐boughtwrapscontaintwotofourcarbservings,whichiswaymorethanyouneedatonemeal,"
saysSass,"especiallyifyou'llbesittingatadeskallafternoon."Thecreamy
dressingisalsobadnews–just1/4cupcanhaveupto340calories.
Before:610calories
SmartLunchSwap:PaneraBreadAll‐NaturalTurkeyChili
Ifyou'reinahurry,considerahearty,healthygrab‐and‐go:Filledwithbeansandleanground
turkey,this14‐ounceservingpacks23gramsofprotein,15gramsoffiber–60percentofthe
dailytarget—andaquarteroftheironyouneedfortheday.
After:280calories
SmartLunchSwap:Tomato‐fetapizza
Toasta6.5‐inchwhole‐grainpita.Rubwith1tsp.extra‐virginoliveoil;topwith1thinlyslicedplumtomatoand1/4cupcrumbled
feta.Bakeinovenat350degreesfor15minutes.
Thisentirepizzaboastsfewercaloriesthanjustoneold‐schoolextra‐largecheeseslice,saysSass."Becausefetaissoflavorful,
you'llfeelmorethansatisfiedwithanounce,therecommendedportionofcheese."
After:320calories
SmartLunchSwap:Deconstructedchickenwrap
Whisktogether1¼cupplainnonfatGreekyogurt,1tsp.eachDijonandlemonjuice,and1¼tsp.mincedgarlic.Tosswith2cups
tornromaine.Topwith3oz.cookedchickenbreast,aquarterofanavocadoand1Tbsp.Parmesan.Servewithaquarterofa
toastedwhole‐grainwrap.
"You'llgettonsofveggiesandmetabolism‐boostingprotein,"saysSass.Bonus:Avocadoshavebeenshowntohelpcurbhunger.
After:326calories
YOUR USUAL DINNER: ROTINI WITH MEAT SAUCE AND PARMESAN CHEESE
Withtoomuchrefinedstarchandtoofewfiber‐andantioxidant‐richvegetables,thismealisoutof
balance."Plus,"addsSass,"a3‐ounceportionofgroundbeefcancontainupto4½gramsofartery‐
cloggingsaturatedfat–nearly30percentofthemaximumamountyoushouldhavedaily."
Before:524calories
SmartDinnerSwap:Lime‐cilantrochicken
Sauté1/4cupmincedyellowonionin1tsp.extra‐virginoliveoiland1/4cuplow‐sodiumvegetablebrothfor2minutes.Add1/4
cupslicedmushrooms;sautéfor3minutes.Add1/2cupmincedredbellpepper,1/2tsp.mincedgarlic,1tsp.limejuiceanda
pincheachcayenneandblackpepper;sautéuntiltender,about2minutes.Add3oz.cookedchickenbreast.Serveover1/2cup
cookedbrownrice;topwithaquarterofaripeavocadoand1Tbsp.choppedcilantro.
Thankstotheleanprotein,complexcarbs,healthyfatandantioxidant‐richseasonings,you'llbesatisfiedwithoutfeelingstuffed.
After:420calories
SmartDinnerSwap:Veggieandturkeypenne
Sauté1/4cupeachslicedmushroomsandmincedyellowonionin2tsp.extra‐virginoliveoiluntiltender.Add1/4cupbaby
spinach,1mediumdicedtomato,1/4tsp.mincedgarlicand1/2tsp.Italianseasoning;sautéuntiltender,about2minutes.Toss
with3oz.browned93%leangroundturkeyand1/2cupcookedwhole‐wheatpenne.
Pastacanbeadietfood.Justsubbinggroundturkeyforbeefcutsthesaturatedfatcontentby2grams.
After:393calories
SmartDinnerSwap:SalmonNicoisesalad
Lightlymist1/2cupfingerlingpotatoeswitholiveoilspray;wrapinfoilandroastat350
degreesuntiltender,15to20minutes.Letcool,thenslice.Pureeaquarterofaripe
avocadowith1/2tsp.mincedgarlic,1Tbsp.eachcidervinegar,limejuiceandchopped
cilantro,andapinchblackpepperuntilsmooth.Toss2cupsspringlettucemixwith
dressing;transfertoabowl.Topwith1/4cuphalvedgrapetomatoes,5redonionrings,
3oz.cookedwildsalmon,1slicedlargehard‐boiledeggandthepotatoes.
Thiswell‐roundedmealdeliverstwokeyslimmingingredients,explainsSass:"Salmon's
healthyomega‐3fattyacidshavebeenlinkedtoweightloss,andcooked,cooledpotatoes
areasourceofresistantstarch,whichmayhelprevupfat‐burning."
After:405calories
Maple‐OrangeChicken
Here’sasimplerecipetotryoutthismonth!Withlessthan300caloriesperserving,thisisahealthy,protein‐packedmealwithahint
ofsweetnessandcitrus–Perfectforawarmsummerevening!
INGREDIENTS:

¾cupoforangejuice

¼cupofdrywhitewine

½cupofmaplesyrup

4skinless,bonelesschickenbreasts

½teaspoonofsalt

½teaspoonofgroundblackpepper

Cookingspray
DIRECTIONS:

Bringorangejuice,wineandmaplesyruptoaboilin
saucepan.Reduceheatandletsimmeruntilthickened,
about8minutes,stirringconstantly.

Sprinklechickenwithsaltandpepper.Coatlargenon‐stick
panwithcookingsprayandsautéchickenovermedium
heatuntillightlybrowned(about5minutesperside).

Pourorange‐maplemixtureoverchicken.

Reduceheat,coverandcookuntilchickenisdone(about10
minutes).Spoonadditionalglazeoverchickenandserve.
*Seeoriginalrecipetosharewithfriendsandprintatthislink:
http://www.health.com/health/recipe/0,,10000001133796,00.html
12WeekstoaTotalTransformation
Fourwinnersfromthisyear'sGold'sGymChallengeexplain
thesecretsbehindtheirtotaltransformationandhowthey
reachedtheirfitnessdreams!
EveryJanuary,thousandsofmembersjointheGold'sGym
Challengetotakethefirststepinachievinggiganticfitness
goals.They'vetakenalookinthemirroranddecidedthat
whattheyseeisnolongeracceptable–theyarereadyto
lookbetter,feelbetterandmovebetter.Joiningthe
Challengeisagreatfirststepinchangingthatreflection,but
ittakeshardworkandrealmotivationtofinishstrong.This
year,Gold'sGymChallengeparticipantslostover180,000
poundsand165,000inchesofftheirbodies.
Herearefourwinnerstoexplainhowtheyachievedatotaltransformationinjust12shortweeks:
TIPSFROMATRAINER
EddyCampbellofGold’sGymBrokenArrowhastrainedtwoGold’sGymChallengewinners.Weasked
himtoexplainthethreemostimportantfactorsforfinishingtheChallenge.
Clickhereformore
LocalStory:SouthTexasCompaniesDiscoverCorporateWellness
Benefits
Gold’sGymcorporatewellnessclientH‐E‐BrecentlycompletedtheirH‐E‐BSlimDownShowdown,anannualhealthandwellness
challengeopentoemployees.Asoneofourcorporatewellnessparticipants,manyoftheiremployeespreparedforandparticipated
inthischallengebyutilizingourgymsandtheirwidevarietyofamenitiesavailable.AstheH‐E‐Bcompetitionreceivedbothlocal
andnationalattention,manypublicationsarenowtakingnoteandbeginningtodiscussthebenefitsofintegratingacompany‐wide
wellnessprogram.TheVictoriaAdvocate,alocalnewspaperinVictoria,Texas,exploredtheimplicationsofmandatorycorporate
wellnessprogramsandsharedphotosofsomeH‐E‐BemployeeschallengingthemselvesatGold’sGymfortheirSlimDown
Showdown.
Toreadthefullarticle,getagreatlookatoneofourSouthTexasgymsandseehowwehelpyouremployees,clickhere:
http://www.victoriaadvocate.com/news/2014/jun/29/intro_ew_063014_242677/
Social Media Tip Sheet: #DYK that a lower body workout not only strengthens your legs, but aids in injury prevention, as well? Get the most out of your #LegDay! http://goo.gl/9SZ3uO Look & feel great with these 6 #LegDay moves from Gold’s Gym Fitness Institute trainer Adam Friedman! http://goo.gl/9SZ3uO Is life getting in the way of your slim down success? Check out these 9 delicious meal swaps that can help you stay on track! http://goo.gl/pRstwL Switching up your go‐to foods never tasted so good! Open‐
face hummus & egg sandwich, anyone? http://goo.gl/pRstwL This year, Gold’s Gym Challenge participants lost over 180,000 pounds and 165,000 inches off their bodies. Are YOU up for the Challenge? http://goo.gl/hosxPV Check out 4 Gold's Gym Challenge winners who achieved a total transformation in just 12 short weeks! http://goo.gl/hosxPV