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FA L L / W I N T E R 2 0 1 3 FITLIFEUSA MAGAZINE

MAGA ZINE

ISSUE 1 FALL/WINTER 2013

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FITLIfEUSA
CONTENTS

MAGA ZINE

Fall Issue 2013


In this issue you will find:

The Phantom Review


The goal of Fitlife Magazine is to embody the character and the voice of the gym owner.
Fitlifeusa, is a versatile source that will give the tness community a place to voice their opinions on their personal gym and other gyms that they visit. FitLifeusa will do their own reviews on workout facilities in your city or town. Interested in becoming a secret tness nut? You could become one of our review informants and writers.. FitLifeusa, will contain information regarding healthy recipes, weight loss plans, health and beauty tips. There will be articles by Doctors that talk about tness and diet. The content will depend on how you, the reader respond. Let us know what you would like to see in the magazine and share your tness stories.

HIGH BLOOD PRESSURE, AFIB AND YOUR RISK OF STROKE


Personal Fitness Crossword

Fitness Personals
Healthy Eating
A new good for you recipe in each issue

18 BAILEY COURT CANTON MA


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The Phantom Review


GOLDS GYM Twin City Plaza 14 McGrath Hwy Somerville, MA 02143 (617) 625-9566 goldsgym.com/gyms/ massachusetts/so 245 Obrien Hwy @ Twin City Plaza (80, 87, 88) Cambridge St @ Sixth St Hours: Mon-Fri 12 am - 12 am Sat 12 am - 11 pm Sun 7 am - 11 pm
One word to describe Golds Gym in Somerville - beautiful. Walking in you are met with a friendly staff willing to answer any question you may have regarding the memberships that they offer and anything else that you may be curious about. The facility is clean and neat. The equipment is new and serviced regularly. Plenty of room to move and workout with areas sectioned off for different types of workouts. Clientele seems friendly and committed to keeping healthy and fit. Ages vary from highschool athletes to retirement age. Showers and changing areas are clean and maintained daily. Lockers are abundant and clean. The several times I have gone to workout I have not had to wait for any of the machines I am interested in. The weight room is also clean and there is always a trainer available to oversee the clients so that no one is doing something wrong that could potentially cause an injury. I high recommend Golds Gym.

JAKE HEALTH AND FITNESS CENTER 10 Central Avenue Fall River, MA xxx-xxx-xxxx Hours: Mon-Fri 12 am - 12 am Sat 12 am - 11 pm Sun 7 am - 11 pm
When I drove into the parking lot there were a lot of spaces for parking. As I walked into the Fitness center the desk person was on her cell phone but, after I said hello she was friendly to me. I asked her if she had someone that could show me around and she told me that I needed to make an appointment. I could look around myself and it was\ ok with her as she got back to her cell phone. I first looked at the floor and they were clean, the windows were clean and there were several people working out. I asked them about the gym and they said that most of time the equipment worked well, and they did not have to wait for most of the machine unless it was Saturday or Sunday morning or late evening. As I walked around I looked at the machines and most of them were old. Alot of the TVs on the machines were not working. I talked to one lady about the woman bath room and she said that soap was always out in the dispensers and the rugs were dirty. I walked into the mens shower and locker room and it was not clean. The shower was all mildew and the curtains were not clean. They had mildew on them. The sauna

was out of order, The locker room doors were broken. The price was not bad $30 per month and that included all the classes which included : body pump, Pilates, Spin class.

GOLDS GYM Twin City Plaza 14 McGrath Hwy Somerville, MA 02143 (617) 625-9566 goldsgym.com/gyms/ massachusetts/so 245 Obrien Hwy @ Twin City Plaza (80, 87, 88) Cambridge St @ Sixth St Hours: Mon-Fri 12 am - 12 am Sat 12 am - 11 pm Sun 7 am - 11 pm
One word to describe Golds Gym in Somerville - beautiful. Walking in you are met with a friendly staff willing to answer any question you may have regarding the memberships that they offer and anything else that you may be curious about. The facility is clean and neat. The equipment is new and serviced regularly. Plenty of room to move and workout with areas sectioned off for different types of workouts. Clientele seems friendly and committed to keeping healthy and fit. Ages vary from highschool athletes to retirement age. Showers and changing areas are clean and maintained daily. Lockers are abundant and clean. The several times I have gone to workout I have not had to wait for any of the machines I am inter-

ested in. The weight room is also clean and there is always a trainer available to oversee the clients so that no one is doing something wrong that could potentially cause an injury. I high recommend Golds Gym.

JAKE HEALTH AND FITNESS CENTER 10 Central Avenue Fall River, MA xxx-xxx-xxxx Hours: Mon-Fri 12 am - 12 am Sat 12 am - 11 pm Sun 7 am - 11 pm
When I drove into the parking lot there were a lot of spaces for parking. As I walked into the Fitness center the desk person was on her cell phone but, after I said hello she was friendly to me. I asked her if she had someone that could show me around and she told me that I needed to make an appointment. I could look around myself and it was\ ok with her as she got back to her cell phone. I first looked at the floor and they were clean, the windows were clean and there were several people working out. I asked them about the gym and they said that most of time the equipment worked well, and they did not have to wait for most of the machine unless it was Saturday or Sunday morning or late evening. As I walked around I looked at the machines and most of them were old. Alot of the TVs on the machines were not working. I talked to one lady about the woman bath room and

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Personal Fitness Crossword

Across

1. The hearts purpose is to keep ________ pumping through your body 4. Muscular ________: The most weight you can lift or the most force you can exert at one time (One of the 5 components of fitness) 9. Expressing your feelings in positive ways is an example of Mental/________ health 11. Listening to music is one example of how to manage ________ 13. Body composition can be measured by a ________ calculator 14. With exercise and regular training, your resting heart rate and maximum heart rate can ________ because your heart has become stronger and more efficient with pumping a greater volume of blood with each beat 15. ________ heart rate: The highest heart rate an individual can safely achieve through exercise stress 17. The 3 phases of an exercise/work-out program are: Warm up, ________, and Cool down 19. ________vascular endurance: How effectively your heart and lungs work when you exercise and how quickly they return to normal when you stop (One of the 5 components of fitness) 20. ________ calipers are another way body composition can be measured 21. ________ Training/Lifting focuses on muscular strength and endurance 22. ________/Emotional health: Mind, emotions, and stress 23. A combination of physical, mental/emotional, and social well-being. Think health triangle

Down
1. 2. 3. 5. 6. 7. 8. 9. 10. 12. 16. 18.

See h know ow much abou y t he ou alth!


1. Cardio burns more calories tan strength training. Fact or Fiction? 2. You can reduce cellulite through exercise. Fact or Fiction? 3. Crunches are one of the best moves to target your abs. Fact or Fiction? 4. Exercise immediately improves your ability to learn. Fact or Fiction?
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________ composition refers to the ratio of body fat to lean body tissue (One of the 5 components of fitness) Blood is good because it carries ________ and other chemicals around your body ________ health: Anything dealing with the body ________ heart rate: What your body should be consistently working at during exercise It is recommended that teenagers get ________ hours of sleep ________-down: Gentle exercises that let your body adjust to ending a workout The ability to move joints fully and easily through a full range of motion (One of the 5 components of fitness) Muscular ________: The ability of a muscle to repeatedly exert a force over a prolonged period of time (One of the 5 components of fitness) ________-up: Gentle exercises you do to prepare your muscles for moderate to vigorous activity To improve your physical health you can ________, eat healthy, and have good hygiene ________ health: How we get along with other; interacting Keeping your health ________ in complete balance can keep you and your body healthy

Premium Health News Service Posted 08/06/2013 at 2:00 pm EST Source: American Heart Association

HIGH BLOOD PRESSURE, AFIB AND YOUR RISK OF STROKE


hand, affects far fewer Americans -- an estimated 2.7 million. Because high blood pressure is so frequent, affecting tens of millions of people, it has a bigger impact on the number of strokes attributed to it, Dr. Sacco said. But atrial fibrillation is a more potent risk factor. The two risk factors are also related to each other: High blood pressure is a risk factor for atrial fibrillation. Middle-aged men and women with high blood pressure are at increased risk for atrial fibrillation later in life. Then it becomes a double whammy, where you have high blood pressure, as well as atrial fibrillation increasing your stroke risk, Dr. Sacco said. Stroke prevention is often the focus of doctorpatient conversations in atrial fibrillation, Dr. Sacco said. But for people with high blood pressure, busy physicians dont always rank discussions about preventing stroke as high as wed like, he said. We have so many very effective medicines to treat high blood pressure and atrial fibrillation. If more patients with high blood pressure and atrial fibrillation are properly treated, were optimistic the number of projected strokes will go down. For more information on high blood pressure, atrial fibrillation and stroke, please visit the American Heart Associations websites: www. heart.org/hbp, www.heart.org/afib and www. strokeassociation.org.

Stroke is the nations No. 4 killer. It happens when a blood vessel that supplies blood to the brain is blocked or bursts. Nearly 800,000 Americans suffer a stroke each year. High blood pressure is the chief culprit, and atrial fibrillation isnt far behind. Yet theres good news; you can easily do something about both. Your best defense is to avoid these heart conditions through a heart-healthy lifestyle. But even if youre living with atrial fibrillation or high blood pressure, theres still a lot you can do to lower your risk of stroke.

THE STROKE CONNECTION


The brain needs blood and oxygen. When that doesnt happen and that crucial nourishment cant reach the brain -- either because of a clogged artery or a burst vessel -- brain cells start to die. For people with high blood pressure, the force of blood pushing against the arteries as the heart pumps blood is too high. That causes gradual damage to the arteries, including those to the brain. A weakened blood vessel may rupture in or near the brain, or scarred arteries may become blocked by a clot or plaque buildup. Then theres atrial fibrillation. Thats when stroke risk increases because the rapid heartbeat allows blood to pool in the heart, which can cause clots to form and travel to the brain. High blood pressure is generally considered the most common controllable risk factor for stroke, but atrial fibrillation is the most powerful, said Ralph L. Sacco, M.D., professor and chairman of neurology at the Miller School of Medicine at the University of Miami and past president of the American Heart Association. Somebody with high blood pressure has almost twice the risk of stroke than somebody without high blood pressure, he said. But someone with atrial fibrillation has more than five times the risk of stroke. More than 76 million Americans have high blood pressure. Atrial fibrillation, on the other

HOW TO REDUCE STROKE RISK


Stroke is not inevitable, even if you have high blood pressure or atrial fibrillation. Preventing or controlling high blood pressure and atrial fibrillation can greatly lower your chances of having a stroke. Heres how: 1. Dont smoke. 2. Get regular physical activity. 3. Maintain a healthy weight. 4. Limit alcohol to no more than two drinks a day for men or one drink a day for women. 5. Eat a healthy diet high in fruits, vegetables and whole grains. Include low-fat dairy products and limit salt, saturated fat, trans fat and cholesterol. 6. Monitor your blood pressure and work to keep it at your goal. 7. Take your medication as prescribed if you have high blood pressure or atrial fibrillation.

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Healthy Eating
Recipe of the month submitted by Donald Paterson

EatingWell: 7 ways to eat more vegetables


By Nicci Micco, M.S., EatingWell.com, Premium Health News Service Posted 08/06/2013 at 2:00 pm EST

Research suggests that eating plenty of vegetables may help you lower your risk for heart disease and get more fiber, nutrients and antioxidants in your diet. If youre finding it difficult to get your daily servings of vegetables, try these tips to make eating more vegetables easy:

4. Stock up on salsa
The low-cal condiment is long on flavor and fiber-and it packs a whole vegetable serving into every 1/2 cup.

1. Top proteins with sauteed vegetables


Instead of topping cooked fish (or meat or poultry) with a sauce, use sauteed vegetables, such as spinach, or peppers, onions and tomatoes. Theyll add plenty of flavor and nutrients--and at the same time boost portion size without adding a lot of calories.

5. Add spinach
Add spinach to soups, stews and casseroles. It pumps up the volume--so you feel like youre getting more--for virtually no additional calories.

6. Dress up your vegetables


Eating vegetables simply steamed gets old fast. Add just a little olive oil plus big, bold no-calorie flavoring (garlic, sherry vinegar), and youve got a delicious proof that low-cal eating doesnt have to be boring. You can do it forever.

2. Replace carbs with vegetables


Lighten carbs with low-cal veggies. If you love cheesy mashed potatoes but not all the calories they deliver, replace some of the potatoes with vegetables, such as broccoli Youll get fewer calories and more disease-fighting antioxidants. (Another twist on this trick: Replace some of your pasta with veggies.)

7. Eat edamame
Get edamame--green soybeans--into your diet. They have satisfying protein and fiber. Try adding them to salads, stir-fries or soups. (EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www. eatingwell.com.) (c) 2013 Eating WEll, Inc. DISTRIBUTED BY TRIBUNE MEDIA SERVICES, INC.

3. Use lettuce leaves as bread


The next time you make a sandwich, consider lettuce leaves as a virtually calorie-free alternative to a bread slice or wrap. Just about any filling works beautifully. Try tuna or chicken salad, a stir-fry or even a burger.

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