July 2019 Newsletter
Congratulations to all the June Go for GOLD winners. To get Gold status, they each earned at least 2,300 energy points in the eGym app within 28 days, plus all the extra health benefits that come with it!
All winners will receive an eGym sweatshirt and the winners from May and June will be entered into a drawing to win a Fitbit Charge 3!
Watch for the Fitbit winner announcement soon!
eFitClub partners with local businesses to provide exclusive discounts and deals to our members.
We have two new Perks this month!
Our newest eFitClub Perk is from our neighbor OliveTheAbove in Belfair Towne Village. Show your eFitClub wristband and receive 10% off their delicious oils and vinegars.
Our second new Perk is from The Juice Hive and Health Emporium located in Bluffton Village. 10% off your order of healthy smoothies, supplements, and natural food.
Check out the lobby TV for all of the Perk partners.
July Member Challenge - Outrank the Trainer
Do you have what it takes to outrank the trainers? Accumulate points during July to move up the ranks in the eGym app. If you’re outranking at least one of the trainers on July 31st you’ll win a Microfiber eGym Towel and more importantly, bragging rights for the next year! Consistency is the key so keep moving and get those points!
Do you foam roll?
Try a Fitness on Demand class on foam rolling - search for “foam” or “foam rollers”.
Here are some helpful tips from myfitnesspal
Foam rolling has become synonymous with athlete recovery — many pro runners and endurance athletes even travel with their foam rollers. The research largely backs up the efficacy of foam rolling: A review of foam rolling found it can improve mobility and range of motion, as well as decrease soreness post-workout — which can lead to speedier recovery after a tough run.
While we know foam rolling is a positive, we rarely talk about the best ways to do it. There are a few ways to foam roll that may cause more harm than good:
1. GOING TOO HARD, TOO SOON
The Fix: Use a soft touch and ease off when it starts to feel painful. Start foam rolling for a few minutes then build up to those 30-minute sessions. (Try getting into a routine with 5–10 minutes of rolling most days, versus a huge once-weekly session.)
2. NOT LOOKING BEYOND THE PAIN
The Fix: You should spend time thinking about what feels good, what movements help and how you feel after a rolling session and in your next workout. Use foam rolling as a chance to gather information about what is really going on in your body.
3. ONLY ROLLING WHERE IT HURTS
The Fix: Think about the areas around the painful spot: Tight hamstrings, for instance, can lead to knee pain for runners, so rolling your hamstrings might be the better place to start, instead of around your knees.
4. SPEEDING THROUGH
The Fix: If you’re really pressed for time, target one or two spots, like hamstrings and calves, and do them slowly.
5. THINKING MORE IS MORE
The Fix: When it comes to foam rolling, once a day is plenty — and spending around 30 seconds on each muscle group is also enough.
6. NOT GETTING HELP
The Fix: To make your foam rolling the most efficient it can be, consider making an appointment with a physical therapist to help you assess your current status and show you the best ways to use a foam roller on your own. That 30-minute session with an expert can make your foam rolling much more effective. “Foam rolling is just one part of the bigger picture of movement health, and it can help to have an expert work with you to come up with a plan that’s best suited for your needs,” Vogel adds.
7. STRESSING ABOUT IT
The Fix: Find ways to relax and embrace the pace of foam rolling for the best results. Keep that relaxed mindset while foam rolling — put on some chill music, take deep breaths, create a relaxed vibe. That’s going to make it more effective.
Give foam rolling a try and let us know how you like it.
Please take a minute to take the member survey in your GymMaster app by selecting the Questionnaire button. We appreciate your input so that we can provide you more of what you want.
If you’d rather submit anonymously, drop off a copy at the front desk
If you are loving your fitness program here at the eFitClub and seeing great results, how about letting us share it with others? Here are a few samples to help you develop your testimonial:
1. Before finding us, what was your struggle? What were your biggest exercise frustrations?
2. How did our program help you?
3. What do you like best about our Club?
Drop us an email to firstname.lastname@example.org or contact any of the staff to let us know how eFitClub is improving your life.
Make Time for Thai
By Drisana McFadden - Certified Culinary Expert and Personal Trainer
Think Thai food is hard to make or too time-consuming? Think again! This weekend, I was inspired by a trip to a local Thai restaurant to come up with a simple, light and super healthy version of tempeh* with Thai influenced flavors. The best part about this dish is that it’s loaded with vitamins, minerals, and nutrients that can help you be healthy and reach your fitness goals.
There are numerous health benefits from this plant-based recipe -
Red bell peppers actually contain more Vitamin C than citrus fruit. They contain over 200% of the RDA of Vitamin C, which helps our bodies properly absorb iron. It also contains lycopene, which prevents many cancers such as those of the prostate and lung. To help meet weight loss goals, red peppers activate thermogenesis and slightly increase the body’s metabolic rate.
Quinoa is a gluten-free grain which is high in fiber, thereby helping us feel full. This nutty-tasting grain is also one of few plant sources containing all 9 essential amino acids. It is high in protein so quinoa increases our metabolism and reduces appetite. Finally, quinoa is high in magnesium, zinc, potassium, and iron in highly absorbable forms.
Spinach is high in nitrates to help moderate blood pressure and lower the risk of heart disease. It is also loaded with antioxidants to help combat oxidative stress. Red cabbage contains anthocyanins, a plant pigment that gives it that beautiful color and reduces our risk of heart disease. Additionally, there are high amounts of potassium, which help excrete excess sodium and relaxes our blood vessel walls to lower blood pressure.
Finally, we have the amazing avocado, which is a source of healthy monounsaturated fat. Avocados contain more potassium than bananas, a mineral that helps to lower blood pressure. An added bonus of this ingredient is that its fat content helps absorb nutrients from plant foods as well as increase antioxidant absorption from other foods.
In addition to being super quick to prepare, this amazingly healthy dish packs a whopping 24 grams of protein, making it a perfect complement to your time in the gym!
* Tempeh is a plant-based protein loaded with fiber, vitamins, and probiotic benefits made from soybeans, although various beans, whole grains, and flavorings are often added as well. Tempeh is not just for vegans —it’s popping up on restaurant menus and in grocery stores everywhere.
Thai Inspired Tempeh Bowl
For the Marinade
¼ c tamari
1 tsp garlic powder
1 Tbsp roasted sesame oil
1 tsp gochujang (or hot sauce of your choice)
1 8 oz. package tempeh
For the Bowl
1 c quinoa, cooked according to package directions
1 red bell pepper, julienned
3 scallions, thinly sliced into rings
2 c baby spinach, roughly chopped
4 medium carrots, ribboned with a vegetable peeler
2 c red cabbage, thinly sliced
1 avocado, diced
1 Tbsp olive oil
For the Dressing
⅓ c unsalted creamy peanut butter (or nut butter of your choice)
4 Tbsp tamari
2 tsp raw honey
1 tsp chili garlic sauce (or ¼ tsp red chili flakes)
1 lime, juiced
¼ c water, to thin the dressing out
Salt to taste
Combine ingredients for the marinade.
Cut tempeh into ½ inch thick slices, cover with marinade and let sit 30 minutes.
Combine the cooked quinoa and prepared vegetables in a large mixing bowl. Toss lightly to combine.
Heat olive oil in a skillet over medium heat.
Once the skillet is hot, add tempeh slices and cook 3-4 minutes per side, or until golden brown and remove from heat.
Distribute quinoa and vegetable mixture evenly into 4 bowls. Top with 3-4 slices tempeh and 2 Tbsp dressing.
Words of Inspiration
Everything in life is connected – every test in life is to help us grow. Getting fit is one of those tests – it’s not going to be easy. Passing this test leads to passing other tests in life. Stay strong, stay committed, and keep up the great work with your eFitClub fitness program!