The Mettler Release
Take Fitness to the Next Level

Spring is the perfect time to start working at achieving Whole Life Fitness.

Whether you're already in shape and looking forward to taking your favorite workouts outside or you need a new workout plan to shape up for summer, we're here to help!

This month, we're offering new group fitness classes like Cardio Kickboxing, and have added two BOSU classes to our permanent schedule. We also have Pilates Fundmentals available to teach you the basic skills you'll need for all of our Pilates classes.

Because we're committed to helping you stay healthy both in and out of the gym, we've brought you tips on how to make your bike fit correctly and how to read nutrition labels, too.

We hope you have a great spring. And, as always, we're here to help you reach your health and fitness goals.
Paul Mettler
Paul Mettler, PT, DPT
Fit Your Bike Properly to Stay Injury Free
    Fit Your Bike Properly to Stay Injury Free
Riding a bike is a great way to stay in shape. Unfortunately, riding an ill-fitted bike can cause lower back pain and other problems. There are several guidelines to finding a bike that fits well.

You should also pay attention to your posture. Good posture involves changing hand position frequently, keeping a controlled but relaxed grip on the handlebars, and wearing proper shoes.

It's important that your bike seat is level to support your full body weight and allow you to move around on the seat when necessary. Too much upward tilt can result in pressure points. Too much downward tilt can make you slide forward while riding and put extra pressure on your arms, hands, and knees.

Another easy adjustment is to fix the handlebars. Those that are too high, too low, too close, or too far away, can cause neck, shoulder, back, and hand pain. You should be able to use all the positions on the handlebars with bent elbows while riding.You can change the handlebar width or height to make sure that happens.

Regardless of the bike position, it's important to make sure that you're wearing a snug helmet that fits low on the head. It should stay in place through vigorous shaking and shouldn't move when the buckle is fastened. When you open your mouth wide, you should feel the helmet pull down slightly.

Remember, if you're suffering from knee pain, it's likely the seat is too high or low or far forward or back. Neck pain can be caused by riding a bike that is too long or having handlebars which are too low. Foot pain or numbness may come from wearing soft-soled shoes. Gloves can prevent hand pain or numbness.

Need more tips? Come to Mettler Athletic this Saturday, April 10th, at 2pm for a free tutorial on finding the right fit for your bike.

    Try Cardio Kickboxing This Month
This month, Mettler Center is pleased to offer cardio kickboxing, our newest group fitness class. Cardio kickboxing provides aerobic and anaerobic benefits to help you burn calories while increasing muscle tone. You'll also increase muscle strength, endurance, and flexibility.

Additionally, you'll learn valuable self-defense moves. Although, you'd benefit from our Self-Defense 101 to learn how to place kicks and punches on a target, this class can help you learn the proper form to use when punching or kicking.

You will not only get physical benefits from cardio kickboxing. Cardio kickboxing helps you boost confidence and self-esteem. You'll feel better mentally because you're learning a complex, new skill. As you fine tune that skill, your self-confidence will soar.

Those stressed out from daily life and work pressure can use the class to relieve accumulated stress and anger. Exercise in general is also a good form of stress relief because it increases endorphins, or feel-good hormones, in your body. It also increases energy levels.

Many people who take cardio kickboxing say that they don't even realize that they are working out. Unlike a traditional martial arts class, the music can distract you from the pain and motivate you. Unlike an aerobics class, there are many techniques that you can learn so that you are always trying something new.

This 6-week class is held Monday's, 4:30-5:15pm in Studio A and runs April 5th through May 10th.

For more information contact Member Services.

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Nutrition Tip
of the Month
Get real and be specific. Write down three or four realistic goals that you can stick to. For example, "I will try to lose one pound of body fat every week. I will walk for 30 minutes minimum five days a week."
More nutrition information...
Upcoming Events
4/5     Kickboxing
4/5     MEL's Group
4/8     Taste of Spring
4/10   Bike Fitting Demo
4/12   Kickboxing
4/12   Pilates Fundamentals
4/14   Are You Being Injured at
          Your Desk?
4/19   The Art of Relaxation
4/20   Coupon Corner
4/24   Kids Cook
4/28   Everyday Cooking

View our online calendars for the most current information.
How to Read a Nutrition Label
Reading a food label can be tricky, but it doesn't have to be. To get the most from reading the nutrition label, you must know what the numbers mean.

The first place to start is the serving size and number per package. Serving sizes are standardized for easy comparisons to similar foods, but it's important to note that a serving is usually not one package. Instead, there are often several servings per package.

Next, you'll see calorie counts. The calories provide a measure of how much energy you get from one serving.

Following calorie counts is a list of nutrients like fat, saturated fat, trans fat, cholesterol, and sodium which may increase your risk of certain chronic diseases like heart disease, some cancers, and high blood pressure.

Then, nutrients like dietary fiber, vitamin A, vitamin C, and calcium are included.

The percent daily values are next. They help you determine if a serving of food is high or low in a given nutrient.

If you have questions about the food you're eating, set up a free appointment with our registered dietitian.

Celebrating 10 Years of Service
10 Years of Service
Lori Ozment has worked at Mettler Center for 10 years, and we recognize and congratulate her on reaching this anniversary milestone.

In addition to working as a personal trainer, Lori teaches group fitness classes. She has also been a featured guest in cooking classes.

A marathon runner, Lori exemplifies our vision of "transforming the lives of the people we serve." She is in the best shape of her life and has touched many lives.

We wish Lori many more happy decades at the Mettler Center. If you see her, please wish her a happy anniversary!
Join Us for a
Taste of Spring!
On April 8th, join us during our "Taste of Spring." Invite your family and friends to relax and enjoy a refreshing beverage, while sampling healthy appetizers in our lobby. Cocktails will be served from 5-7pm.

Our "Taste of Summer" will be Thursday, June 10th, so mark your calendars now!