Use the Fall to Renew Your Exercise Goals
Fall is the perfect time of year to renew your fitness goals. You're finally starting to get into a routine that allows you to schedule regular workouts. Your reduced travel plans will make it easier to plan and eat healthy meals without interruption, too.
Still looking for motivation to get back to living your best life? Our personal trainers, group exercise instructors, registered dietitians, and therapists can help.
We're offering new group exercise classes for the fall. Additionally, we have physical therapy and nutrition consultations available.
With our experts guidance -- and a little dedication to a diet and fitness program -- you can live dedicated to "Whole Life Fitness."
Paul Mettler, PT, DPT
Make the Most of Your Next Massage
Massage therapy can be a wonderful experience for Mettler members and non-members alike.
Studies have shown that massage reduces stress, helps manage anxiety and depression, relieves pain and stiffens, controls blood pressure, hastens recovery time for sports-related injuries, boosts immunity,and compliments cancer treatment.
Even those who don't "need" massage to assist in recovery for any particular condition may enjoy it because it involves having a
therapist provide physical comfort in a caring way.
Still, there are some ways to make your massage experience even better than you've ever dreamed possible. Before your therapist starts your massage, be sure to relay any important health information -- like if you're allergic to an ingredient found in common lotions, oils, and powders.
You should also share your expectations. Are you trying to
get rid of stress in your shoulders? Would you like to relax for
an hour? Would you like the massage therapist to play
music? How much conversation are you comfortable with?
Throughout the massage, your therapist will check in with you to make sure that you're receiving the right amount of pressure and that she's not moving too quickly through one area that may be particularly painful.
If, at any time, however, you feel uncomfortable, speak up. Your massage therapist can work with you to change the pressure or
pace of a stroke. Also, feel free to tell your therapist if you're uncomfortable for other reasons. Some people receive massages as gifts, but don't like strangers touching them. If you're at all apprehensive about the experience, voice your concerns.
Our therapists are trained in Swedish Massage, Deep Tissue/Trigger
Point Therapy, Pre-Natal Massage, Hot Stone Massage, Infant Massage, Bellanina Facelift Massage, Sinus Relief Massage, Sports Massage Therapy, Thai Massage, and Negative Pressure Massage Cupping.
To schedule an appointment or get more information about the types of massage offered, call member services.
Nutrition Tips for Every New Athlete
Whether it's your son's first year playing football or you've become an avid runner after the summer, we're here to help you make sure that your nutritional needs are met. Many athletes often struggle with getting enough -- and the right types -- of food in their systems.
Many adults begin working out to lose weight and don't
focus on refueling their bodies like more experienced athletes.
Children can often try to use sugary sports drinks as replacements for water, which can be problematic. To make sure that both you and your child are properly hydrated and have the nutrients you need, follow our advice below:
Pay Attention to Dehydration Indicators
Dehydration is serious. As your temperature climbs and you spend more time sweating, your risk for dehydration will increase. If your urine is dark, you're dehydrated. About an hour after you finish your
workout, it should be a pale yellow.
Don't Get Too Tired
You'll feel fatigued, but you shouldn't be completely gassed. If
you're working out for a long time, aim to get 45 to 60 grams of carbs in your system throughout your workout. Although there are few options that can provide that entire amount of carbohydrates, you do have some options. Try combining these snacks with 30 grams of carbs in them to come up with a healthy snack with the right amount of carbohydrates: one banana, six pretzels, 2 Fig Newtons, 1 gel pack, or 16 oz. of a sports drink.
Remember the Salt
If you're a salty sweater, you need to consume extra sodium during
exercise. Salty sweaters, who finish workouts with a white crust of
salt on their clothes or skin, should try to eat pretzels or sports
drinks. It is just as critical for salty sweaters to replenish the
salt in their system as it is for them to get enough water.
After a workout, you're going to need to refuel and relax a bit. Try
to eat a meal that combines protein as well as carbohydrates and
antioxidants to aid recovery. For example, try 100 percent whole grain toast spread with ricotta cheese, sprinkled with ground ginger and cinnamon and topped with sliced pear or berries. Another option would be 100 percent whole wheat pita stuffed with chicken or salmon salad (mix curry powder, grapes, raisins and pecans into salad).
Our registered dietitian is also available to answer questions about
nutritional needs. You can schedule a consultation with her.
Save 20% off a Healthy Cooking Class
of the Month
People generally tend to eat more in the fall, but that doesn't mean we have to eat unhealthily. Soups, stews, breads, sweet potatoes,
butternut squash, apples, pumpkins, and all types of greens can actually be healthier than foods of other seasons. They are typically
packed with great nutrients.
|New Fall Classes
Mettler Center is proud to offering two new 6-week classes this fall. And while they've already begun, there's still time to enroll!
The first, Impact Kick & Boxing, is a fun and exciting class that will increase your physical and mental strength.
This unique program teaches step-by-step moves to increase cardiovascular fitness and strength through intervals, to help you get the most out of your workout.
For those looking to tone your tummies, we're focusing on this trouble zone through strength training and kick boxing. The class is held Mondays and Wednesdays from 4:30-5:15pm.
Cardio Kickboxing is an excellent opportunity to increase your fitness level while trying new, fun, and exciting workouts using various equipment.
Using a variety of kicks and punches, kickboxing increases joint flexibility. You will also increase cardio fitness, endurance and body tone. The six-week class is held Wednesdays 9am.
For additional information, contact member services. If you need help trying to determine which of these -- or any of our other classes -- best meet your fitness needs, contact Mettler Center manager Joy Sheehan.
Join the Mettler Center as we partner with Eastern Illinois Foodbank to provide food to those in our community facing hunger.
This food drive is a great opportunity to provide crucial resources to the Eastern Illinois Foodbank. The food and funds donated will help the Eastern Illinois Foodbank to supply food to agencies and organizations that collectively provide food assistance to more than 44,000 men, women and children each month.
As the needs in our community grow, so do the Foodbank's. So join us this month, as we all make a difference, alleviating hunger, and nourishing a stronger community.
|Mettler Athletic News
As you're probably aware, Mettler Athletic will be closing at the end of the year.
To welcome Mettler Athletic members to Mettler Center, we will host an Open House on October 21st from 10am-3pm and October 22nd from 9am-12pm.
Current MA members may tour the facility, get questions answered and transfer their membership. Drawings will be held each day for those who transfer their membership.
On November 8th, from 4-7pm at Mettler Athletic, staff will assist members interested in transferring their membership, or you may transfer at Mettler Center at any time.
And don't forget we're offering Mettler Athletic members a free Fitness Plus upgrade so you can try out Mettler Center for the remainder for the year.
Keep in mind Mettler Athletic now closes at 5pm on Saturdays and Sundays.