July 2011 KEEP MOVING THIS SUMMER: JOIN CLUB PED! Brought to you by the WellPoint on-site Wellness Centers and Health YOUniversity, CLUB PED is an eight-week walking and running program for associates at all fitness levels. Whether you are just getting started or you have made walking or running a daily commitment, this program can meet your needs and motivate you to reach new goals. The program is open to all WellPoint Associates. You do not have to be a member of the Wellness Center or Health YOUniversity to participate.

The information in this newsletter is intended for educational purposes only and should not be interpreted as medical advice. Please consult your physician for advice about changes that may affect your health.

Swimming

The eight-week program begins on Monday, August 1 and has three weekly mileage levels from which you can choose: Beginner -- five miles per week Intermediate -- 10 miles per week Advanced -- 15 miles per week

The two week registration period for Club Ped begins on Monday, July 18. To register go to www.myclubped.com and click on “New Participant” in the toolbar at the top of the screen.

Swimming has become popular because it is an ideal activity for people of all ages and abilities—from the superstar athlete to those with physical limitations and disabilities. Whether its lap swimming or aquatic therapeutic rehabilitation, water provides the tools needed to improve or maintain flexibility, strength, cardiovascular fitness, balance/core stability, and functional motor skills. It is the following properties of water make swimming and aqua aerobics great modes of exercise:

Buoyancy will help to support body weight, which makes water exercise low impact and thus easy on the joints. Specifically, water exercise is beneficial to those suffering from pain due to arthritis, back/joint disorders, and recent joint surgeries (i.e., total knee/hip replacement). The deeper you go, the less weight you will have to support!

Hydrostatic pressure in deep water helps with circulation disorders, such as

edema, lymph edema, and swelling in lower limb joints.

Viscosity builds strength, endurance, and flexibility when the FITT principle

(frequency, intensity, time, and type) is applied.

The properties of water challenge all major muscle groups and can help improve the cardiovascular and muscular systems through a combination of aerobic and anaerobic exercises. The breathing pattern for exercise in water is different than when exercising on land. As a result, the lungs and heart are challenged aerobically, while various muscle groups are challenged by working hard to stay afloat.

Start taking advantage of the benefits of swimming and water exercise today! All you need in the way of equipment is a swim suit, goggles, and a towel. Additionally, if you are swimming for fitness or as a means of cross training, it is important to keep track of the distance you are swimming. Note that an Olympic size pool measures 100 meters. Make sure you ask the staff at your local pool what the length of the pool is so that you can keep track of your workouts.

Getting Started: Plan ahead! Don’t expect to be able to go out for an hour-long swim and find that it is easy. Gradually build up your workouts with lap intervals. Use equipment to complete laps to give your muscles a break. Consider participating in a stroke clinic or adult swimming lessons to advance your skills and confidence in the water. ** It is important for beginners to know that resting heart rate decreases 10 beats/min and max heart rate decreases by 10-30 beats/min while exercising in water.

Intermediate: Swim with a purpose! Alternate your endurance lap swimming days with isolated muscle group strength building. For example, on Mondays, Wednesdays and Fridays, try swimming a 200 meter front crawl, 200 meter breast stroke, 200 meter backstroke, 200 meter fly, and repeat. On Tuesdays and Thursdays, warm-up with a 200 meter crawl, 200 meter flutter kick (using a board), 200 meter crawl (using aqua fins), 200 meter breast kick (using a board), 200 meter breast stroke, and 200 meter backstroke (using a board).

Advanced: Challenge yourself! Combine the above workouts and set goals. For example, during lap swimming, use the clock for timing and work at improving your time. Remember to always warm-up and a cool down between interval laps and at the end of your workout. This is especially important for higher intensity workouts.

A Good Alternative To Land Exercise

Source: www.webmd.com

Garlic & Herb Portabella Mushrooms

D I R E C T I O N S

1. Preheat grill. 2. Place the mushroom caps, round side down,

on a plate. 3. Add the olive oil, shallots, garlic, basil and

chives to a custard cup and stir to blend well. 4. Spread the olive oil herb mixture evenly over

the tops (the flat side) of the mushrooms. 5. Place mushrooms, flat side up, on grill and

lower the top (if using a contact grill). 6. Cook about 5 minutes. 7. Serve as a side dish (sprinkled with grated

cheese, if desired) or as the filling in a sandwich.

Lite Bites:

Sources: Elaine Magee—2007, www.webmd.com

I N G R E D I E N T S

4 portabella mushrooms, stems removed, rinsed and dried well 3 t. olive oil 1½ t. diced shallots (freeze-dried diced shallots can be used) 1½ t. minced garlic 1½ t. finely diced fresh basil (freeze dried can be used) 1½ t. finely diced fresh chives (freeze dried can be used) Salt and pepper as desired (optional)

N U T R I T I O N F A C T S

# of Servings = 4; Serving Size = 1 mushroom; Calories Per Serving = 50; Protein = 2g; CHO = 4g; Fat = 3.6g (Sat. Fat = 0.5g); Chol. = 0mg; Fiber = 1g; WW PointsPlus® = 1

The Wellness NEWS

A P u b l i c a t i o n o f t h e W e l l P o i n t

W e l l n e s s C e n t e r s

July 2011 Member RecognitionJuly 2011 Member RecognitionJuly 2011 Member Recognition

MEMBERS WHO VISITED THE WELLNESS CENTER 5-11 DAYS PER MONTH!

Fabulous 5

Shanequa Abney

Brian Austin

Pat Bajsert

Leslie Beam

Danyelle Bonner

Susan Bould

Sheila Brown

Christina Croker

Stephanie Cruz

Sara Dillman

Laurel Doten

Knighteka Fauntleroy

Julia Harrell

Natasha Harris

T’Clla Marks

Karana Hicks

Queen Harris

Sheryl Hughes

Valerie Kelley

Margaret Johnson

Patricia Joyner

Laura Marks

Mary Hodges

Sheryl Hughes

Margaret Johnson

Patricia Joyner

Valerie Kelley

Laura Marks

T’Clla Marks

Evelyn Martin

Melissa Maples

Anabel Mathews

Keith McMullin

Marie Mills

Beverly Olin

Joanne Simmons

Elizabeth Skinner

Sakhan Sok

Lorna Stewart

Danny Stillman

Mia Thomas

Manika Tillman

Jody Trainham

Karen Turner

Rita Woodley

Ed Zaunick

Ted Zeh

Great Eight

Robin Bandino

VanDora Beaver

Lamont Cook

Frank Creasy

Jerron Dennis

Michele DeVore

Robert Edberg

Beverly Evans

Tonya Foster

Michelle Frazier

Cheryl French

Pamela Gary

Shirley Goodman

Rochelle Griffin

Tim Gundlach

Pamela Hancock

Marquita Harding

Heather Johnson

Kiwanda Johnson

Sabrina Jones

Jennifer Kessler

Kate Koontz

Marquetta Lee

Hanson Mabry

Pradeep Madiraju

Debbie Manley

Charlotte Massicot

Melinda Matzell

Audrey Michael

Lena Murriel

Doug Nichols

Ruth Nichols

Amy Shook

Charmaine Smith

Deborah B Smith

Latisha Smith

Tyrone Thorpe Jr.

Carter Tucker

Anne Vaeth

Alan Watts

Jennifer Young

KEY Members whose names have been underlined are the Fabulous Five and Great Eight prize winners. Please stop by the Wellness Center and pick up

your prize!

July 2011 Member RecognitionJuly 2011 Member RecognitionJuly 2011 Member Recognition

MEMBERS WHO VISITED THE WELLNESS CENTER 12+ DAYS PER MONTH

Members whose names have been underlined are the Dedicated Dozen prize winners. Please stop by the Wellness Center and pick up your prize!

KEY

Dedicated Dozen

Veronica Armstrong Helen Blanding Priscilla Brown

Janet Browning Mary Beth Butler Greta Clements

Will Coker Kristi Curley Sharon Echols

Timothy Garner Sharonda Ghee Hector Gonzalez

MacGregor Gould Bill Haymes Delores Hicks

Winnie Johnson Kyra Jones Debra Kirven

George Lacy Elizabeth Lanham Cassandra Latney

Virginia Lewis Andrea Lovelace Wilma Marsh

Scott Matteson Gregory Mills Ellen Redding

Kevin Reid Ryan Richter Marc Rondeau

Tim Scarborough Tisha Smith Joe Thomas

Charnel Tinsley Henrietta Shaw-Valentine Aneitra Viney

Bess Wilton Stacy Yuih

July Member of the Month

Delores Hicks

Favorite form of Exercise: Delores’ favorite form of exercise is walking.

Favorite thing about the Wellness Center: She enjoys all of the great equipment that

there is to use.

Why she comes to the Wellness Center: “ I come to the Wellness Center because I want

to be healthier and lose weight. I enjoy the time that I have in the Wellness Center and I

feel bad on the days that I can’t make it. But I really enjoy the workout.”

Contact the Wellness Center Staff to find out how YOU can become Member of the Month!

Congratulations Members!

Iron Man CLIMB

If you plan on getting to the beach this summer and looking your best, join the Iron Man Climb. Over the next

10 Weeks, record the number of sets, reps, and weight for one upper body exercise and one lower body exer-

cise of your choice. Submit your completed workout slip each time you perform resistance training (body

weight exercises, free weights, and/or resistance machines).

Each week the Wellness Center staff will record the total amount of weight that you have lifted along with the

total number of sets and repetitions you’ve completed. Just complete your workout, place your workout slip

into our drop box and go! At the end of week five and the final week (week 10) we will announce and award

prizes for both a male and female winners!

Contact your Wellness Center today and find out how you can participate!

Davis Center x42134

Holland Park x43275

Water is essential for daily function and optimal exercise performance. Not only does it make up 2/3 of the human body, but it also constitutes 75% of all muscle (including the brain), aids in digestion and absorption of food, regulates body temperature, carries oxygen and nutrients to the body's cells, and removes toxins and waste from cells. Water also serves to protect organs and tissues in the body, and helps metabolize stored fat for energy.

To maintain proper hydration, drink between 0.5 and 1 ounce of water per pound of body weight. Active individuals should drink even more, especially when exercising in hot temperatures.

Remember that it is important to hydrate and re-hydrate. Use these guidelines to maintain hydration levels before, during, and after

exercise: Drink 17 to 20 ounces of water two hours before the start of exercise. Drink 7 to 10 ounces of fluid every 10 to 20 minutes during exercise. Drink 16 to 24 ounces of fluid for every pound of body weight lost after exercise.

While drinking water is the best option for replacing your body’s lost water, it is OK to meet your individual needs through a variety of fluids and foods, including juices, smoothies, tea, lemonade, soups, fruits and vegetables.

Source: www.acefitness.org

FITT Tips:

A Guide For Healthy Hydration

JULY GROUP FITNESSJULY GROUP FITNESSJULY GROUP FITNESS Summer Session Classes will be held May 30 through August 5Summer Session Classes will be held May 30 through August 5Summer Session Classes will be held May 30 through August 5

Mon Tue Wed Thu Fri

Iron Man Climb Participate in the following classes and earn credits towards your

Iron Man workouts: Express ABS

A.B.C. Tabata

Muscle UP

1

7:30a Wake It Up (DC) 12:20p Tabata (DC)

4

Classes Cancelled Due to Holiday

5

12:05p Express Abs (DC) 12:25p ABC (DC) 5:05p Power Yogi (DC) $ 6:05p Muscle UP (DC)

6

12:05p Sports Conditioning (DC) 1:05p Rejuvenate & Relax (DC)

New!

7

12:05p Cardio Party (DC) 5:00p Yogilates (DC) $ 6:05p Muscle Up (DC)

8

7:30a Wake It Up (DC) 12:20p Tabata (DC)

11

7:30a Wake It Up (DC) 12:15p Tabata (DC) 1:05p Core & Stretch (DC) 6:05p Cardio Party (DC)

12

12:05p Express Abs (DC) 12:25p ABC (DC) 5:05p Power Yogi (DC) $ 6:05p Muscle UP (DC)

13

12:05p Sports Conditioning (DC) 1:05p Rejuvenate & Relax (DC)

New!

14

5:00p Yogilates (DC) $ 6:05p Muscle Up (DC)

15

7:30a Wake It Up (DC) 12:20p Tabata (DC)

18

7:30a Wake It Up (DC) 12:15p Tabata (DC)

19

12:05p Express Abs (DC) 12:25p ABC (DC) 5:05p Power Yogi (DC) $ 6:05p Muscle UP (DC)

20

12:05p Sports Conditioning (DC) 1:05p Rejuvenate & Relax (DC)

New!

21

12:05p Cardio Party (DC) 5:00p Yogilates (DC) $ 6:05p Muscle Up (DC)

22

7:30a Wake It Up (DC) 12:20p Tabata (DC)

25

7:30a Wake It Up (DC) 12:15p Tabata (DC) 1:05p Core & Stretch (DC) 6:05p Cardio Party (DC)

26

12:05p Express Abs (DC) 12:25p ABC (DC) 5:05p Power Yogi (DC) $ 6:05p Muscle UP (DC)

27

12:05p Sports Conditioning (DC) 1:05p Rejuvenate & Relax (DC)

New!

28 12:05p Cardio Party (DC) 5:00p Yogilates (DC) $ 6:05p Muscle Up (DC)

29

7:30a Wake It Up (DC) 12:20p Tabata (DC)

Where Fitness Meets Fun

July 2011July 2011July 2011

Mon Tue Wed Thu Fri

1

International Joke day

Make someone laugh!

4 5

6 7

Davis Center Massage 11am-4pm

8

11 12 13

14

Holland Park Massage 11am-4pm

15

18 19 20

Watermelon Wednesday

21

Davis Center Massage 11am-4pm

22

25

26

27

Watermelon Wednesday

28

Lunch N Learn:

DC Wellness Center 1:00p-1:45p

Park Central III Massage

11am-4pm

29

WellPoint Fitness

Remember to continue logging in your exercise for the

WellPoint Fitness Challenge until July 16th!

WellPoint Fitness

Watermelon Wednesday

Lunch N Learn Functional Training: Master the TRX

Learn by doing!

DC Wellness Center

1:00p-1:45p

Contact the Wellness Centers (DC x42134 and HP1 x43275 ) for more information about the programs highlighted

below!