QUOTE OF THE MONTH
“A goal without a plan is just a wish.”
~Antoine de Saint-Exupery
|
|
It is time to pull out the mittens and remember to check your car for frost before
heading off for the morning. And don’t forget your gym bag!
|
|
DATES TO REMEMBER
-
November 7 - Sunday - 14th Annual CCHS Masters Mini-Meet - 7:00am-1:00pm
-
November 19 - Friday - Beede and Books - 11:30am-12:30pm
-
November 25 -Thursday -Thanksgiving Hours, 7:00am-11:00am
-
November 26 - Friday - Modified hours - 7:00am - 6:00pm
-
December 1 - Wednesday - Winter programming viewable online
-
December 8 - Wednesday - Member registration begins @ 7:30am
-
December 15 - Wednesday - Non-member registration begins @ 7:30am
|
|
YAWINING 101
Start the day with some stretches and a yawn!
The average duration is 5 seconds, they are contagious, yawning is a form of pandiculation
“The “act of pandiculation” is what all with a spine does to reset and reboot its movement system.” You might have noticed when your household pets do this. In fact, cats or dogs can pandiculate as often as 40-50 times a day. They appear to be stretching out their tummies, but what they are doing is contracting and then lengthening their neck and back muscles. It’s enormously relaxing for these animals and comes with one added benefit: it prepares them for movement afterwards.”
“What happens when you yawn is that you are contracting the muscles of your jaws, neck and upper chest, lengthening them, and then relaxing them to improve alertness. You may extend that pandiculation to include extending the arms overhead and leaning to one side.”
So, pandiculate when your pet does, and see if you are more relaxed and alert!
A total compliment to good things that come with yawning is our Ai Chi class with Geralyn on Thursday’s at 12:15pm. Ai Chi is a program designed to increase range of motion, mobility, and balance, as well as to reduce stress. Fluid movements paired with breathing techniques to lengthen and strengthen the body.
|
|
PERSONAL TRAINING CORNER
Personal Trainer Bill Lehmann on Stretching
“Why Stretch?”
Stretching keeps the muscles flexible, strong and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, the are weak and unable to extend all the way.
“Understand why stretching helps when done correctly.”
- Proper stretch technique is important, when done incorrectly, it can do more harm than good.
- Don’t consider stretching a warm-up as you may hurt yourself stretching cold muscles
- Before stretching, warm up with light walking, jogging or biking at low intensity for 5 to 10 minutes.
- Utilize appropriate stretch after warm up
- Concentrate stretches on major muscle groups
- Stretch both sides
- Don’t bounce
- Breathe normally and hold stretch 15 to 30 seconds.
- Expect to feel tension while stretching, not pain.
- Develop daily stretching routine.
For additional information and guidance on correct stretching, talk with your trainer or your doctor, and ask to look at the Beede Illustrated Guidelines.
|
|
FEATURED STAFF
Personal Trainer-Jeff Cobb
Although life is busy for Jeff between his young family and training clients at the Beede Center, he manages to incorporate exercise at least three times a week into his schedule. At home, he has an array of workout equipment ranging from kettle bells and bands to a rowing machine. To balance out a typical workout, he does unstructured exercise from doing yard work to kicking soccer balls with his kids and taking hikes in the White Mountains near his home. Jeff likes to make sure he maintains he and his family’s health by eating a lot of vegetables with each meal.
Jeff found his calling in the fitness world after playing sports and then taking various athletic training classes in college. After graduating from college, a twist of fate brought him to the Beede Center. He called about an advertisement for a personal trainer job in Concord, N.H., which ended up being a misprint. The job was actually for Concord, MA and has luck had it, he got the job and 11 years later is still commuting from N.H. He works with any age group, and his certifications include the A.C.S.M as well as specializing in senior fitness. He welcomes the opportunity to talk with anyone about individualized personal training and can be reached at our training office at 978-287-1015
or by email, jcobb@concordma.gov.
Morning Oatmeal Jeff’s Way
Jeff likes a hearty breakfast to start his day that is easy and sustaining for a long day.
- Old-Fashioned oats (not instant)
- Water (or you can use any type of milk or cream)
- A teaspoon of unsalted peanut butter (his favorite is Teddie’s)
Note: For those who like a sweet or fruity oatmeal, you can add raisins, bananas, maple syrup, brown sugar of whatever your favorite addition may be.
|
|
SEASONAL SNACK IDEAS
Roasted Pumpkin Seeds
Nutritional value: High in protein, zinc, copper, iron, Vitamins E and K
Perhaps you a pumpkin sitting on your porch that you have been meaning to roast or use for seeds, but don’t feel up to the task of scooping out the seeds. Hopefully these tips will help before your neighborhood squirrel gets to it first! (The larger the pumpkin the larger the seeds)
Cleaning the seeds
- Scoop the seeds into a large bowl, the fill the bowl with water.
- Agitate the seeds with your hands to disengage as much string and pulp as possible from seeds.
- Pour the floating seeds into the water – just stopping before the string and pulp at bottom of bowl fall in with the seeds.
- Fill the bowl of seeds with fresh water – and the seeds should float to the top. Scoop them out with metal strainer.
Recipe
- Preheat oven to 350 degrees F
- Toss seeds in olive oil of choice and salt. (1 teaspoon of oil for each cup of pumpkin seeds)
- Salt to taste
NOTE: You can toss with favorite spices, too!
- Spread out on cookie sheet.
- Bake for 20 to 25 minutes (tossing with a spatula every 5 minutes or so) until dry, but not browned
|
|
EVENTS
Turkey Hunt
The turkey hunt is on! Every Monday in November look on Facebook and Instagram for a clue to where we've hidden a turkey in one of Concord's parks! Be the first one to find the turkey pin and bring it to Concord Recreation's Hunt building (90 Stow Street Concord, MA) to redeem it for a real turkey for your dinner table. Clues available at 9:00 AM on Monday morning.
Beede and Books
We are thrilled that our beloved children’s program has returned. Everyone’s favorite Children’s Librarian Fiona Stevenson will share stories in our Fitness Studio each month. After a half hour of story time, children and their caregivers enjoy another half hour in the Kiddie Pool. Bring swimsuits, towels and a love of literature. This program is free and open to members and nonmembers. Caregivers MUST stay with the child. Signup at
14th Annual Concord Masters Meet at the Beede Center on November 7th at 7:00am
(A fundraiser by the Concord-Carlisle High School)
Friends of the Concord-Carlisle High School Swim and Dive Team (FOSD) host this fundraiser to support the team’s 2021-2022 season at the Beede Swim and Fitness Center in Concord, Massachusetts. Come enjoy our wonderful facilities! It’s fun and no pressure!
|
|
UNTIL NEXT MONTH...
In closing, we wish to express our gratitude to you, our members, who make it such a pleasure for us to come to work at the Beede Center. Wishing you all a wonderful Thanksgiving and bountiful November.
As laughter is the best medicine, here is a closing bit of humor to share.
“Thanksgiving dinners take eighteen hours to prepare. They are consumed in twelve minutes.
Half-times take twelve minutes. This is not coincidence.”
― Erma Bombeck
|
|
|
|
|
|
|
