TAKE A LOOK

INSIDE FHC Staff Spotlight Six Fall Superfoods

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Ajax Community Centre Audley Recreation Centre McLean Community Centre 75 Centennial Road, L1S 4S4 1955 Audley Road North, L1Z 0L2 95 Magill Drive, L1T 3K7 Phone: 905-427-8811 Phone: 905-427-2468 Phone: 905-428-7711 Mon. – Fri. 6 a.m. to 10:30 p.m. Mon. – Fri. 6 a.m. to 10 p.m. Mon. – Fri. 5:30 a.m. to 10:30 p.m. Sat. – Sun. 7 a.m. to 9 p.m. Sat. – Sun. 8 a.m. to 6 p.m. Sat. – Sun. 7 a.m. to 9 p.m.

Follow us:

ajax.ca/fitness

October Calendar of Events & Initiatives MCC Pool Re-opens

October 11, 2016

Pumpkinville

Saturday, October 15, 2016

Greenwood Conservation Area

11 a.m. to 5 p.m.

For Ages 55+ Wellness &

Active Living Fair

Monday, November 7, 2016

Audley Recreation Centre

10 a.m. to 2 p.m.

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Get Fabulously Fit for Fall! The leaves are changing, the days

are cooler and we have all migrated

back to indoor activities. That is

good news for all of us because this

is our opportunity to continue on our

path to fitness, health and wellness.

Getting back to the gym, signing up

for a Group Fitness class or

rewarding ourselves with the

practice of yoga or Pilates are all

ways of re-committing to this path.

We have recently launched many

new Group Fitness programs and

we are excited to share them all

with you.

In an effort to always bring

challenging, innovative and

meaningful programming to our

members and to the community we

offer both registered and drop-in

Group Fitness programs.

Registered programs are our

specialty classes. They allow you

the opportunity to explore more

deeply into certain training methods

and exercise disciplines. With these

classes you know your spot is

always reserved for you. The drop-

in schedule allows the flexibility to

mix things up and accommodate

your changing needs.

Contact me or ask the Fitness

Consultant on duty for information

on how our Group Fitness programs

can complement your workout

routine. Christy.fyfe@ajax.ca

Remember you can always visit

us online, ajax.ca/groupfitness

Recreation & Culture Facility Information

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May 2016

Learn to Play Squash – Beginner

- Ages 9 to 12 years

Thursday, October 20, 2016

ACC, 6:40 to 7:20 p.m.

- Ages 13 to 17 years

Thursday, October 20, 2016

ACC, 7:20 to 8 p.m.

- Ages 18 years & up

Thursday, October 20, 2016

ACC, 8 to 8:40 p.m.

Losing Weight, Every Step You Take…

Calendar of Events & Initiatives

Get Fabulously Fit for Fall!

Fitness Dance Fusion

Restorative Yoga

Total Body Barre

Vinyasa Flow

Yoga

Thank you to all the members that

participated in Member Appreciation

Day & Congratulations to all of the

draw winners!

DID YOU You can bring a guest

for free!

See staff for details. KNOW ?

Fall Into Fitness This October!

Member Spotlight

Exercise of the Month

Fruity Friday is

October 21, 2016.

This month: Apple

Thanksgiving Hours:

Monday, October 10, 2016

MCC: Open 7 a.m. to 2 p.m.

ACC/ARC: Closed

November Vacation Promo is

coming… Stay tuned for your

chance to win a free vacation!

weighed over 350 lbs. and had

very poor lifestyle habits which

were causing problems for my

health. However, I was able to

maintain a healthy workout routine

at the Fitness & Health Centre and

make the necessary improvements

to change my lifestyle. Since then I

have been able to lose a significant

portion of my body weight and

currently weigh in at 190 lbs. I have

also been able to achieve many of

the physical goals that I set for

myself and have completed both

the Toronto and Ottawa full

marathons, and plan on continuing

to compete in many more in the

future.

Losing Weight, Every Step You Take... FHC

Staff Spotlight

BSc Sports Science

Degree

Can Fit Pro –

Personal Training

Specialist, Older

Adult Specialist,

Nutrition & Wellness

Specialist & CPR

Certified

TRX Trainer – Level 1

Biosignature

Modulation

Practitioner

Muscle Activation

Techniques –

Certified in

Jumpstart Program

Zain graduated with a

BSc in Sports Science

in 2010 from the

United Kingdom.

He has been working

as a personal trainer in

Canada for the past

six years.

Using a systematic

approach to coach

clients, Zain follows a

scientific thought

process to implement

exercises based on

individual needs.

Zain enjoys basketball,

billiards, movies,

television and English

Premiership Soccer.

Benefits:

Strengthen your chest, triceps, and shoulders.

Improve your pushing ability. Contraindications:

This exercise limits your range of motion by stopping your elbows at the floor. It is a safe option for those with shoulder issues.

Muscles Worked:

Chest, Triceps, Shoulders, Transverse Abdominis. Instructions:

1. Lay two dumbbells down vertically at your sides and lie down on

your back in between them.

2. One at a time, bring each dumbbell up into starting position with

elbows resting on the floor.

3. Practice neutral hips, shoulders back, and chest lifted to develop a

strong starting position.

4. With an overhand grip, push both dumbbells up on an exhale, and

lower with an inhale.

5. Practice a slow to moderate tempo.

Exercise of the Month: Dumbbell Floor Chest Press

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Six Fall Superfoods

Submitted By: Craig Daynard, BPHE, CSEP-CEP/CPT, RKin, Fitness & Health

Centre Consultant

Turnip

Member Spotlight

steps they take from just 3000 to 5000

steps per day, that extra 2000 steps or

more per day would equal approximately

1.6km, and as much as 4.5kgs of fat per

year! Challenge yourself to increase the

number of steps taken per day by 2000.

Aside from working out at the gym, try

simple things like taking the stairs

instead of the elevator, parking further

away from an entrance or a walk by

yourself, with a friend or family member.

You can measure your steps by wearing

a pedometer on your waist that clips on

to your pants or shorts, or a similar

device such as a Fitbit, which comes in

the form of a wristband. Please feel free

to ask our friendly Fitness & Health

Centre staff for assistance. Enjoy the

Fall and step into good health!

But how many does it take? Research

says that a typical working day would

have a person taking between 3000 to

5000 steps. Less than 5000 steps per

day indicates a sedentary lifestyle. Taking

over 10,000 steps per day indicates an

active lifestyle, and would be enough to

achieve progressive weight loss, along

with many health benefits. This may

seem like a lot, so consider this first – if a

person were to increase the amount of

My name is Scott and I have been a

member at the Ajax Community Centre

Fitness & Health Centre for over five years.

When I started coming to this centre I

Zain Yousaf

BEFORE AFTER

Sources: Tudor-Locke, C. and Bassett DR. Sports Medicine. 2004; 34 (1) 1-8 Pierre Boulay, PhD, Prof. Ottawa University.Certified Exercise Physiologist, Clinical Exercise Physiologist

ASK A FITNESS CONSULTANT FOR INSTRUCTIONS AND VARIATIONS OF THIS EXERCISE.

Contains digestion-aiding fibre and cancer-fighting antioxidants

Rich in Vitamin C and anti-inflammatory properties

Brussels Sprout

Pumpkin Sweet Potato Apple

Pomegranate Great source of fibre, Manganese, Potassium

and B vitamins

Full of antioxidants and phytochemicals proven to fight cancer

Great source of Vitamins K, A, C, E, B6 & more

Decreases the risks of diabetes, obesity & heart disease

Great source of fibre, Potassium, Vitamin C and mono-unsaturation fatty acids

Boosts vision, lowers blood pressure, and improves sleep habits

Rich in Vitamins A, C, B6, copper, Pantothenic acid and Manganese

Helps fight cancer and protect against the effects of aging

High in important antioxidants, flavonoids, and dietary fibre

Reduces the risk of developing cancer, hypertension, diabetes and heart disease