SWCC FitlifeJanuary 2013

“As Time Goes By”

Lifestyle & Mood

The Best of Series vol.4

More Articles and Content Uploaded to the SWCC Blog Daily!southwestcommunitycenter.wordpress.com

Are you doing all you can to make every day a good day?

Check out this issue from 2008!

A Tasty Fish Dish!This recipe is sure to keep variety, satiety, and waistline shrinkage in your post holiday nutrition program!

by Linda Hastings

www. PortlandParks.org

Fitlife•January2013 52 CommissionerNickFish•DirectorMikeAbbaté

By Linda HastingsAs Time Goes By

It’s no secret that time accelerates as you age. The years whip through your fingers, the seasons fly, and entire months blur to nothingness in a heart beat. I am looking at my face in the mirror these days and wondering what happened to all that time. When I think back to individ-ual events, I can reconcile the quantity of my personal time that has passed. I can pinpoint markers that prove to my little brain that an actual number of years have in-deed slipped by. But taken as a whole, the giant, colorful canvass of my life seems unnervingly present. It doesn’t seem like “it was just yesterday,” it seems like it still is. I can’t exactly say that I feel the same as I did when I was a kid, or when I was 17 or 28 or even 38, because the les-sons I learned at those ages are with me, and have shaped me into someone that is different for learning those les-sons. But I can say, unequivocally, that my spirit has not changed. The essential intrinsic being that I am, my soul, is the same as the little girl that thought the rhinestone pendant on my mothers Christmas dress was a real star.

I have always found a sense of magic and wonder in the common objects around me. I name things. Not just my car (her name is Ruby, but everyone names there car right?), I name almost everything (my toothbrush is Rooty,) I sing. I sing little songs so often at home, half the time I don’t even know I’m doing it. It was due to the prevalence of my spontaneous warbles, that I knew I had made the absolute right choice of a husband early on in our marriage. I was happily singing one of my little songs to myself, I came to the end of the verse, and before I sang it again I said (out loud to no one in particular) “hey, you all know the words, all together now!” As I started up again, I heard my hubby’s voice augment mine from an-other room, he did know all the words. I dance. No music needed. If I am hiking and find a special tree or a beauti-ful waterfall, I dance the feeling it gives me. If it is misting with a mysterious fog, or there is a snow storm, a perfect summer twilight, the new smell of spring, sunrise, sun-set, the Milky Way, I find myself compelled to dance to it.

Lifestyle and Mood

Get rest and relaxation.

You need rest and relaxation to stay healthy and feel good each day. A good night’s sleep almost every night is a must, as are activities that allow you to relax and have fun.

Make Every Day a Good Day

All of us would like to know why it is that some days we simply feel great, and others not so great. Is it hormones? Blood sugar? Good clean living? No one can say precisely where good moods come from. Certainly lifestyle is only one small part but it’s a part you have some control over. A healthful lifestyle increases your stress resistance so the bad days are not quite so bad, and opens the door wide so if the good days are knocking, they can walk right in.

Most of us try to exercise regularly and watch what we eat not only to prevent future illness, but to look and feel good today. That immediate payoff feels great and helps reinforce a healthful lifestyle. Are you doing all you can to make every day a good day?

Exercise regularly.

Nothing can turn your mood around more effectively than exercise. Physical activity appears to alter the brain’s biochemistry. It makes you feel better and helps combat anxiety and depression. A good workout gets rid of excess tension and leaves you feeling happier and more relaxed. Physical activity provides a diversion from what’s bothering you. It helps you sleep better and look better, both of which put you in a better mood. Many scientific studies have shown that regular exercise improves people’s ability to toler-ate stress and weather the winds of change without succumbing to stress-related illness.

What’s regular? Almost daily, as long as you are not experiencing signs of over-training. Alternate your activities, a practice known as cross-training, to get the stress-reduction workout you need, without the musculoskeletal stress you don’t. Select activities you find rewarding.

I still like stuffed animals. I have a collection in my bed-room that takes up way too much space. It scares me a little that I can’t seem to get myself to wear “grown women’s” clothes. I hate the “misses” section and find the tops, bottoms and dresses there completely pedan-tic and boring. Consequently, I’m sure it’s highly amus-ing for some, to see a woman of my age, dressing like a punk.

In the past I have always been able to humor myself. I have always figured that some day I would just sort of voodoo into a normal adult. But that hasn’t happened for me. The days, weeks, and years have streamed by without molding me like that. I am not a stationary ob-ject in the stream of time, to be molded into similar pat-terns by the steady forces around me. I am rather, float-ing with the current picking up bits from this shore and that, rolling with the flow. And the flow is picking up. In fact, it’s a regular torrent now, and I can feel the force of time inexorably pushing me forward with the momen-tum of a roller coaster. Why am I ruminating about the passing of the days? It’s almost my birthday, and It’s a doosy. The painting of my life is more than half finished now, this month I turn 50. So next time you see me, wish me well, and tell me I don’t look anywhere near the half century mark.

www.PortlandParks.org

4 CommissionerNickFish•DirectorZariSantner

www. PortlandParks.org

Fitlife•October,2009 5 Fitlife•January2013 43 CommissionerNickFish•DirectorMikeAbbaté

Flash Forward to 2013...

Linda’s Kitchen

INGREDIENTS:

• 8 thin sole or orange roughy filets

• 1/2 cup all-purpose flour

• Butter flavor cooking spray

• 2 green onions thinly sliced

• 1/2 tsp salt

• 1/2 tsp freshly ground pepper

• Garlic powder to taste (I use lots)

• 1 cup dry white wine

• 3 Tbs fresh lemon juice

• 1/2 cup Parmesan cheese, grated

Perfect Parmesan fish fillets

Tired of the same predictable aerobics class? Mash Up Mania is a mesh of cardio, resistance, core, balance, and much more. Each class will be a different focus

with a little bit of everything to enhance and improve your fitness level! This class has no set routine and will

take you by surprise every time!

Join Gail for Mash-Up Mania, Monday, Wednesday, & Friday

from 6:00-7:00 am!

Mash-Up Mania

Join Ahndine, Tuesday & Thursday, from 7:45-8:45 pm for Global Grooves!

West meets East! Grooves include, but not limited to: North Indian Bhangra, West African, Middle

and Far Eastern, Tribal and Egyptian Cabaret Belly Dance, moving meditations, Native American, Fla-menco and Salsa, fused with Western dance forms such as Jazz and Ballet. Global Grooves is for any size or age! We do a lot of isolation exercises with

focus on strength and grace.

Have fun and get a great workout dancing around the globe!

Global Grooves

PREPARATION:

1. Heat oven to 375 degrees.

2. Coat fish fillets with flour and set aside.

3. Spray ovenproof skillet generously with butter spray and heat over medium heat until butter spray melts.

4. Cook onions until crisp-tender.

5. Add fish and cook uncovered 4 minutes, turn and cook another 4 minutes.

6. Sprinkle with salt, pepper, and garlic powder.

7. Pour wine and lemon juice into skillet, sprinkle with cheese and bake uncovered 15 minutes.

With 33 grams of protein, and a mere 200kcals per serving, this tasty fish dish is sure to keep variety, satiety, and waistline shrinkage in your post holiday nutrition program!

Fit a Workout in Mid-Day!By Timi Gustafson R.D. http://timigustafson.com

Lack of time is the number one reason why Americans say they don’t exercise enough. Long commutes, stress-ful jobs, household chores and family commitments make it almost impossible to squeeze in even a minimal amount of daily physical activity. No matter how you feel the need for it, there never seem to be enough hours in the day to take care of your physical fitness.

Early risers may find it easier to exercise at home or go to a gym before their day starts. But even serious fitness enthusiasts are not always inclined to get their heart rate up just after coming out of a slumber. Waiting until evening can be tricky, too. After a long day, most people are too exhausted or still too busy for a swift walk on the treadmill or a round of lifting weights...

The benefits of a mid-day workout are multiple. Exercis-ing at noon (or thereabouts) increases your metabolism for the rest of your workday instead of just the evening hours. It also invigorates you, getting you more easily through the usual afternoon slump. You are also less likely to skip your session due to tiredness or the need to tend to more urgent matters before you go home.

HEAVY METAL

100% pure heart pumping, muscle cutting, fat blasting kettlebell work. Come see why

a Kettlebell workout is becoming one of the most popular ways to get fit.

Join Gail for Heavy Metal, Monday & Wednesday from

12:05-1:00 pm!

Also offered Tuesday & Thursday from 5:30-6:30 pm with Holly

Weekly Fitness ScheduleSouthweSt Community Center

3:10pm3:55pm

Blue=Mind/Body,Yellow=Beginning,Yellow/Green=Intermediate,Green=Intermediate,Green/Red=Intermediate/Advanced,Red=Advanced

Pre Ballet&

First Steps in Group Ex

Studio

See Youth Programming in Guide. For Details Call

503-823-2850

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RaePower Yoga

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20-20-20Ally

Pilates MethodLevel 2Maya

20-20-20Ally

Circuit CityBob

7:15-8:10

Circuit CityBob

7:15-8:10

Circuit CityBob

7:15-8:10

8:20am 9:25am

Dance, DanceDance!

Debbie

Happy Camp!Tamara

8:20 - 9:40

Dance, DanceDance!

Paula

Happy Camp!Tamara

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Dance, DanceDance!

Paula

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8:30 - 9:30

9:35am 10:35am

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Jason

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9:50-10:50

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Victoria

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9:50-10:50

Boot Camp Victoria

9:35-11:05

Cardio Camp

Michael

Body BlitzPaula

9:10-10:00

11:00am 11:55am

Beach Body

Holly

The Time of Your Life

(Boomer Fitness)

Anna

Beach Body

Holly

The Time of Your Life

(Boomer Fitness)

Anna

Dance, Dance, Dance!Paula

10:15-11:15

12:05pm 1:00pm

Heavy Metal

Gail

Zumba

Kimo

Heavy Metal

Gail

Zumba

Kimo

Burn ‘n’ Firm

Laurie

Boot Camp ExpressJason

11:30-12:30

1:05pm 2:00pm

PilatesMethod

Anna

Tai Chi for Health (Beginning)

Diane

PilatesMethod

Anna

Tai Chi for Health (Advanced)

Diane

PilatesMethod

Danita

ZumbaSarah

12:45-1:45

2:05pm 3:05pm

Yoga

Anna

Silver Streaks

Anna

Yoga

Anna

Silver Streaks

Phyllis

Bodies Behind BarsHolly

2:00-2:55

QigongJohn

3:10-4:10

Gentle Tai Chifor better balance

Diane

Yoga For Kids

Rachel P.3:10 - 3:50

Prenatal YogaKate

3:00 - 4:00

4:00pm 4:20pm

Ab FabHolly

Ab FabHolly

Gentle YogaKate

4:00-5:00

4:25pm 5:25pm

Low Impact

Phyllis

BodyBuff

Holly

Low Impact

Phyllis

BodyBuff

Holly

5:30PM 6:30PM

Cardio Kickboxing

Eric

Heavy Metal

Holly

Cardio Kickboxing

Eric

Heavy Metal

Holly

Teen YogaAhndine

6:35PM 7:35PM

Triple Threat

Holly

Yoga

Jim H.

Triple Threat

Holly

Yoga

Jim H.

Zumba

Kimo

7:45PM 8:45PM

Yoga

Bonny

Global Grooves

Ahndine

Yoga

Laura

Global Grooves

Ahndine

Hip Hop

Kimo

(In Gym)

6:00am 7:00am

Mash-Up ManiaGail

Circuit CityBob--in gym 6:15-7:10

Mash-Up ManiaGail

Circuit CityBob--in gym 6:15-7:10

Mash-Up ManiaGail

Circuit CityBob--in gym 6:15-7:10

other programs in gym

other programs in gym

Power YogaJuliet

7:15-8:15

Air-Ropics

Laurie

Zumba Gold

Kimo3:10-4:10