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Nutrition and fitness news
from Coach Cathy
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 The 5 Most Overrated Foods
- Breakfast Cereal - The most important meal of the day can be purely fortified junk carbohydrates. Instead, choose oatmeal, oat bran, or Shredded Wheat'n Bran, for example, to get the best part of your waking hours.
- Xango Juice or Mona Vie - Expensive, over-hyped fruit juice claiming to sustain a healthy cardiovascular system, support cartilage and joint function, support the immune system, a healthy seasonal respiratory system, the list goes on and on. None of these claims have any supportive research behind them (research is not the same as a testimonial). But at $30.00-$45.00 /bottle which would last between 5-10 days depending on the dosing structure recommended for your ailment, spending that much money on whole fruits and vegetables would surely do a lot more to boost your health. Leave this multi level marketing product with the salesperson!
- Sugar in the Raw - If it says “organic, raw, natural, etc” then its healthier, right? Wrong! Neither this nor any of the other 28 names for sugar are contributing towards our health.
- Rice Cakes - Looking for food with nutrients? These taste-free air puffs don’t do much for satisfaction or nutrition. A wiser snack choice would be a fresh apple, a string cheese stick, natural peanut butter, or hummus with whole grain crackers.
- Naked Juice - With some of these products having more than 500 calories, this drink provides a ton of sugar and no fiber. Your body prefers real nutrients from a variety of fruit and vegetable servings which also provide dietary fiber for sweeping things through the system!
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 The Forgotten Nutrient
Water is arguably the most essential nutrient for any individual. This remarkable substance plays an important role in every major organ and system, and some two-thirds of your total body weight is water. Years of hydration research suggests that you should prevent even mild levels of dehydration. Relatively small sweat losses can hinder health in hot weather and even in cool weather when you may be less aware of fluid losses. To prevent any adverse effects, plan your personal hydration strategy and stick to it!
- Begin your day with a focus on hydration. If you exercise in the early morning, start drinking fluids right after waking. A moderate dose of caffeine is fine.
- At breakfast, consume liquids such as juice, dairy milk or soy milk. Liquid hot cereals and juicy fruits such as melon contribute to your fluid intake.
- Despite the newer data, don't rely mainly on caffeinated beverages for hydration needs. Choose herbal teas or other decaffeinated teas and coffee, or other caffeine-free beverages. Plenty of non-caloric options are available.
- Carry water with you at all times.
- Spruce up your water with lemon, lime or a small amount of juice for flavor.
- Consume foods that also provide some fluids such as fruits, vegetables and yogurt.
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 Centergy News
 STOTT® Pilates is exclusive to Centergy.
We welcome you to a whole new experience in pilates if you haven't
trained in this method before. STOTT® Pilates
incorporates modern knowledge about the spine
and anatomical body positions to enhance the
original benefits developed by Joseph Pilates
in the early 1900's.
Today, people are becoming more in tune with their bodies and want an all-encompassing method of exercise to meet their varying needs. Whether your desire is to sculpt a toned physique, prevent injury for athletics, increase overall strength, relieve stress or get back in shape – STOTT ® Pilates is for you.
STOTT® Pilates trains its instructors thru an extensive and intricate program which requires apprenticeship hours and a minimum Bachelor’s Degree in Human Performance or Physical Therapy and 3 years professional teaching experience along with observation hours, physical review, practice teaching, oral and written exams and continuing education after certification to upgrade programming and skills. No wonder it is the preferred method of training endorsed by orthopedic physicians and chiropractors for rehab or injury prevention training.
Here is what one of our satisfied participants is saying: "In just 20 workouts I have lost 2 inches from my waist and hips and feel stronger, longer and leaner than I have felt in a long time."
- Dr. Karen Rinehart, Footcare Associates
Centergy Exclusive Summer Special - 50% off STOTT® Pilates Essential Mat Classes
5 for $25 (offer ends 8/28/08)
Tuesdays and Thursdays, 6-6:45 am
Saturdays 8-9 am
 STOTT® Pilates Essential Reformer Classes
While many of our participants enjoy the
flexibility Essential Mat classes provide,
to see even further flexibility and strength
gains, many of our participants prefer the
reformer repertoire. Adding cables, pulleys
and springs for resistance, will further
challenge you both mentally and
physically, producing profound results.
$360 - 12 sessions
$280 - 8 sessions
$120 - 4 sessions
Private training sessions are also available. Call Centergy Nutrition and Fitness at 701-751-2351 to schedule your private session today!
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Bismarck Boot Camp: Lose Weight - Feel Great in 2008
 Experience dramatic improvements in your physical well-being and self confidence by joining Centergy in a variety of structured training sessions including boxing, cycling, Bosu, yoga, STOTT® Pilates, strength training using bands, balls and bars, along with proven nutrition strategies to get you in the best shape of your life! You will experience increased strength and endurance, loss of inches and a firmer body, motivation and inspiration in a women's only team environment. Four weeks of fun, energizing activities designed to help you reach your health goals. Each camp is limited to 5 women. Our first two camps filled in 3 days - call Centergy today at 701-751-2351 to reserve your spot!
M/W/F 5:30 – 6:30 am $299
T/Th 5:15-6:15 pm $199
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 GOLF.I.T.
Join the training ranks of Tiger Woods, Annika Sorenstan, David Duval, Rich Beem, Kelli Kuehne, Andrew McGee, Rocco Mediate, Carin Koch, Grace Park, Betsy King, and Apple Creek Country Club members Caroline Johnston and Theresa Burns, who have incorporated a fabulous fitness program using over 500 systematic mat and equipment-based exercises from the professional STOTT® Pilates repertoire, which works golf specific muscles and muscle groups, increases core strength and most importantly, improves flexibility.
You won't want to miss out on this exclusive training program which also incorporates the latest method of mental preparation, a mind-body connection using positive psychology, combined with cutting edge strategies for fueling your body using optimal nutrition tactics. GOLF.I.T. will help you with:
- Learning to breath deeply and evenly
- Using proper breathing to enhance clear thinking on the course
- Creating better posture and concentration on maintaining the correct spine angle throughout the golf swing
- Increasing overall flexibility and balance
- Focusing on range of motion in the hips and shoulders
- Strengthening the abdominal and back muscles
- Mind-body training to provide structure, accountability, and inspiration, enabling you to grow and develop self confidence and a mindset to be your best on the course and off
- Nutrition expertise to enhance your energy level, prevent fatigue and gain an edge on your competition
Cost is $299. Call 701-751-2351 today to reserve your spot! |
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