3rd Quarter Giveaway

The Winner was Linda Kincer from Summerville, SC.

Member Spotlight

Susan  Schumer

Susan  has  been  a  member  at  Contours  since  January  2007 and  comes  in  on  a  regular    basis.   She  recently  joined  our  Thin & Healthy  program  and  is  doing  very  well.  We  asked   Susan  what  she  likes  best  about  our  gym  and  she  said,” I  like  that  it  is  all  women  and  I  can  come  in  no  matter  how I  look. I  also  like  everyone  that  works  here.”

THANKS  SUSAN !

Exercise of Month

Alternating Kicks

Alternating Leg Kicks

Muscles worked:  Abs

Reps:  5-10

Sets:  2-3

• Lie  on  your  back  with  your  hips  and  knees  bent  at  90  degrees (chair position) .  With  your  arms  at  your  sides,  press  the  backs  of  your  hands  into  the  floor  to  stabilize  your  shoulder  blades.

• With  your  low  back  in  neutral  spine  alignment,  abdomen  contracted,  slowly  straighten  your  right  leg,   lowering  it  as  close  to  the  floor  as  possible  without  arching  your  back,  and  bring  your  left  knee  in  closer  to  your  chest.  Pause,  then  slowly  return  to  your  start  position  and  repeat,  alternating  legs,  until  you  have  completed  all  your  reps.

Healthy Eating Tips

SUGAR FIX

Extra calories aren’t the only reason to watch what you drink.  Too much sugar may increase your risk of coronary heart  disease, new research from Simmons College in Boston shows.  No more than 10 percent of your daily calories should come from added sugars like high fructose corn syrup; that’s  180 calories  for a woman on a 1,800 calorie diet. To cut back, swap your latte for a nonfat cappuccino with a sprinkle of cinnamon, suggests FITNESS advisory board member Ashley Koff, R.D. Or instead of soda m, mix  100% fruit juice with flavored seltzer water for a fizzy low-calorie beverage   -Kiera Aaron.

Birthdays

Happy Birthday!

Sandy Leibrecht 11/5

Lisa Grant 11/6

Barbara Wehner 11/6

Susan Johnson 11/8

Marty O’Leary 11/9

Vicki D’Angelo 11/24

Marilyn Hrabovsky 11/27

Anniversaries

Rina Bequette  11/23

Nancy Steffel 11/24

Judy Boeser  11/25

Sally Krueger 11/25

Joan McAllister 11/25

Linda  Sullivan 11/25

New Members

Sherry H. 9/7

Barbara W. 9/22

Angie K. 9/23

Kim A. 9/26

Tami L. 9/26

Martha B. 10/3

Virginia R. 10/2

Debbie R. 10/5

Karen R. 10/10

Becky R. 10/12

Susan P. 10/12

Amy H. 10/14

Joanne Z. 10/15

Emily H. 10/16

Mary G. 10/20

Amy F. 10/29

Quote of the Month

“Life without goals is like a race with no finish line”    -Author Unknown

Recipe of the Month

Brownies

Low Fat Brownies!

Makes about

24 servings

PREPARATION:

Easy

Calories Per Serving: 125

Fat: 2.7g per serving

Ingredients:

1 Box Low Fat Brownie Mix (Betty Crocker)

1 Lg. Box Sugar Free/Fat Free Chocolate Pudding

8 oz. Cold Water

Baking Cups

• Prepare brownie mix as directed.  Set aside.
• Mix pudding with water and whisk until smooth.
• Fold pudding mixture into brownie mix.
• Pour into muffin cups.
• Bake as directed or 25 – 28 minutes.

Holiday Schedule

Thanksgiving

Thursday 11/26          Closed

Happy Holidays!

Friday 11/27                10 – 4

Saturday 11/28            9 – 2

Christmas

Thursday 12/24           10 – 4

Friday 12/25                Closed

Saturday 12/26             9 – 2

New Years

Thursday 12/31             8 – 7

Friday 1/1                      Closed

Saturday 1/2                9 – 2

3rd Anniversary

Thank You

In September we celebrated our 3rd Anniversary here in Affton.  We are so grateful to have served our community for the past three years.  Thank you for your continued support and patronage.  With your help we will continue serving the Community for many years to come.  Also, a special Thank You to Donna who has been with Contours Express since before we opened.  You are great and I appreciate everything you do for me and our members.   -Stephanie

Editor’s Note:

Hello ladies,

I’ve taken over doing our monthly newsletter from Stephanie, as you may know I’m not very good with computers, but I’m learning. So please be patient with me if you see any errors. I’m looking forward to doing the newsletter and would like to add a member spotlight each month. The member will be chosen at random and will be asked a few questions, this information and hopefully a picture will be included in our  newsletter.  Our newsletter will be out the first week of each month.

Thanks in advance,

Donna

Yoga

For centuries, yoga gurus have said this ancient mind-body practice can do more than just keep you fit and flexible. In fact, they believe that regularly twisting your body like a pretzel on a sticky mat will yield incredible health benefits — staving off insomnia, extra pounds, even heart disease.  Skeptical? We were too, at first, so we did some digging to see if we could track down legitimate research to back up these bold claims. Here’s what we found:

Lower-Back Pain

Yoga increases the range of motion in your hips, which can reduce lower-back pain, says Loren M. Fishman, MD, coauthor of Relief is in the Stretch: End Low Back Pain Through Yoga (W.W. Norton & Company, 2005). In fact, a small study of older women (ages 44 to 62), presented at the American College of Sports Medicine’s annual meeting last year, suggests that yoga increases lower-back flexibility and diminishes pain. A word of caution: People suffering from persistent lower-back pain need a professional diagnosis before embracing yoga, because both backbends and forward bends can exacerbate some back conditions.

CLASSES     AVAILABLE

November Specials!

Members

During the Month of November add our Thin & Healthy Weight Loss Program  to your membership for just $18 per Month.  Save $22 per month.

Friends & Families

Start our Thin & Healthy Weight Loss Program for Only $57 per month with $78 enrollment.  Save $22 per month.  Gym membership included

Join Contours Express for as little as $25 per month.  Several Membership Options Available.

Contours Express Hours

Monday – Thursday     8:00 AM – 8:00 PM

Friday                         8:00 AM – 7:00 PM

Saturday                    8:00 AM – 4:00 PM

7928 Mackenzie Road

St. Louis, MO 63123

(314) 353-8093

AfftonContours@ymail.com

www.AfftonContours.com

This is a 12 or 24 month weight loss program for women that have tried every diet.

We also have a Quick Fit program for women with just about 20 lbs. to lose.

You are guaranteed to lose 2 - 7 pounds per week!

Gym Membership included FREE!

The last program you will ever try!

Call today for more information (314) 353-8093.

Before

After

 Nicole lost 31 1/2 lbs. and 54 1/4 inches in 5 months!  She said “I started Thin & Healthy in November ‘08 and in only 12 weeks I lost 21 pounds!  I work out 2 –3 per week, I feel great and I’m getting my self confidence back! 

Before

After

Judy has even lost more since this picture! 

1st Place Winner

Congratulations to Cathy Hardebeck for winning our Amazing Race Contest!

Cathy lost 6.8 pounds and 10 inches during the 8 week contest.  She only missed 1 workout during the entire contest and also participated in the twice per week Yoga Classes.

Our ladies traveled a total of 50,380 miles crisscrossing the globe  from Rio to Brisbane to Monaco, visiting 8 beautiful beaches around the world.

We had 17 ladies participate in the contest for a total weight loss of 66  pounds and 102.25 inches lost!

Kelly Hoierman was our biggest loser.  She lost 14 pounds!  Awesome job Kelly!

Joyce Hanson lost the most inches.  She lost 10.75 inches.  Way to go Joyce!

Other Winners:

2nd Place- Joyce Hanson

3rd Place- Linda Luzecky

4th Place – Jenny Hamilton

Congratulations to all of our ladies for all of their hard work.  Keep up the progress!

3rd Quarter Giveaway

Win This!

Beginning Monday July 13th members who visit the gym at least 3 times per week will be automatically entered to win an Acer 10.1” Aspire One Notebook Computer.

Ladies keep on coming in for your chance to win.  Your name can be entered to win up to 8 times.

Winners will be announced September 28, 2009.

Specifications:

Intel Atom N270 processor

1.6GHz (512KB L2 cache, 533MHz FSB)

160GB hard drive

1GB DDR2 533 SDRAM

10.1″ WSVGA (1024 x 600) TFT LCD with Acer CrystalBright Technology

Windows XP Home edition (SP3)

The perfect gift for an active woman – it’s ready for you on the move!

Good Luck

Ladies!

Exercise of the Month:

Heavy Pants

• Stand feet hip width apart
• Bend over at waist like you’re going to pull up your pants.
• Keep knees slightly bent.
• Keep back straight nose down.
• Arms at sides, use 3 – 5 lbs. weights in each hand palms facing in toward legs.
• Pull up your pants.
• Lower arms back down and repeat.

Muscles worked: Lats

Benefits: Tone area above and below Bra

Reps: 12 – 15 Reps

Sets: 2 to 3

Healthy Eating Tips

Ditch a soda a day - If you do that and change nothing else, you’ll lose 15 pounds a year.

Skip the Juice - Could you eat a small piece of fruit instead of drinking fruit juice?  That makes for less sugar, more fiber.

Water - Drink eight 8oz. Glasses of water a day.  Water will not only help you stay well hydrated, it will also help your body work efficiently throughout the day.

Eat regular meals - Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you’re very hungry, it’s also tempting to forget about good nutrition.  A small snack between meals can help curb hunger.  Reach for the carrots not chips though.

Enjoy plenty of whole grains, fruits and vegetables daily - Do you eat 3 servings of whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables?

Add fiber to your diet - Fiber fills you up as well as – well, you know.  That fiber thing.  Start with five extra grams per day per week, which you can do with half a bowl of Kashi or All-Bran cereal.  Gradually add more.

Birthdays

Happy Birthday!

Alice Mayo – 8/5

Rosemary Gerdes – 8/5

Gloria Decker – 8/9

Stephanie Barfield – 8/10

Joanie Peroutka – 8/26

Anniversaries

Happy Anniversary!

Karen Vance – 8/7

Linda Luzecky – 8/13

Sandy Hounsom – 8/14

Beth Eppy – 8/16

Lisa Grant – 8/17

Joan Korfmacher – 8/21

Cheryl Smith – 8/24

Teresa Carosone – 8/27

Kim Schmelter – 8/29

Deanna Nelson – 8/29

New Members

Rosemary Gerdes – 7/7

Eileen Anthony – 7/9

Sandy Fabrizi -  7/20

Margaret Richter – 8/1

New Additions

Congratulatiosn to Susan & Ed Johnson they welcomed Eliana Ruth Johnson June 29th.  She weighed 10 lbs. 8 oz. and 22 inches long.

Quote of the Month

“Never underestimate the HUGE difference a small change can make!”

Recipe of the Month

Chicken with Sugar Snap Peas & Spring Herbs

Makes 4 servings EASE OF PREPARATION: Easy

ACTIVE TIME: 35 minutes TOTAL TIME: 35 minutes

Yummy!

Ingredients:

1 cup reduced-sodium chicken broth
1 teaspoon Dijon mustard
1/2 teaspoon salt
Freshly ground pepper to taste
2 teaspoons plus 1 tablespoon flour, divided
1 pound thin-sliced chicken breast cutlets
1 tablespoon extra-virgin olive oil
8 ounces sugar snap peas, cut in half (2 cups)
1 14-ounce can quartered artichoke hearts, rinsed
1/4 cup sprouted beans (see Note), optional
3 tablespoons minced fresh herbs, such as chives, tarragon or dill
2 teaspoons champagne vinegar or white-wine vinegar

• Whisk broth, mustard, salt, pepper and 2 teaspoons flour in a small bowl until smooth.
• Sprinkle both sides of the chicken with the remaining 1 tablespoon flour. Heat oil in a large nonstick skillet over medium-high heat. Cook the chicken in two batches, adjusting heat as necessary to prevent burning, until golden, about 2 minutes per side. Transfer the chicken to a plate; tent with foil to keep warm.
• Stir the broth mixture and add to the pan along with snap peas, artichoke hearts and sprouted beans (if using). Bring to a simmer, stirring constantly. Reduce heat to maintain a gentle simmer and cook until the snap peas are tender-crisp, 3 to 5 minutes.
• Return the chicken to the pan, nestling it into the vegetables, and simmer until heated through, 1 to 2 minutes. Remove from heat; stir in herbs and vinegar.

NUTRITION INFORMATION: Per serving: 248 calories; 6 g fat (1 g sat, 4 g mono); 63 mg cholesterol; 19 g carbohydrate; 29 g protein; 7 g fiber; 605 mg sodium; 603 mg potassium.
Nutrition bonus: Vitamin C (35% daily value), Magnesium (20% dv), Potassium (17% dv), Iron (15% dv).
1 Carbohydrate Serving
Exchanges: 4 very lean meat, 2 vegetable, 1 fat

Class Schedule

Boot Camp 8/3 – 9/18  M-W-F

5:30 AM – 6:30 AM   $120  ($10 each class)

Ball Class 8/4 –   9/17  Tues.

7:30 AM    45 Mins      $25 ($5 each class)

Ball Class 8/4 – 9/17      Thurs.

7:30 PM – 8:15 PM    45 Mins    $25 ($5 each class)

Yoga 8/4 – 9/16     M-W

7:30 PM - 8:15 PM      45 Mins        $45 ($5 each class)

Pending

Pilates 8/4 – 9/18            Tues & Fri

7:30 PM - 8:15 PM       45 Mins       $45 ($5 each class)

Boot Camp Fitness

Get in Shape Faster with Boot Camp!

Boot Camp started bright and early – or should I say dark and early – Monday August 4th.

I just want to start off with an apology to Nicole, Melanie and Julie.  I’m sorry if you’re swore!  I was sore this morning when I woke up so we must have worked very hard yesterday!

We have 3 ladies participating in the morning Boot Camp and would love to have 3 more join in the fun.

We meet three times per week.  Monday, Wednesday and Fridays at 5:30 AM for an hour.  Plenty of time to workout and then get ready for work or come workout before the kids get up.

We work on all muscles groups.  Mondays we work Chest and Back.  Wednesdays we work Legs and Back.  Fridays we work Shoulders and Arms. We work abs everyday.  We change up the exercises every week to keep you motivated and keep your muscles guessing.

What’s holding you back from joining a class today?

Cost?

Boot Camp provides the intensity of a personal training session with the motivation from a group environment. You get the best of both worlds, at a fraction of the cost!

Haven’t worked out in awhile?

Don’t worry. We have designed the program for all fitness levels – whether you work out daily or haven’t worked out since high school. We provide modifications to all activities so that you can choose the appropriate intensity for your fitness level.

August Specials!

Members

Donate a Back Pack & Receive a Free Month

*Up to 3 months

FREE 15 Minute Metabolism Booster Workout

•Increase your metabolism for 24-36 hours•

Friends & Families

Donate School Supplies & Receive 50% Off Enrollment

Donate a Back Pack & Receive a Free Month

15 Minute Metabolism Booster Workout – $25

•Increase your metabolism for 24-36 hours•

Comming Soon

Weight Loss Program starting 9/1.  Clink on the link below for more information. 

http://afftoncontours.wordpress.com/2009/08/14/weight-loss-program/