1515 Mill Pond Rd
(843) 488-1950
www.ConwayParksandRecreation.com
sWET Pool Boot Camp
Are you looking to make waves in your fitness journey this spring?
If so, join us for the ultimate full body workout in the sWET Pool Boot
Camp. This intense 45 minute class will incorporate speed rounds in
the water accompanied by body weight exercises, on deck sure to
strengthen your core and much more!
Aquatic attire and some swimming skills are required.
Tuesday Evenings:
6:15 pm - 6:55 pm
Friday Mornings:
6:00 am - 6:45 am
Notice:
POOL
CLOSURE
Conway Tigersharks will host a Shamrock Swim Meet on
Saturday, March 11th. The pool will open at 1:00 pm.
Here are details about the USDA's recommended nutritional guidelines
to follow for a healthy eating plan:
• Focus on fruits and vegetables: Fill have of your plate with fruits and
vegetables at every meal.
• Go for low-fat dairy: Consume at least three cups of low-fat or fat-free milk each day or the equivalent in
cheese, yogurt, or other calcium-rich foods.
• Choose whole grains: Get at least six to eight servings of whole grains each day. Grains should fill a quarter of
your plate at each meal.
• Steer clear of trans and saturated fats, sodium (salt), sugars, and cholesterol: Limit fat to only about 20 to 35
percent of total calorie intake and avoid trans and saturated fats.
• Choose lean proteins: Fill the remaining quarter of your plate with lean protein. About 15 percent of your total
calories should come from proteins, such as skin, fish, beans, nuts, and legumes.
Here are some other tips to help you develop a healthy eating plan. If you keep these general nutrition rules in
mind, you'll be on the right track toward healthy eating for life:
• Pay attention to portion control; quantities depend on whether you’re trying to lose or maintain weight. In most
restaurants, an appetizer serving is often closer to an appropriate serving size than an entrée.
• Always drink plenty of water.
• Vary your food choices to make sure you get a wide variety of vitamins and other nutrients and to avoid
boredom.
• Know the recommended daily calorie intake for your age, weight, height, activity level, and gender.
• Don't deprive yourself of foods you love; just enjoy them in moderation.
Start thinking about the basics of diet and nutrition again, and make nutritional guidelines part of your everyday life.
It won't be a diet, it won't be a fad, and it definitely won't be temporary. It will be your new healthy lifestyle, and
when you think, "What's for dinner?" the answer will naturally be a healthy choice.
Yoganatomy
Drop - In Workshop
Tuesday Mornings,
beginning March 21st
9:00 am - 10:00 am
Join us to learn and discover basic yoga technique, terminology and Yoga
Flow sequences! Weekly Workshops will be held in the Fitness Room at the
Conway Recreation Center
Success Story
Jim Skalaski
Jim began planking to increase his core strength with an
overall goal of doing a pull up. He has worked his way up to
planking up to 4 minutes at a time at least 3-5 times a
week. He had not worked out before joining the Recreation
Center 3 years ago. He and his wife have made a
commitment to improve their overall health together. Jim
is very dedicated to his workout routines and encourages
everyone to begin concentrating on strengthening their
core strength so that even activities of daily living become
easier! There is a since of accomplishment when you
reach your fitness goals. In Jim’s case his goal was to
perform a pullup by using his true body weight. He began
concentrating on his core muscles and over time as he
increased his strength he was able to do pull-ups on his
on using his body weight. Way to go Jim!
How to hold a plank position:
1. Get into pushup position on the floor.
2. Now bend your elbows 90 degrees and rest your weight on your
forearms.
3. Keep your torso straight and rigid and your body in a straight line
from ears to toes with no sagging or bending.
4. Your head is relaxed and you should be looking at the floor.
5. Hold the position for as long as you can.
6. Remember to breathe. Inhale and exhale slowly and steadily.
7. When your form begins to suffer, pull the plug. You’re only
benefiting from the plank by actually doing the plank.
What will happen when you start doing planks every day?
1. You’ll improve core definition and performance:
2. You’ll decrease your risk of injury in the back and spinal column
3. You’ll experience an increased boost to your overall metabolism
4. You’ll significantly improve your posture
5. You’ll improve overall balance
6. You’ll become more flexible than ever before
7. You’ll witness mental benefits
How to improve your plank time gradually
1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can
hold a plank for more than two minutes with ease, you can move on to these tougher variations.
2. Practice every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10
seconds longer each time.
3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.
St. Patrick’s Day Spinach Cake
Forget food coloring! This super moist cake gets its festive
color, and an iron-boost, from naturally green spinach.
Serves: 15 Prep time: 15 minutes Cook time: 30 minutes
Ingredients:
1 large container baby spinach, washed,
drained
3 eggs
1/4 cup melted coconut oil, plus additional
for oiling pan
1 1/4 cup honey
Juice and rind of 1 lemon
1 tsp vanilla extract
2 1/2 cups spelt flour, sifted
1 tsp baking powder
1 tsp baking soda
The 70s (age) Tournament team from
the Myrtle Beach Senior Softball
league recently returned from Tampa,
FL where they competed in and won
the Tournament of World Champions.
They were in a 6 team bracket and
they won all 5 of the games they
participated in. All teams had qualified
for this tournament by winning other
tournaments throughout the previous
year. This team won their qualifying
tournament in Charlotte in May. They
usually only play in the spring and fall
tournaments that are held in Myrtle
Beach each year; but with a sponsor
behind them to defray some of the
costs, they could really do a lot more.
Directions:
1. Preheat the oven to 375F.
2. Purée spinach in a food processor; set aside. Whisk egg
and honey. Add oil, lemon juice and rind, vanilla and
puréed spinach. Then add flour, baking powder and baking
soda. Mix for a few minutes. Pour into an oiled rectangular
cake pan.
3. Bake in oven for approximately 30 minutes. Remove
from oven and set aside to cool.
4. Once cooled, remove cake from pan. As an optional
garnish, cut off sides of cake (about 1 inch wide) and
process in food processor to create a powder; set aside.
Slice cake when ready to serve and spread with Greek
yogurt. Then sift cake powder over top.
1st Row: Junior Rabon, Grady Cole, Arne Pedersen, Butch
Schoctheif, Bob Von Ohlen, Bobby Crimboli
2nd Row: Jet Nixon, George Chance, Harold Handy, Mike Defelice,
Larry Berry, Charlie Jamerson, Mike Dimaina
Upcoming Noteworthy Days
March 2nd
Dr. Seuss Day
March 4th
National Grammar Day
March 6th
National Oreo Cookie Day
Show your progress by
using
#CRCGains or #CRCGoals
on your social media!
March 12th
National Girl Scout Day
March 14th
National Pi Day
March 17th
St. Patrick’s Day
March 30th
National Take a Walk in
the Park Day
Foster Hughes
Parks, Recreation & Tourism Director
[email protected]
Karen Johnson
Administrative Assistant
[email protected]
June R. Wood
Aquatics Coordinator
[email protected]
David Williams
Assistant Recreation Director
[email protected]
Susan Becton
Athletics Coordinator
[email protected]
Meet Our
Staff
Kara Gainey
Program Coordinator
[email protected]
Russell Dozier
Facility Supervisor
[email protected]
Jessica Stalvey
Fitness Coordinator
[email protected]
Angelika Bellamy
Custodian
Marley Crotts
Membership Coordinator
[email protected]
Michael Green
Custodian
Taylor Sellers
Facility Supervisor
[email protected]
Upcoming Events & Activities
Summer Sports Camp
Registration Begins: March 1st
Football, Baseball, Softball, Basketball,
Lacrosse, Tennis, Volleyball & Soccer!
$60/week
$10 Registration Fee
Spring Sports Registration
Deadline to Register: March 3rd
Baseball, Softball, Tiny Tots & Soccer
will be available. Register online at
www.conwayparksandrecreation.com
or at the Conway Recreation Center.
Summer Day Camp
Registration Begins: March 1st
9 Weekly Themed Sessions
$65/week
$10 Registration Fee
Tigershark Swim Meet
Saturday, March 11th
8:00 am - 1:00 pm
Conway Recreation
Center Pool
Swim Lessons
Evening Lessons:
March 7th - 23rd
Now Enrolling!
Dominoes
Mondays
1:00 pm - 4:00 pm
Rivertown Room
Kids Day Out
Friday, April 20th
8:00 am – 5:00 pm