The ‘core’ of the body actually consists of many different slow-twitching postural
muscles that run the entire length of the torso. Building a strong core requires the use of
all the muscles from the hips to the shoulders. As these muscles contract they stabilize
the spine, pelvis, and shoulder girdle creating a solid base of support. This support helps
to generate powerful movements of the extremities which is extremely important to
accomplish cardiovascular training when working out in the
______________________ water.
In the water the body’s center of buoyancy and postural balance
Slow-twitch muscles is continually being challenged; therefore, strengthened. This is
contract gradually
especially true for deep water workouts where moving in and
to release energy
out of correct posture alignment is easily and often done.
in a steady state,
However, in order for the exercises to be done correctly, all the
using oxygen to
muscles of the core must contract to keep the body in a stable,
reduce fatigue and
upright position and in proper alignment.
meet the demands
Remembering to realign and contract the bigger, stronger main
of the exercise.
muscles of the core before each exercise will greatly increase the
______________________
toning effect of the entire core. The strength of the exercise will
also be magnified; enhancing the toning ability of the water
upon the moving body. So ‘shoulders up, back, and down’, ‘open
up the chest muscles’, ‘tuck hip bones forward’, and ‘abs-in,
glutes-tight’, and don’t forget to breathe!
POMERGRANATE’S UNIQUE BEAUTY SECRETS
High in vitamins and three times as many antioxidants as red wine
or green tea - the pomegranate is an amazing fruit. It contains three
types of poylphenols: tannins, athocyanins and ellagic acid. Studies
suggest that pomegranate juice or extract helps support the immune
system, promotes healthy blood circulation, controls bad cholesterol
keeping arteries clear, reducing the risk of heart disease, heart attacks,
strokes and the risk of certain cancers.
The pomegranate has unique beauty benefits as well. It helps protect the epidermis (the outer
1. Cell Regeneration. Pomegranate helps protect the epidermis (the outer layer of the skin) and helps with skin cell
layer of the skin) and helps
with
cell
regeneration
in thecirculation
epidermis
dermis
(therepair
regeneration
in the skin
epidermis
and dermis
(inner layer), increasing
and healingand
the skin,
aiding in tissue
and wound healing.
inner layer of the skin). Pomegranates increase blood circulation, which may aide in tissue
repair and the healing 2.ofSunskin
wounds.
Protection.
Pomegranate has sun protective compounds that protect the skin against free radical damage, help
prevent skin cancer, relieve sunburn and reduce the signs of sun damage. Pomegranate seed oil works to protect against
Pomegranates have sun
thatantioxidant
protect
skin
against
free radicals
skinprotective
cancer because ofcompounds
ellagic acid, a polyphenol
foundthe
in large
quantities
in pomegranates,
which researchers
have found inhibits the growth of skin tumors.
reducing the signs of sun damage. While pomegranate seed oil works to protect against skin
cancer because it contains
largePomegranate
quantities
ofagainst
ellagic
acid,
antioxidant,
which
3. Anti-Aging.
protects
premature
agingabypolyphenol
helping reduce the signs
of skin aging caused
by sun
damage and exposure, such as wrinkles and fine lines. It helps prevent hyperpigmentation and age spots. It promotes
has been shown to inhibit
growth
of collagen
skin and
tumors.
smooth,the
firm skin
by promoting
elastin production and softens skin.
Furthermore, pomegranates protect against premature aging by
helping
reduce the signs of wrinkles and fine lines, and preventing age
“Water Aerobics is
spots, and hyperpigmentation. It also promotes smooth, firm skin
a fun way to stay
by facilitating collagen and elastin production.
healthy and happy!
Spiced Pears and Pomegranate
3 pears - cored, peeled & cut into wedges
Seeds from 1 pomegranate
2 T light brown sugar or sugar substitute
2 T lemon juice ¼ t nutmet
½ t cinnamon
2 T chopped or sliced almonds
4 sprigs fresh mint leaves for garnish
Toss the fruit with the lemon juice. Combine sugar and
spices together then mix in the fruit. Cover and
refrigerate for 1 hour to blend the flavors. Serves 4.
Garnish with mint leaves and sprinkle almonds on top.
Program News
We would like to welcome our new Aquatics Director,
Clint Burnham, and our new instructor, Casey Jackson!
Happy Halloween Everyone!!! No 7 pm class on Oct 31!
I hope you are
having a great time
Working out and
meeting new people!
thanks for making
the classes fun!”
Cheryl