APRIL

Well, here we are just getting into Spring and barreling towards Summer! The aerobics class list is the same as last month as well as our policies during this Yellow Zone period…be sure to sign up with your favorite instructors to get on their lists and be prepared to wait until the class time starts before we open the doors (that way we don’t have too many people in the building at one time.) You can find our “Covid Current” class and training schedules on our website: https://alamoshape.com/

Home | AlamoShapePAYMENT. Payment is due the week before training/classes start. You can bring cash, postdate a check if necessary (please circle the date), use PayPal on the website or request an invoice for credit card payment (small fee for the 2 latter options).alamoshape.com

We will take off one Fri/Sat/Sun this month. This Friday, April 9 will be a cancelled day of training. Please come to 6 am Coed or any of the aerobics classes.

Endurance and Stamina

All of those rope swings, cardio intervals and planks we do….they do make a difference!

https://www.womenshealthmag.com/fitness/a35913116/how-to-build-endurance/

7 Ways To Build Endurance And Stamina, According To TrainersWhether you want to finally finish that 5k, train up for a half-marathon, or just make it through your next barre class without feeling like a puddle of mush after those first few reps, there’s …www.womenshealthmag.com

Muscle and aging

“It’s never too late to start lifting and always too early to stop.”

How bad is aging for your gains? – MennoHenselmans.comAs we age, we lose muscle mass and strength. This weakening with age is formally called sarcopenia: sarx means “flesh” in Greek and penia means “loss” or “low”. Nobody likes it, but it affects all of us, so you’re probably interested in what you can expect as you get older. At what age does sarcopenia set in and how bad is it? Age of peak performance It’s common to hear that in …mennohenselmans.com

VACCINES

Crossing our fingers for mask-free classes with proof of vaccination. Let us know if you’re interested in getting on that list so we can be ready when it happens!

Pfizer: COVID-19 vaccine is still highly effective after 6 months
Ongoing trials indicate that the COVID-19 vaccine Pfizer developed with BioNTech remains highly effective for six months after the second dose, according to a new study released on Thursday. An analysis of Pfizer’s phase 3 study, which included 927 symptomatic COVID-19 cases, found that the vaccine was 91.3 percent effective from one week “through up to six months after the second dose.” It was also 100 percent effective against severe disease as defined by the CDC, and 95.3 percent effective against severe disease as defined by the FDA, the companies said. There were no serious safety concerns. Pfizer and BioNTech also said the vaccine was 100 percent effective against COVID-19 cases in South Africa, where a concerning variant has been spreading. Pfizer previously said a trial showed its vaccine to be 100 percent effective in adolescents aged 12 to 15. [Axios, CNN]

Butt Blaster video

https://www.sparkpeople.com/resource/videos-detail.asp?video=98&utm

Not all sugar is equal

https://www.ideafit.com/nutrition/sucrose-glucose-and-metabolism/?utm_campaign
Sucrose, Glucose and Metabolism – IDEA Health & Fitness AssociationThe sweetness in our diets comes in many different forms, and how we get our sugar fix matters. The type of sweet stuff we choose may influence how hungry we feel and, in turn, affect our risk for metabolic conditions and weight gain.www.ideafit.com

We now have even more reasons to go nuts for nuts. Research published in the journal BMJ Nutrition, Prevention & Health found that adding a half-serving of nuts (14 grams) to a daily diet may reduce weight gain and obesity risk in adults (participants were followed over two decades). Consuming calories from nuts in place of calories from less healthy items, such as processed meats and potato chips, was also protective against extra weight.

Orange-Glazed Butternut Squash With Herbed Pecans

2/3 C pecan halves

1 t extra-virgin olive oil

2 t fresh thyme

2 t chopped fresh rosemary

1/2 t paprika

1/4 t + 1/8 t salt

4 C butternut squash, peeled and cubed

1 T unsalted butter

1 T honey

1 t orange zest

2 T orange juice

1/2 C dried plums (prunes), sliced in half

2 oz soft goat cheese, crumbled

Preheat the oven to 350 degrees Fahrenheit. In a small bowl, stir together pecans and olive oil. Add thyme, rosemary, paprika and 1/4 t salt; stir to coat nuts with mixture. Place nuts on a baking sheet and cook for 10 minutes or until browned, being careful not to burn them. Meanwhile, place butternut squash in a steamer basket and steam until fork-tender, about 6–8 minutes. In a skillet, melt together butter, honey, orange zest and orange juice over medium-low heat. Add squash, dried plums and remaining salt; cook, stirring gently, for 2 minutes, making sure squash is well-coated with the orange glaze. Serve topped with pecans and goat cheese. Makes 4 servings.

Making Butternut Squash More A-Peeling!

If the words “peeled and cubed” eliminate squash recipes from your repertoire, here are two options to squash your objections:

  1. Buy it that way. Check your produce section for bags of butternut squash already peeled and cubed.
  2. “Nuke” it. Just prick the skin of the squash all over with a fork, slice off both ends and microwave for about 3½ minutes. Let it cool a bit, and the skin will easily peel away (and it’s much easier to cube).

If you choose to go old-school, slice off the stem and bottom ends of the squash, so that both ends are flat. Slice the squash in half, just where the thinner end begins to widen around the middle. Turn each half so that a flat end rests against the cutting board. Use a sharp serrated peeler or paring knife to peel off the skin in downward strokes. https://www.ideafit.com/nutrition/recipe-for-health-orange-glazed-butternut-squash-with-herbed-pecans/

Recipe for Health: Orange-Glazed Butternut Squash With Herbed Pecans – IDEA Health & Fitness Association – IDEA Health & Fitness Association | For Health and Fitness ProfessionalsWe now have even more reasons to go nuts for nuts. Research published in the journal BMJ Nutrition, Prevention & Health found that adding a half-serving of nuts (14 grams) to a daily diet may reduce weight gain and obesity risk in adults (participants were followed over two decades). Consuming calories from nuts in place of calories from less healthy items, such as processed meats and potato …www.ideafit.com
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