November 2015

The following PrimeTimers are celebrating another year of working out with us this month!

One Year:

Martha Bonds

Two Years:

Conrad Albert

Three Years:

Mike Garovich (officially – but we know you’ve been around longer than this, Mike!)

Six Years:

Gayle Smith

Seven Years:

Chuck & Sally Greer

Nine Years:

Pat Votava

Eleven Years:

Wade Logan

Twelve Years:

Mary Guess

Carla Seitz

Thirteen Years:

Tam Psenka

Fifteen Years:

Kristin Fleming

Happy 

“Planksgiving”

Say bye-bye to crunches and sit-ups – the plank is a marvelous (and more effective!) way to strengthen and tone all the muscles in your core, along with your hips, arms and shoulders, and back.

Say farewell also to holding a plank for longer and longer periods of time – B.O.R.I.N.G!  Thankfully there are many variations of this incredible exercise.

We’re happy to help you challenge yourself with a different version every day for 31 days.  See how long you can perform each of the variations given here!

And Speaking of

GIVING THANKS

What are YOU thankful for this holiday season?   Our

Pedal & Praise is a faith-based workout that will rejuvenate you in both mind and body.  We’d like to bring that amazing feeling outside the cycling studio and invite you to join us in giving thanks.

Be sure to sign our Wall Of Thanks in the foyer and share your gratitude for whatever you are thankful to have in your life.

Join Shannon for “Pedal & Praise” every Tuesday and Thursday at 9:30.

Only $7/class for members and non-members!

Planes, Trains . . . or ELECTRIC BIKES?

How will YOU get to and from the new location?

*Faster than a golf cart

*More exercise than a moped

*Easier than a bicycle

*Great warm-up before your weight-training

*Safer for the environment

*More FUN than any other way to get to the gym!

The ELECTRIC BIKE Is Here!

Check them out online!

Head over to Charleston Fitness Equipment to test drive your new electric bike today!

Charleston Fitness Equipment

1795 Hwy 17N

(in front of Lowe’s)

843-388-0999

Receive one free month PTF gym membership  OR

$75 credit into your personal training piggy with purchase of an electric bike*

*Current members only.  New members receive one free month with purchase of one month at full price.  New training clients receive $75 credit with purchase of 10 training sessions.

Must show receipt of electric bicycle purchase to receive credits.

NEW CLASS

(FREE!)

PrimeTime Pedal

(FREE!)

WEDNESDAYS at 9:00

(FREE!)

Help us welcome Karien Harwell andCammie Camp to the team of PrimeTime Pedal instructors!

These awesome ladies are on the way to being amazing instructors, but they need your help!

Help them gain valuable experience as Certified Spinning Instructors by coming to our new PrimeTime Pedal on Wednesday mornings.

9:00 – 9:45 a.m.

through November.

No reservations needed – first come first serve.

Best part is IT’S FREE!!!

But hurry – this freebie only lasts through November!

FRIED TURKEY GLIDE

FREE Thanksgiving Day 5K!

The Fried Turkey Glide is an alternative to the large, corporate race. Join locals and holiday guests for the event. Come out to the scenic, rural low country and enjoy the pristine, natural setting in Awendaw by running, walking, or biking. You don’t have to be a runner to participate. There will be no registration fee and giveaways will include free t-shirts, awards, and snacks.

Race Director: Lee Ann Reigart

843-442-5114 or lareigart@tds.net

Gathering: 9:00 am

Run Start: 9:30

Place: Garris Landing. Go north on HWY 17 to Awendaw and turn right on to SeeWee Road. Go 3.4 miles and turn right on to Bull’s Island Road and go 1.6 miles to the run start .

Dear Friends and Members,

It’s the time of year when we stop and reflect on what makes us thankful.  As always, our fantastic clients and members are at the top of our list. Hopefully you’ll find lots in this month’s newsletter to be thankful for at PrimeTime Fitness!

They both are extrememly motivated to get to the gym.  Hal, determined to stay ahead of the aging process, is committed to doing either aerobic or strength exercises 70 – 80% of the time, and he doesn’t miss a day in the gym unless he’s hiking on the Appalachian Trail.  With Hal’s analytic personality, you shouldn’t be surprised that he keeps good records of his workouts (and he has recorded his record 4-minute 37-second plank!).  Peggy’s primary motivation comes from trying to stay one step ahead of Hal, but she is also inspired to hit the gym when she looks in a full-length mirror!  (Don’t worry, Peggy – our new home will feature mirrors that make you look slimmer:-).  Peggy makes it a point to get to either PrimeTime Pedal for her aerobic exercise, or Pedal & Pump for a combination of cardio and strength training. Being held accountable and showing up for class helps .  . . Peggy says “if I sign up for a class, I go.  If I don’t, I find sixteen other things to do!”  Maybe Jacob’s Ladder is one of those things –  you can often find Peggy climbing away when she’s not in a class!

Hal and Peggy both claim to be introverted, but that just can’t be true with such a big family.  With 6 children, 9 grandchildren, and several nieces and nephews, they are both constantly involved in family outings and activities. Fortunately, they all like to eat, and Peggy enjoys cooking for them all!

When asked what they enjoy about PrimeTime Fitness, Hal states that he likes the fact that it’s small, clean, and well-run, and has a nice customer base (i.e. all you other members get Hal’s stamp of approval), as well as great ownership (yay, PTF staff!).  To that, Peggy says “ditto.”  So it seems we do alright by this pair!
When asked for helpful hints or words of encouragement,  Hal offers this favorite line by Humphrey Bogart in Treasure of the Sierra Madre: “Every man is responsible for his own goods.”  In other words, as Hal says,  “only you can take care of your health and well-being.  Don’t blame poor health and lack of conditioning on someone else.”  Peggy encourages us all to get outdoors as much as possible, and to exercise our brains along with our bodies and read as much as we can.

Interesting facts about Peggy and Hal?  They love to share books and spread their love of reading.  Be sure to stop by the Little Free Library in front of their house near the lighthouse to pick up (or leave!) a good read.  The LFL also has a dropbox at PrimeTime, and Peggy and Hal are delighted when their PrimeTime pals pitch in a book!

Thanks to you both, Peggy and Hal!  Keep up the good work – you’re both making us proud and setting a great example for us all.

“Exercise is good for the brain. We know that. But most studies of exercise and brain health have focused on the effects of running, walking or other aerobic activities.

Now a new experiment suggests that light resistance training may also slow the age-related shrinking of some parts of our brains.”

Read more from the New York Times . . . 

Your PrimeTime Team of staff members has always encouraged regular and varied exercise.  Cardiovascular exercise in any form – a mix of walking, running, cardio machines, bicycle riding, even dancing or strenuous yardwork – combined with some form of stretching, such as yoga or Pilates for an added boost of core training; and of course throw in at least two days of some kind of strength training.  Weights, body weight, resistance bands – any kind of external stress placed on your muscles.  Ask any of us and we will tell you that twice a week is the minimum for strength training, but three days is better.  And if you split up the body parts, you can perform this type of training on consecutive days.

Every month we share a staff recipe from our favorites.  This month, however, with Thanksgiving looming just around the corner, we thought we’d share several healthy holiday recipes and let you choose your own!  Most of these have been taste-tested, others are some we just thought sounded good.  If you put any of these to the test yourself, feel free to share your results with us on our Facebook page! Click here to access several clean-eating holiday menu ideas such as Crouton Stuffing made with Garlic Rosemary Croutons, Garlicky Green Beans with Shallots, and even a clean-eating Pumpkin Pie!Thanks to our own Julie Nestler for sharing her healthy recipe files with us.

National Clean out Your Refrigerator  Day

November 15

It’s Not Too Late to “Eat Clean in 2015!”

4:00 – 5:00 p.m.

Speaking of eating clean, why not take this time before the holidays begin to rid your kitchen of all things unhealthy.  Unwanted fats, added sugars, and processed foods all contribute to an unhealthy lifestyle and extra pounds.  During the holidays, when we are pressed for time, it becomes especially easy to grab the first thing we see. Start your holiday season with a clean kitchen and you’ll be amazed how easy it is to become satisfied on healthy choices.

Come join us on Sunday, November 15, as our own Julie Nestler provides information on her 21-day “Clean-Eating Challenge.”

This simple plan takes you step-by-step through the process and makes portion control so easy, you won’t even have to think about it.  Enjoy delicious, healthy food without counting calories and watch the pounds fall off.

Come join us on November 15 at 4 p.m. or give Julie a call at

843-452-7997 to learn more.

21-Day Clean-Eating Challenge Information Session

Sunday, November 15; 4:00 p.m.

PrimeTime Fitness

RSVP to  meredith@primetimefit.net

OR call Julie at 843-452-7997

“Stretch and Release” Series, Parts 3 & 4 

Saturdays, November 7 & 14

9:00 – 10:00 a.m.

$30 PTF members; $35 for non-members

No need to have attended Parts 1 & 2

Part 3:  November 7

9:00 – 10:00 a.m.

The hour will focus on release work and stretching for the shoulders, chest, arms and neck. Also will focus on cervical spine mobility. This would be a fabulous session for people that are sitting at a desk or driving a lot. We will work on creating more space in the upper body and improve posture.

Part 4:  November 14

9:00 – 10:00 a.m.

A basic review of head to toe release work and stretching with special focus on the most common trouble areas, IT bands, hamstring, low back and shoulders.

Click here to sign up!

BURN THE BIRD

Damage Control Workout

Too much of the good stuff on Thanksgiving Day?  Here’s your chance to start working on your holiday calorie burn.

BURN THE BIRD!

90-minute serious calorie burn and Post-Thanksgiving Dinner Damage Control

8:30: PrimeTime Pedal – Get your sweat on!

9:00:  “Pump” – Build some muscle!

9:30:  Barre with Marion – Tone your tummy!

10:00  Yoga – Stretch it out!

$10 for individual sessions; $30 for the entire workout

Bring a friend!   E-mail us to sign up.

Online sign-ups not available.