March 2013
Monthly Newsletter

Free Friend Day—
Wednesday, March
27th

Easter—Sunday, March
31st—CLOSED
Inside this issue
What to Wear, What to Wear
1
News to You
1
Recipe of the Month
2
Looking Ahead
2
Just my Style
2
Highlights
3
Easter is Sunday,
March 31
We will be closed
We always think of the color green
at St. Patrick’s day. Another thing
that makes us think of green is
being green—environmentallyfriendly, that is. Here are a few tips
for being a green exerciser:
—stay hydrated with a re-usable
water bottle
—walk, run, or bike to the gym
—buy clothing made from organic
bamboo or cotton, or recycled fabric
—recycle your old shoes with Nike’s
reuse-a-shoe program (Nike Store
in Eugene is the nearest drop spot)
Downtown
Health & Fitness
440 Central Ave  Coos Bay, Oregon 97420
541-267-3948  email: dhfitness@downtownhealthandfitness.net
Visit us at: www.downtownhealthandfitness.com
What to Wear, What to Wear
Many people ask when they join the fitness center, “What should I wear?” My first answer is to
wear something that is comfortable and allows
you to move freely. However, what you wear
really depends on what you are going to be doing.
ate clothing for working out. Our only local
sporting goods store is Big 5, but there are
sportswear departments at JC Penney, Macy’s,
Fred Meyer, Wal-Mart, and Ross. You can
also find suitable clothing at Bi-Mart and KMart.
If you are participating in a high-impact aerobics
class or Zumba class, you may want to wear
capri-style pants and a tank top so when you get
warmed up you do not overheat. It may be wise
to wear a jacket, fleece, or sweatshirt to start
with since we try to keep the temperature in the
fitness center on the cooler side.
The type of shoes you wear will be determined
by what type of exercising you will be doing.
If you are taking a Zumba class you may want
to invest in a pair of “Zumba” or dance shoes.
These shoes will have a pivot spot on the sole.
Big 5 may carry this type of shoe, but if you
are unable to find them locally they can be
ordered online.
In the weight room, we have a few rules for your
safety. Shoes that cover your toes are a must.
There is a lot of equipment that can be dangerous if you’re wearing open-toed shoes or are
going bare foot. For the comfort of our members, a shirt is required. For your comfort, and to
minimize the wear-and-tear on the equipment,
we suggest you wear “workout” clothes opposed
to street clothes.
If you are going outside for a walk or a run, it is
important you wear something reflective so you
can be seen by drivers on the road. It is also wise
to dress in layers as you never know what our
weather will bring.
If you are a runner it is important that you are
wearing a good running shoe that is designed
specifically for running. There are a couple of
running stores in Eugene that will have you
run on a treadmill so they can determine what
type of shoe will work best for you. Please be
aware that even if your current shoes look
good on the outside, it is possible that they are
broken down on the inside and do not provide
the proper support needed to prevent injury.
Everyone has their own taste, style and comfort. It is important that you find what works
best for you.
Where are the best places to get workout
clothes? Most department stores carry appropri-
Written by Deb Lal
NEWS TO YOU
Welcome, Sailee!
Our newest instructor, Sailee Clemens,
joined our team in January. She is certified
with Yoga Alliance, which teaches a hathabased style of yoga.
Sailee is teaching yoga on Thursdays at 4:30
and is in our Saturday 10:15 yoga rotation.
We Recycle!
Please join us in our
green efforts by recycling your water bottles
or other bottles in our
bin at the back of the
gym, by the back door.
Page 2
Recipe of the Month: Carrot Raisin Buckwheat Muffins
If you are a buckwheat lover then you will to
enjoy these gluten-free muffins. Try adding more
carrots, raisins, some shredded apple, or any
chopped nut for a denser, more nutritious treat.
Recipe from
nourishingmeals.com
Looking Ahead
Upcoming walking,
running, and hiking events
Run of Two Cities
5k, 10k
When: Saturday, March 9 at 9
am
Where: Mingus Park (8th Terrace), Coos Bay
Contact Tim Wall at 541-2695169 for more information.
St. Patrick’s Day 5k
5k run/walk
Proceeds go to Relay for Life
When: Saturday, March 23 at 10
am
Where: Empire Lakes (John
Topits Park)
Contact Heather Arzie at
heather@epuerto.com for more
information.
South Coast Striders
Golden and Silver Falls
2.8 or 6.5 miles
When: Saturday, March 30 at 10
am
Where: Golden and Silver Falls,
past Allegany
Contact Don Luce at southcoaststriders@gmail.com for
more information.
Spring forward!
Daylight Savings
Sunday, March 10
2 ½ cups buckwheat flour
½ cup tapioca flour
½ cup organic brown sugar, Sucanat, or
maple sugar
2 teaspoons baking powder
1 teaspoon baking soda
½ teaspoon sea salt
2 teaspoons cinnamon
1 teaspoon ginger powder
2 cups applesauce
¼ cup melted virgin coconut oil or grapeseed oil
2 teaspoons vanilla
1 cup grated carrots
½ to 1 cup raisins, soaked for 10 minutes
in ¼ cup water (then drain)
Just my Style
by Annis Cassells
“Fashion is general. Style is individual.”
~ Edna Woolman Chase
Like tastes, our styles may change over the
years, depending on our focus or activities.
Clothing, cars, home furnishings, all may go
through style reinvention.
When I worked at the education center in
my school district, my style was distinctively
different than when I taught in the classroom.
Now that I’ve been retired for a number of
years, well, let’s say that being “in style” is
rather low on my priority list. However, photos
reveal to me that I do have a certain signature
look.
Ours is not a fancy home. You won’t find a
photo spread on us in Better Homes and Gardens. But, we like how it’s turned out. Rich
with color and stories of places we’ve been and
loved, our home contains souvenirs and art that
we’ve assembled and displays that reflect our
passion for travel-- an Alaskan ulu knife, a
home-made wall-hanging of African artifacts,
fiesta-colored table linens from Mexico. Also
gracing our walls, you will find original art by
friends and relatives. Forget terms like
“modern” or “art deco” or Victorian. I guess
you could describe our style as eclectic. The
Preheat oven to 375 degrees F. Lightly oil
muffin tins or line with paper muffin cups.
In a large bowl combine the buckwheat
flour, tapioca flour, sugar, baking soda, baking powder, sea salt, and spices. Mix well.
Recipe from
Place apple sauce into a separate bowl and
eatturkey.com
add the melted coconut
oil, vanilla, carrots,
and raisins; whisk together. Pour the wet
ingredients into the dry and gently mix together being careful not to over mix.
Spoon batter into oiled muffin tins. Fill each
muffin cup to the top. Bake at 375 degrees F
for about 25 minutes. Loosen sides with a
knife and gently take out of tins and place
onto a wire rack to cool.
primary thing is that if feels natural and comfortable to us; it’s what we like. And, visitors
often comment on the warmth they sense when
they walk through our purple front door.
Each individual has her own unique style.
Sure, we can admire magazine photographs,
television portrayals, and real life models, but
are they us? We can replicate someone else’s
style and that may feel right -- like we knew
we needed something different but didn’t
know what.
Or, it could be that, even though we like or
admire it, adopting someone else’s style is not
right for us. I’m reminded of a time back in
the 70s when brown khaki, belted coats were
the fashion. We saw them everywhere, and I
longed for one. I went to the department store
and tried on a lush winter coat. Then I looked
in the three-way mirror. I was stunned! There I
stood, resembling a brown bear in a fuzzy
bathrobe -- not at all like the chic magazine
models and store mannequins or the picture of
myself I’d imagined.
That’s the thing: to be “in style” is to feel
comfortable and right with the style you
choose -- or the one that emerges. Patiently let
it evolve. Keep it simple. Keep it real. Keep it
you.
Copyright © 2013. Annis Cassells. All rights reserved. A life coach, speaker, and writer, Annis can
be reached at HeyAnnis@aol.com. Read her blog at
www.thedaymaker.blogspot.com
Page 3
March 2012
HIGHLIGHTS
Tidbits from DH&F and around the world
RECENT RESEARCH IN HEALTH & FITNESS
Recent data tells us that today there is a childhood overweight and obesity problem unlike any other period of time. The National Center
for Health Statistics told us in 2008 that 16.9% of boys and 14.7% of girls ages 6-11 are overweight. Some people believe that
overweight children will “grow out of it,” but the American Academy of Child & Adolescent Psychiatry says that for obese children ages
10-13, 80% of them will grow into obese adults.
In hopes of reversing the overweight and obesity problem in children before it’s too late, some clubs and organizations are holding
weight loss and weight management groups for youth. A study published in 2012 by Acta Kinesiologica looked at the “relationship of
parental efficacy and effects of a pilot youth weight management program on health and fitness of overweight and obese children.”
The study analyzed how much efficacy (power to effect change) parents hold in their children’s exercise habits, and thus their health
and fitness. For the investigation, twelve children and their parents participated in a program called “Kids on the Geaux” twice weekly
for twelve weeks. Each time they met, there was a 45-minute physical activity portion that only the children participated in, and a 45minute nutrition education or behavioral education portion that both parents and children listened to.
The children’s health and fitness was measured pre– and post-program in several ways: body mass index (BMI), aerobic capacity (via
20-meter multistage shuttle run test), musculoskeletal fitness (curl-ups and push-ups), and flexibility (sit and reach box test).
At the end of the twelve weeks, a significant correlation was found between the reported efficacy of provision of exercise by the parents
and the BMI of the children; the parents’ feelings of efficacy for providing exercise were related to the health status of their children.
This research provides parents good reason to provide exercise for their children and model good health behaviors themselves.
Bellar, D., Bryan, C., Broussard, L. (June 2012). Relationship of Parental Efficacy and Effects of a Pilot Youth Weight Management
Program on Health and Fitness of Overweight and Obese Children. Acta Kinesiologica, 1.
Instructor tip
“Don’t wake up one morning and
expect to change your whole life.
Just change one thing at a time.
This breeds success, not failure.”
~Deb
Class Highlight
Power Progression
Power Progression is a class we offer once a
week—Monday mornings at 5:30 am. This strength
training class begins with a simple movement such
as a biceps curl. After one set of the simple
movement, there is an additional element added,
making subsequent sets increasingly difficult. A
change in tempo, increased balance, or combination
exercises using multiple muscle groups are often
used. Some cardiovascular, core strength, and
flexibility are incorporated into this class for a
complete workout.
Aroma Diffuser and
Sound Therapy Clock
There are several different companies that carry
aromatherapy alarm clocks; this particular one is
made by Oregon Scientific. With this alarm clock,
you can wake up more naturally and calmly with
five different nature sounds, aromatherapy scents,
and color-changing lights. It also includes a remote
control so you can change settings while lying in
bed.
The Oregon Scientific Aroma Diffuser and Sound
Therapy Clock can be purchased many different
places online, and costs about $100.