1001 S. 74th St., Belleville, IL 62223
PLEASE PAY FOR YOUR PILATES SESSION TODAY!!!!
NEXT SESSION STARTING
June 3 – August 31
NO CLASSES WEEK OF
JULY 1 – JULY 6
$20.00 per Month
Pay $20.00 each month or pay full amount at time of sign up.
Under 18 must have a parent present to sign membership form.
CHILDREN ARE OUT OF SCHOOL
MEN’S STEAM ROOM ETIQUITTE
1. Shower before steaming
2. Don’t sit directly beside the only person in the room
3. No Shaving or Grooming in the Steam room
4. Not everyone wants to carry on a conversation (It’s not a Pub.)
5. No children under age 16
6. Don’t Stare – It’s Rude
7. Don’t use Menthol’s and scented oils; not everyone wants to be overwhelmed by the scent
DON’T LET MUSCLE CRAMPS
CRAMP YOUR STYLE
Cramps occur when muscles are fatigued. The problem may be related to a nerve malfunction that prevents the muscle from retracting. Cramps are likely related to overexertion. Massage and stretching may be solutions. Other factors for muscle cramps may include inadequate conditioning, fluid loss and electrolyte imbalance. Be sure to drink enough fluids to keep hydrated throughout the day. Always drink enough fluids daily so that your urine is a clear pale straw color. Nutrition may be involved in muscles cramping.
Here are possible contributing factors:
• Lack of calcium. Calcium plays an essential role in muscle contractions. Try to consume dairy products or other calcium sources (calcium fortified juice or non-dairy milk) at least twice a day.
• Lack of potassium. Electrolyte imbalance, such as a potassium deficiency, may cause muscle cramps. Eat potassium-rich foods: fruits i.e. bananas, blueberries, cantaloupe, and orange juice. Vegetables i.e. white and sweet potatoes, asparagus, brussel sprouts, broccoli, spinach, kale.
• Lack of sodium. Active people who restrict sodium intake during exercise may develop a sodium imbalance that could contribute to cramps especially if they are drinking lots of water without taking in sodium from food or drink. Sports drinks or salty foods may be needed.
• Lack of magnesium. Magnesium is needed to relax muscles. It helps reduce leg cramps in the night. Rich sources include green leafy vegetables, whole grains, nuts, beans, legumes.
These tips may help with muscle cramps. Adding extra fluids, eating a well-balanced diet that includes low-fat dairy, potassium-rich fruits and vegetables and a sprinkling of salt may take care of the problem.
Please eat and drink responsibly
Bernie Cook, RDN, LDN
Members of the Rock Steady Boxing Program has increased steadily. With the growth of this program, we now have Stacie King, Denise Dill, Marsha Hohe, Kate Gattuso and Theresa Waldhoff as Certified Rock Steady Coaches.
We Are Fighting Back Against Parkinsons!
LOST and FOUND
Many personal items are being left in the locker rooms. Every effort is made to return them to their rightful owner.
Please check showers, floors, lockers, etc for your belongings before leaving.
PUSH AND RELEASE
The front and back doors are locked in the morning and evening for our members safety. Press the doorbell ONCEand please DO NOT hold the button down. Moving away from the screen, prevents the front desk from seeing the member. When we acknowledge you, please say your full name clearly so we can get you entered into the system. We will then release the door for you to come in. Thank you.
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Go to Memorial’s Belleville Health & Sports Center page
NO JOINING FEE EVER
Tell your family and friends, we have dropped the joining fee.