November 7th, 2014
Fitness Fridays!!! Use it or lose it!
What’s the best way to lock in the success of an endurance event? Get back out there! I was talking with someone about the half Ironman I completed at the end of September and they stressed the importance of getting back out there in the immediate days following the event. Although it may be tough at first, you will thank yourself in the coming days as it will help out recovery they said.
I’ve completed a few half marathons, marathons and shorter triathlon distances and always had the same ‘let down’ after an event. I relished the feeling of having completed the distance along with several months of training and looked to just relax. The bad news is every time I got back out there, I would feel the fitness had faded away. This time around, I made sure I got back out there the very next day and it made a big difference. I went for a jog around Fiesta Island the day after the Superfrog and it did wonders for keeping me loose, reducing the fatigue and expediting recovery.
So what are the best ways to keep your fitness? A short jog, easy bike, or an easy swim, will go a long way in expediting recovery. I try to plan events close to one another to keep focus too. If I give myself too much time in between events, I tend to allow myself a month or so of inactivity or reduced training.
What are some ways you stay focused or expedite recovery? Email me at email@example.com. I’d love to hear some tips or feedback!
October 29th, 2014
The biggest Halloween party in San Diego is going on this Friday, 10/31/2014
“Join us in a world of desire, madness, depravity, and sin at the 14th Annual Dos XX’s Monster Bash where haunted souls can run wild for one night, rules can be broken and immorality is welcomed. Come party with the scariest demons, most lustful vampires, spookiest ghosts, and sexiest villains you’ve ever seen at San Diego’s biggest Halloween Block Party in town featuring FIVE of the most insane stages on the West Coast! On Halloween Night, Friday, October 31st, from 6:00pm to Midnight, the freaks will be unleashed taking over the Gaslamp and East Village of Downtown San Diego, transforming over 8 blocks into the largest Halloween event in California. Allow your temptations to take over and your haunted soul to be free as you party with the dead who have come back to life in Resurrection, booze it up in Freak Show, dance with the creepiest creatures of the night in the Wicked Woodlands, mingle with all things evil in the VIP Villain’s District, and enjoy some lustful mystery in the renowned Dos Equis Masquerade. This Halloween extravaganza will feature some of the nation’s BEST live music and DJ’s so prepare to let loose all night long. You better start planning your costume NOW for the well-known Monster Bash costume contest featuring an insane $5,000 cash prize! You must be 21+ and have a valid photo ID to enter.”
October 28th, 2014
Written by: Tina Chapman-Wright
It is that time again where we add new video games to our library!!! I am so happy to report that ALL THREE GAMES that were REQUESTED were ordered and will be here in just a few days!!! Nothing is better than when residents come in with their requests for games they would like to play. With the new addition of our XBOX ONE and PS4, Aquatera really does strive to have the games that are what YOU want to play!!!
*******DRUM ROLL PLEASE ********
We have added:
FOR THE XBOX ONE
Call of Duty:Ghosts
FOR THE PS4
I want to hear what you want to play so if you have any requests for our December additions email us at firstname.lastname@example.org!!!
October 26th, 2014
We are so excited to display all of our resident’s carved pumpkins this halloween! Vote on facebook or instagram on which one is your favorite!!! The winner receives $100 off their rent!!! Winner will be announced Oct 30th!!!
posted by Tina Chapman-Wright
October 17th, 2014
Did you make it to the wellness event last night?? Jason was here to meet residents and welcome you to his new 6 week challenge starting November 4th! If you missed it, don’t worry, he’ll be back next week! The second of two wellness events will be next Thursday, 10/23/14 at 5:30pm in the Cyber Café!
Jason will be conducting body fat testing, nutritional counseling, and samples of protein powder, energy shots, and vitamins will be given away!
The fliers are still above the water dispenser in the gym. Take a look below if you haven’t seen them yet!! We hope to see you next week!
October 14th, 2014
October 13th, 2014
8 Rules for Better Sleep
Millions of Americans struggle with falling asleep or staying asleep. According to the American Academy of Sleep Medicine (ASAM, 2014), sleep problems can be caused by your body, mind or outside factors. Here are 8 rules recommended by sleep professionals to improve your sleep through a healthy body:
Your Body is Solar Powered
Rule #1: Spend some time outdoors during the day.
Natural sunlight signals to the brain that it is time to turn off melatonin production and get energized. Help this natural process by getting as much sunlight in the morning hours as you can. If you find yourself feeling sapped for energy during the winter when there is less sunlight, try turning on bright lights first thing in the morning as a substitute.
Rule #2: Shut off electronic devices 30 minutes before bedtime.
Over the past 10 years, electronic devices have become more and more attractive in part because they have been made to emit brighter and brighter light. Looking intently at your television, smart phone or tablet late into the night is likely confusing your body into believing it is daylight. As it gets close to bedtime, rest your eyes by turning off sources of bright light.
Your Body is a Clock
Rule #3: Get up at the same time every day, even on the weekends or during vacations.
You may be tempted to get more sleep whenever you can, especially if you are habitually tired from poor sleep. However, you may be creating “weekend jetlag” and undoing your body’s attempt to establish a healthy rhythm. Instead of compensating for poor sleep by taking naps and sleeping in, help your body by setting a regular wake-up time.
Rule #4: Eat breakfast.
Breakfast may be the most important meal of the day for many reasons, including signaling to your brain that it is time to wake up and begin producing the hormones needed for healthy growth and maintenance of your body. Digestion is a signal for the body to get going. By the same token, do not eat too close to bedtime and stay away from heavy foods at night.
Your Body is a Temple
Rule #5: If you have trouble sleeping, do not have more than 200 milligrams of caffeine a day and avoid any caffeine after lunchtime.
Caffeine stimulates the brain and interferes with sleep. While putting on a pot of coffee in the morning may be an important ritual that helps you with morning blahs, did you know that it can take 4-6 hours for the caffeine in 1 cup of coffee (100 milligrams of caffeine) to reach its peak effect and up to 8 hours for that caffeine to wear off?
Rule #6: Avoid alcohol within 4-6 hours of bedtime.
While alcohol is an effective agent for slowing down brain activity and helps many people relax, alcohol actually hurts sleep quality. Drinking alcohol near bedtime suppresses brain activity to cause dreamless sleep. As the alcohol processes out of the body (usually about 2-3 hours after falling asleep), there is a rebound in brain activity that is often experienced as nightmares and uncomfortable awakenings. With regular alcohol use, most people’s bodies get used to it and begin to need more and more to get the same results.
Rule #7: Get active and have some fun!
Whether it’s walking Fido around the neighborhood, taking a yoga class or training for a 5K run, regular moderate exercise that matches your fitness level keeps your body healthy and can help you to sleep. Just remember: try to complete your exercise 6 hours before bedtime so that you do not overstimulate your body late in the day.
Rule #8: Advocate for yourself.
There are many potential health problems that can cause sleep problems. See your doctor for regular checkups so that you can get proper care for any conditions you may have. If you continue to have trouble sleeping, ask your doctor for a referral to a sleep specialist, who may be a another physician or clinical psychologist. Don’t be afraid to speak up for yourself: You deserve a good night’s sleep!
Nancy J. Lin, Ph.D. photographed by Laurens Antoine
Dr. Nancy J. Lin is a licensed clinical psychologist who received her doctorate at the University of Massachusetts Boston. She completed her internship and postdoctoral training at the VA San Diego Healthcare System and served as a staff psychologist and researcher helping to better understand effective treatments for sleep problems related to combat and other forms of stress. As an Assistant Professor at UCSD School of Medicine’s Department of Psychiatry, she trained psychiatry residents in psychotherapy and is herself trained in, among other therapies, Cognitive Behavioral Therapy for Insomnia (CBT-I) and Imagery Rehearsal Therapy (IRT) for nightmares. She has successfully helped men and women returning from combat to get a better night’s sleep and is now devoting her attention to fighting chronic insomnia in her community.
In addition to sleep-related therapy, Dr. Lin is a trauma specialist and is certified to provide in evidence-based treatments for posttraumatic stress disorder (PTSD), including Prolonged Exposure Therapy (PE) and Cognitive Processing Therapy (CPT) . She has received training in Eye Movement Desensitization Reprocessing (EMDR), Acceptance and Commitment Therapy (ACT), Seeking Safety for dual diagnosis of PTSD and substance dependence, CBT for depression and several other therapies.
Dr. Lin is committed to helping clients of diverse backgrounds and strives to create a therapeutic alliance based on mutual respect and openness.
For more information, visit:
October 10th, 2014
Holiday Slim Down!!!
As many of you know, we had to say goodbye to our trainer, Joel, at the end of Summer. We were all very sad to see him go and wish Joel the best of luck! Now, we are very excited to have Jason Thai as our new trainer!!! He’s been here the past month and you may have already met him. If not, we have some great events coming up along with the launch of a 6 week challenge that will give you a great opportunity to say ‘hello!’
We have 2 events in October before the start of the 6 week challenge where Jason will introduce himself and have fliers available to promote his upcoming challenge. Check out the upcoming events below!!
- Tuesday, October 14th and Thursday, October 23rd
- Both events will take place between 5:30p-6:30p in our Cyber Café.
- Jason will be doing body fat testing, nutritional counseling, and samples of protein powder, energy shots, and vitamins will be given away!
6 Week Challenge:
- Starts November 4th!
- Weekly progressive workouts at the regularly scheduled classes
- Informational nutritional handouts
- Initial, check point, and final measurement sessions
- Weekly contact with fitness professional, Jason Thai
- Winner receives Personal Training sessions!
You may have noticed the fliers in the gym already, if not take a look below! See you next week at the first event!
September 30th, 2014
It is time to separate the men from the boys (proverbially of course). Its Tournament time, elimination style! We are so excited for the addition to our club room with the XBOX one and the PS4. We really focus on delivering a full range of amenities to all of our residents and I am so excited that we will be hosting our FIRST EVER Tournament!
The votes are in and an OVERWHELMING number on residents voted for MADDEN 15 as the ultimate winner!!! We will have pizza, drinks and cookies for everyone to chow down on! Music and teeth clenching competition as our residents go head to head!
Shoot us an email at Aquatera@hgfenton.com to sign up for the game! The tournament will be on Oct. 18 at 4pm in the club room! The gamer chairs are ready, the anticipation is heating up! Who is in for the win???