Fitness Menu and Nutrition Information

Personal Training     $45.00 per hour 
Get off that plateau and take your program to the next level. Working with your trainer will help you become more motivated, confident and knowledgeable. Every one-on-one session will give you the direction and assurance that you are on the way to reaching your goals. Sessions are available for those who just aren't satisfied with average results!

Exercise with a friend! Small group training available! $20 per person.

For a limited time only! Pay $120 for 6 personal training sessions...that's only $20 per session!

Intro to Personal Training    $99 for 3 sessions*
This discounted package is our way to welcome you to the exciting world of exercise! It is perfect for anyone who is new to working out or has been away for awhile and could benefit from a refresher course. The package includes three sessions with a personal trainer. Each session will be up to one hour in length and will include a review of your health history, instruction on cardiovascular and strength equipment and a personalized exercise routine. Upon completion, you can expect to feel comfortable in the weight room and confident in yourself. This is a great way o get started on your exercise journey! *This offer is valid for only the first 30 days of your membership*

Top 10 reasons to Hire a Personal Trainer click here!

FREE Child Care Hours
Mon.- Fri. 9am-8pm
Sat. 9am-12noon
*Subject to change
Summer & Holidays*

Nutrition News and Information

Interesting Water Facts
Here are some great reasons to drink more water.

• 75% of Americans are chronically dehydrated
• In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger
• Even MILD dehydration will slow down one's metabolism as much as 3 %
• One glass of water shut down midnight hunger pangs for almost 100% of the dieters studied in a Washington University study
• Lack of water is the #1 trigger of daytime fatigue
• Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers
• A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page
• Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer
• Cutting Down On Party Calories

Here are a few eating strategies you can use at your next party or holiday gathering.
 
Instead of

Instead of:	Calories:	Choose:	Calories:
1 Swedish meatball	149	1 Jumbo shrimp w/sauce	15
1 cup eggnog	304	4 oz champagne	87
4 oz white wine	88	4 oz white-wine spritzer	44
Handful of chips and dip	220	15 pretzel sticks	15
1 slice ham	138	1 oz white-meat turkey	51
1 piece gingerbread cake	351	1 piece fruitcake	162

Hidden Fat In Food
It's not only the fat you put on food but the fat in foods that can sabotage your eating strategy. Watch out for:

• Processed foods—especially those that list shortening, oil, butter or other forms of fat as the first ingredient on their labels
• "Shiny" salad-bar selections—these are coated with oil to prevent them from drying out
• Fast-food restaurant offerings—generally, the faster the food, the higher the fat
• Bakery and packaged muffins—typically high in fat
• Restaurant burgers—generally larger-than-average portion size, and often fried in grease on a grill
  

Weight Control For Children
There are many approaches to weight control in children. They include increasing movement, motion and active physical play, changing family shopping, cooking and eating to include more nutritious, lower calorie foods, and helping children feel good about themselves.

Building Good Food Habits

• Set a good example. Children imitate what they see
• Designate and keep meal and snack times to prevent eating all day
• Keep the child busy since he/she may eat out of boredom instead of hunger
• Limit the places for eating
• Separate eating from other activities such as watching television, shopping at the mall and riding in the car
• Serve small portions on individual plates
• Don't say clean your plate! It's OK to leave food on the plate
• Help the child eat slowly by having a pleasant mealtime conversation
• Include the child in planning, shopping, and cooking meals
• Don't nag about weight or tell the child he/she is fat. Changes in appearance take time
• Store food out of sight and reach
• Have low-calorie snacks such as raw vegetables and fruits ready

We are located at: 450 Powers Avenue • Harrisburg, PA 17109  |  717.564.4171