Z-FIT NewsLetter

Stronger Zeta's, Healthier Lives

Welcome to the Z-FIT Newsletter!

This newsletter will provide you with information regarding upcoming group activities related to fitness as well as healthy recipes (appetizers, entrees, desserts, etc), completing workouts outside of group meetups, and more! Most of the nutritional information that you will see in this newsletter, will be provided by "Life & Work Connections". This is a resource available to University of Arizona employees, but may be accessed and utilized by anyone! To access the recipes, simply click the heading of the recipe. This will be the same for every newsletter.

Feel free to email fervenz3ta@gmail.com if you have any recipes, workouts, tips, and/or resources. The Z-Fit team will gladly share your ideas with the rest of the chapter on future newsletters!

This Week's Recipe

Big image
Big image

September's Z-Fit Activity

Big image

None This Month!

Big image

This Week's Group Meetups

Big image

Tumomac Hill

Tuesday, Sep. 13th, 6pm

Tumamoc Hill Road

Tucson, AZ

  • Cost: Free
  • From I-10 and Speedway, drive 1 mile west on Speedway to Silverbell. Turn south (left) on Silverbell and drive 0.2 miles to West Anklam Rd. Turn west (right) on West Anklam and the trail-head is on your left.
  • Be sure to bring a water bottle!
  • http://www.tucsontopia.com/tumamoc-hill/
Big image

Bikrahm (Hot) Inspired Yoga

Wednesday, Sep. 14th, 5:30pm

413 East 5th Street

Tucson, AZ

  • Cost: $5 per class
  • Feel free to bring your own mat and towel. If you choose to rent either one, the mat is $2 and the towel is $1.
  • Be sure to drink plenty of water before this class! It gets hot! :)
  • http://4thavenueyoga.com/
Big image

Reid Park Walk/Run

Thursday, Sep. 15th, 6pm

900 South Randolph Way

Tucson, AZ

  • Cost: Free
  • Be sure to bring a water bottle!
Big image

At Home/Gym Work Outs

Big image

"Squats With Lateral Shoulder Raises"

Works: Legs, butt, and shoulders


Holding a 5- or 7-pound dumbbell in each hand, stand with feet a little wider than hip-width apart and toes pointed outward slightly; knees should be slightly flexed and back should be flat. Focus on a spot on the wall that's 45 degrees above eye level.

Slowly lower to a sitting position, keeping weight on your heels and allowing yourself to lean forward slightly. As you lower, raise arms, keeping hands at 10 and 2 o'clock. Once thighs are parallel to the floor, stand up, pushing through heels to starting position as you lower weights to your sides. Lower into a squat, this time lifting arms straight out to sides, to shoulder height. Once thighs are parallel to the floor, stand up as you lower weights to sides. Repeat the sequence 10–12 times.


How to make it easier: Place a stability ball between your lower back and a wall, and then squat.

Big image
Big image

Reading Nutrition Labels

  1. Check out the serving size - one package may contain more than 1 serving. Use the serving size to discover the total number of calories and nutrients per package.
  2. Consider the calories - when comparing food, remember: 400 or more calories per serving for a single food is high and 100 is moderate. Keep track of the calories you eat throughout the day. The food lavel is based on a 2,000 calorie diet, but your calorie needs may be different. To find out what your "target" calories per day are, visit www.choosemyplate.gov.
  3. Choose nutrients wisely - Pick foods that are lower in certain fats, cholesterol and sodium when making daily food choices. When comparing %DV (Percent Daily Value), remember: 5% DV is low; 20% DV is high!

Nutrients to consume more of: potassium, fiber, vitamins A & C, iron, and calcium. Choose foods with a higher %DV of these important nutrients.

Nutrients to consume less of: trans fat, saturated fat, cholesterol, sodium, and sugars. Choose foods that are lower in these nutrients.

Big image
Big image
Big image