How Upper Valley Aquatic Center Changed My Life

Here are the inspiring stories of four Upper Valley Aquatic Center members who have found real change here in our facility with our trainers and staff. We are a home away from home and a moral support to them all and we are PROUD to have them as our members.

Natalie Thompson

Natalie Thompson

"For my entire adult life I have always been obese. Before moving to Vermont for a travel nursing assignment in August I had given up on weigh loss all together and decided that I just needed to accept that this was who I was. A couple of weeks after the move I did decide to join the Upper Valley Aquatic Center and try to start working out. I went to my free first personal training session with no intent of getting a personal trainer, however even though I was completely out of shape John never made me feel like I was the fat girl or make me feel out of place. John has not only helped me lose the weight but has been there for me every step of the way on this physically and emotionally trying journey. With his encouragement I am pursuing new goals that I could had never imagined 6 months ago!"

       

Lester Dropkin

Lester Dropkin

When I turned 40, I weighed 265 and decided it was time to lose weight.  I went on a diabetic diet (low salt and fat) and exercised.  I lost 85 pounds in 9 months.  For the next two decades I have tried to keep the weight off.  With the help of Katherine MacPherson and john Grainger of Uvac, I have adjusted my exercises due to the aches and pains of getting old and have kept 60 off. "

Maria Borowy
"I was 238 pounds at my heaviest by the fall of 2010. My annual visit a year earlier in 2009, showed my Blood Sugars were getting in a pre-diabetic range, and by early 2011 my attending physician called me a well-controlled Type II diabetic.

Maria Borowy

Needless to say, I was in denial from day one and very concerned about this diagnosis. I did not accept the diabetic label and started my turn around on January 27, 2011. I joined the Points Plus program of Weight Watchers International and have not looked back.
I argued with my AP about whether I was ever in fact a "diabetic", because the parameters of this diagnosis were changed during the period affecting me and that in fact that I was only pre-diabetic and not ever a confirmed diabetic at all. I am happy to report my AP has agreed to my point at issue and has taken diabetes type II off my record. I have had normal blood sugar since early spring 2011.
I joined the Upper Valley Aquatic Center in the Spring of 2011. I started with Evelyn in Zumba and then decided to re-try the Spinning Program at UVAC. I soon became a regular at Deb and Corey sessions, and I braved Jen's now and again. I take a Spinning class at least 4 days a week, and I do two of these sessions with Deb's Spin/Kinesis, I down hill ski, enjoy gardening and a good political novel. I am married to the Principle Engineer at Hypertherm and have two beautiful daughters both attending University in Canada.
I have lost a total of 70 pounds and I am up or down 5 pounds because life has its moments. I have changed my life style and have made exercise and eating healthy top priorities.
I am 55 years old and want women and men my age, younger, and older to know that Diabetes is a killer. It wreaks havoc on the Heart, Eyes, and immune system. And frankly, limb amputations are not anything a person should bring on themselves."

Kathleen Danforth

 



Kathleen Danforth

"After smoking for 35 years and trying to quit millions of times, I tried something different and joined UVAC. The instructors cared about my success and helped me tremendously.  I have met a whole new circle if friends.  Uvac is now one of the most important points of my life and this year I am learning to swim laps!"






Would you like to tell us YOUR story?  
Send your before and after photo along with your story to kmacpherson@uvac-swim.org and receive a FREE personal training session. In sending your story and photo, you agree to let us tell others about your accomplishment via print, web or other advertising. Be an inspiration to those who need it most!

My Experience at the Olympic Training Center

By Hannah Cox, UVAC Swim Team 

On Thursday October 24, 2013 Dorsi and I flew out to Colorado Springs for the National Select Camp. After a long flight we finally arrived at the Olympic Training Center. Over the next three days, 31 other girls and I shared tightly packed days filled with meetings, swim practices, and meals. The ten meetings we had were informative and inspirational. We heard from USA swimming coaches about race day execution skills, starts and turns, USADA, nutrition, and from national athlete, Laura Sogar. 

Before and after meetings we had swim practices where we were split up into different groups. I swam with the distance group. The practices were hard but everyone was encouraging and supportive. After practices and before the following meetings, we all headed to the dining hall where we ate delicious food and drank a lot of chocolate milk. During the scheduled events each day I was able to meet a lot of swimmers and start building new friendships with these girls. I am very grateful for the opportunity and how much I was able to learn while at the Olympic Training Center. I am also thankful for my UVAC family, teammates and coaches for all their support.

The Treadmill Doesn't Have To Be Your Dreadmill

  With the recent ice storm last weekend, slippery roads and our dark cold New England mornings, I am reminded that the treadmill is really my friend. It’s easy to think of it as the “dreadmill”. Am I a hamster in a wheel? It doesn’t have to be a boring and mind numbing exercise. In fact, I have actually found that for some runs and for some of the athletes I coach a treadmill is preferred for certain workouts.

Most of us don’t have access to an indoor track and getting on a track during a January ice storm, well, you might as well pick up speed skating or luge. If you don’t own a treadmill it’s pretty easy to find a club with flexible hours that will accommodate your busy schedule. Even in warmer weather getting track time around the high school track teams workouts, or the college team can also be a challenge.

I find the treadmill especially good for some speed workouts. The treadmill keeps you honest. You control the pace, so if you are trying to do 800’s at a 7:00 pace you can control that pace. Whereas, if you were running outside it would be easy to let yourself slow down as you get fatigued. The treadmill is also an excellent trainer for doing negative splits. You can hop on a treadmill and know exactly what your workout needs to be and finish with a sense of accomplishment. You might even find that the treadmill makes you faster.

I don’t recommend that you do all your runs or interval training on a treadmill. When the weather gets warmer, test yourself on the track. Are you holding the same pace as you were when you were running on the treadmill?  

As with any run, always consider good form. Where are your arms? Not crossing the body, but at 90%. Are you relaxed? Not holding tension in your arms or shoulders? Are you landing over the center of gravity? How is your cadence?

So put on some good tunes, lace up your kicks and embrace the treadmill!  Remember to focus on the process and not always the outcome. Time to do the work and good things will come.

Robin Asbury

Go3coaching@gmail.com
www.Go3coaching.com
603-848-5197

Zumba - hot pink hightops and having a blast!

by Heather Szczepiorkowski

What’s up with those hot pink hightops!  When I saw Evelyn stroll in with her pink sneakers, I knew we were in for fun.  As I have been interning here, I have noticed this class - this class that was dancing, sweating, kicking, belly dancing and yet smiling!!  I thought – I've got to try this out!

Was Zumba made for Evelyn or was Evelyn made for Zumba?  Hard to say- but here's what I  know – Zumba at the Upper Valley Aquatic Center is a blast!!  

. 

Evelyn flows with the music effortlessly.  Don’t get me wrong though, this is definitely a work out.  Somehow to the rhythm of the music, we get in lots of squats, kicks and arm work.  Not to mention it

being a total cardio workout!!  Want a great workout and keep coming back for more

- try Zumba!!

  

Spinning - an Intern's view - awesome and need to bring two water bottles!

by Heather Szczepiorkowski

I'm back and still having fun!  As an intern for UVAC, one of the great things is that I can exercise right at my work-site! Today I took my first class.  Spinning.  I have been wanted to attend this class for a while.

First of all the setting is beautiful.  I think it is one of the most scenic exercise rooms I have ever been in. There were floor to ceiling windows - on one side a view of the outdoors with the bright fall foliage.  Perfect for when you need to bike indoors.  On the other side of the room, windows with a fantastic view of the splash park.  Here is a view from the room of the pool.

Corrie - the instructor introduced herself and helped me to adjust my bike properly explaining that the seat and the handle bars should be roughly the same height - something I had never known.

She was great in coaching us throughout the class - talking us up and down hills, flowing through the flats!!  It was not hard to imagine as the beautiful scenery was right in front of us.

Also just when I needed it, a fresh breeze came to the room as the fans were cranked!  All in all a great first class! My goal is to be in great biking shape when the spring arrives.

My only wish was that I had two water bottles instead of one!

The Go-To Core Finishers

By Katherine MacPherson BS, ACSM HFS & UVAC Personal Trainer

Happy New Year! 2014 is going to be an excellent year to get fit and stay fit.   I’ve created a wonderful “go-to core finisher!” just for you!

Here are THREE core exercises....

Exercise 1: Plank

PLANK

 How to plank:

• While lying on your stomach, your elbows will be placed under your shoulders.  
• Lift your body up and maintain a neutral spine by contracting  your core and glutes.
• Keep your body strong and keep breathing! 

Sets & Reps:
3 sets of :30 seconds...too easy? Try 3 sets of 1:00 seconds

Exercise 2: Dead Bugs

Starting Position

Movement Position

How To Dead Bug: 

• Lying on your back, bring both legs and arms up straight
• Moving the left leg and left arm out in the opposite direction outward, then return to starting position.
• Once returned,  move the right leg and right arm out in the opposite direction outward, then return to starting position. Now alternate from left sides and to the right side.
• Tips: Keep your core tight, and back pressed against the floor.

Sets & Reps:
3 sets of 20 total (ten each side)

Exercise 3:  Ball Roll Outs

Starting Position

Movement Position

How to do Ball Roll Outs

• Using a small physio ball, begin in starting position by kneeling and staying upright.  You want your body to be straight with glutes and core tight.
• In a smooth movement, roll out. Then return.
• Tips: You want to feel this in your core, not back.  If you are feeling it in your back, squeeze your core upright, and focus on not letting your back curve. Don't "land on the ball."  Your body and body weight should be off the ball and only your elbows are touching.    

Sets & Reps
3 sets of 8

Want more tips or exercises? We are here to help!  Email or stop by and meet our Personal Training staff here at the Upper Valley Aquatic Center.  

Feeling Guilty About Dessert?

A recent study about the feelings people have after eating chocolate cake found people had feelings of pleasure and enjoyment, but also worry and guilt.  They also found that over an 18 month period, those that took ownership and celebrated their food choices tended to keep the weight off; but those that felt guilty and worried about their choices on average did not keep the weight off.  The study also showed that guilt was not a good motivator for behavior change.

So the bottom line is to plan ahead and enjoy your food choices this holiday season!  Feeling guilty about your food choices will only hamper your weight loss and make you feel bad about the choices you have made.  If you have taken the time to plan out your meal by not overeating on the main course and saving some room (aka calories!) for desert, you will feel much better about yourself and whatever food choices you have made.

Happy Holidays!

John Grainger MS, CSCS

Fitness Director

802.296.2850 x 104