Meet our July Member of the Month
Let's hear what Carol Luckenbach has to say.
"I first visited Core Club when Nancy Alberico taught a Zumba class for District 13 teachers. I liked the Club and Zumba so much that I joined and began trying out the wide variety of classes offered. I love all the classes, but especially boxing and Zumba! My goal is to stay fit and healthy for many years to come."
Consider “cool” clothes.
It’s hot outside, so dress appropriately in light-colored clothing that are breathable fabrics. Don't forget sunglasses and sunscreen to!
Modify your pace.
When starting out, remember to take it slow so your heart rate does not increase drastically.
To find your new starting pace, run two to four miles at a target heart rate (180 - your age).
Drink enough water.
Proper hydration is key while running in hot weather. To keep your hydration in check, drink at least 1 to 2 liters of water a day and about 10 to 30 ounces per hour while exercising.
Replace electrolytes.
In hot conditions your body will lose sodium and electrolytes and that is why it is important to drink sports drinks, or even add some salt to your diet to replenish.
Cool Down.
Do not forget to take breaks as often as you can. Running in the shade and avoiding direct sunlight can reduce the risk of heatstroke and sunburn.
Red White & Blue Fruit Pizza Recipe
Ingredients
2 cups steel cut oats
3/4 cup oat flour (or whole wheat flour)
3 tablespoons coconut oil, room temperature
3/4 cup honey
1 teaspoon pure vanilla extract
1/2 teaspoon ground cinnamon
1/8 teaspoon salt
Yogurt Filling
1 - 1 1/3 cups plain Greek yogurt (or a non-dairy yogurt)
1-2 tablespoons maple syrup or honey
1 teaspoon pure vanilla extract
Fruit Topping (sweeter ripe fruit works best)
6 blackberries
1/3 cup raspberries
3/4 cup sliced strawberries
1/2 cup blueberries
Directions
- Preheat oven to 350 F.
- Grease a 10-inch cake pan with baking spray or line with parchment paper and set aside.
- In a large bowl, combine oats, oat flour, cinnamon, vanilla and salt together. Add the honey and coconut oil and mix until dough is combined and sticks together. Use your hands or a fork as needed.
- Spread the mixture into prepared pan and press down firmly with a spatula or the bottom of a glass cup.
- Bake in preheated oven for 10 minutes. Remove from oven and allow to cool completely (place in the refrigerator or freezer to cool faster).
- Meanwhile, in a medium mixing bowl, combine yogurt with honey and vanilla. Use an offset spatula to spread yogurt over cooled crust.
- Decorate with fresh berries. Enjoy immediately or place in the fridge to cool and set.
