Fitness Newsletter
December 2024 Newsletter
Keep current with BBFC's event offerings and daily activities. Our community spirit is strong, and we are on a mission to improve the quality and quantity of lives!
Making Healthy Food Choices: A Guide to Nourishing Your Body
Empowering you to make mindful choices for a healthier, more balanced life.
In today’s fast-paced world, making healthy food choices can sometimes feel overwhelming. With so many food options available, it’s easy to get caught up in convenience or cravings rather than focusing on what will truly nourish your body. However, adopting mindful eating habits and making conscious, healthier food choices is an essential part of maintaining overall well-being.
Healthy eating is more than just a temporary diet or a quick fix—it’s a long-term commitment to improving your overall health. The food we eat has a profound impact on our energy levels, immune function, weight, mood, and mental clarity. By focusing on nutrient-dense foods, you can improve your physical health, prevent chronic diseases, and maintain a balanced lifestyle.
Focus on Nutrient-Dense Foods
The foundation of healthy eating is consuming a variety of foods that provide essential nutrients.
A nutrient-dense food is one that is high in vitamins, minerals, fiber, and antioxidants relative to its calorie content. Incorporate a mix of fruits, vegetables, whole grains, lean proteins, and healthy fats to ensure you’re getting a broad spectrum of nutrients. Examples include:
Fruits and Vegetables: Rich in vitamins, fiber, and antioxidants. Aim for a variety of colors (leafy greens, red tomatoes, purple berries).
Whole Grains: Brown rice, quinoa, oats, and whole-wheat products contain more fiber and nutrients than refined grains.
Lean Proteins: Poultry, fish, beans, lentils, tofu, and eggs are excellent protein sources for muscle repair and overall health.
Healthy Fats: Avocados, nuts, seeds, and olive oil provide essential fatty acids.
Limit Processed and Sugary Foods
While natural sugars found in fruits are part of a healthy diet, it’s essential to limit added sugars found in processed foods and beverages. High sugar intake can lead to obesity, type 2 diabetes, and other metabolic conditions. Similarly, excessive salt can increase blood pressure and contribute to heart disease.
Opt for fresh or frozen vegetables over canned varieties, and experiment with using herbs and spices instead of salt to flavor your meals.
Check food labels for hidden sugars (often listed as syrups or words ending in “-ose”) and sodium content. Minimize foods high in added sugars, unhealthy fats, and sodium, such as:
Sugary drinks (soda, energy drinks)
Fast foods and fried snacks
Packaged baked goods
Instead, choose healthier swaps like water or herbal tea, baked snacks, whole fruits, nuts, yogurt, vegetable sticks with hummus and homemade meals.
Portion Control
Portion size is just as important as what you eat. Overeating healthy foods can still lead to excess calorie intake. Listen to your body’s hunger and fullness cues to help guide your eating habits. By adopting portion control, you can enjoy your favorite foods without overindulging and stay on track with your health and wellness goals.
- Use smaller plates to help control portions.
- Avoid second helpings.
- Follow visual cues like filling half your plate with vegetables, a quarter with protein, and a quarter with whole grains.
Portion Control in Action
Example 1: Breakfast
Instead of filling a bowl to the brim with cereal, measure out 1 cup of cereal and pair it with 1/2 cup of milk or a small banana.
Example 2: Lunch
Build a sandwich with 2 slices of whole-grain bread, 3 ounces of turkey (palm-sized), and plenty of veggies. Skip extra cheese or heavy condiments.
Example 3: Dinner
Serve a palm-sized grilled salmon filet (about 3–4 ounces), a tennis ball-sized portion of quinoa (1/2 cup), and fill the rest of your plate with steamed broccoli.
Example 4: Snacks
Swap a large bag of chips (about 15 chips) for a small handful of baby carrots.
Plan and Prepare Your Meals
Planning and preparing your meals in advance can help you make better food choices and avoid the temptation of quick, unhealthy options. Try meal prepping for the week, cooking large batches of healthy meals, and storing them in the fridge or freezer for easy access.
Having healthy options readily available at home or at work can make a big difference when hunger strikes. If you find yourself short on time, try simple, quick-to-prepare meals like salads, stir-fries, or smoothies that pack a nutritional punch.
Practice Mindful Eating
Practicing mindful eating is about paying attention to the experience of eating with intention and awareness. This practice can transform your relationship with food and offer multiple physical, emotional, and psychological benefits.
Pay attention to what and how you eat:
- Avoid distractions like watching TV during meals.
- Chew slowly to enjoy flavors and recognize when you're full.
- Plan meals in advance to avoid impulsive choices.
- Cook more meals at home to control ingredients.
- Meal prep for busy days to avoid relying on fast food.
- Eat balanced meals regularly to prevent bingeing or energy crashes.
Stay Hydrated
Proper hydration is as important as food. Drinking enough water is often overlooked when it comes to healthy eating, but hydration plays a crucial role in overall health. Water supports digestion, nutrient transport, joint health, keeps your skin healthy, and helps regulate body temperature.
Avoid sugary drinks like soda and fruit juices, which are high in calories and provide little nutritional benefit. If you crave flavor, try infusing water with fresh herbs, fruits, or cucumbers.
- Carry a water bottle to ensure you're drinking enough throughout the day.
- Aim to drink at least 8 cups (64 ounces) of water per day, and more if you're physically active.
Include Recovery-Specific Foods
Including specific recovery foods in your diet ensures your body has the tools it needs to repair, rebuild, and return to optimal performance more quickly and efficiently. Incorporating these foods more regularly into your diet can contribute to overall decreased inflammation, accelerating healing, and supporting your overall health.
These foods are packed with nutrients that actively support the body’s natural healing processes, reduce inflammation, repair tissues, and restore energy.
Examples include:
- Protein: Supports muscle repair (e.g., lean meats, legumes, Greek yogurt).
- Vitamin C: Boosts collagen production (e.g., citrus fruits, bell peppers).
- Calcium and Vitamin D: Strengthen bones and tissues (e.g., dairy products, fortified plant-based milk, salmon).
- Anti-Inflammatory Foods: Reduce swelling (e.g., turmeric, ginger, and omega-3-rich fish).
Check Food Labels
Making label-reading a regular habit empowers you to take control of your nutrition, enabling better decisions for your health and lifestyle.
How to effectively read food labels:
- Start with the Serving Size: Understand how much of the product the label refers to.
- Check the Calories: Ensure the calories fit your dietary needs.
- Look at the Macronutrients: Evaluate fat, protein, and carbohydrate levels.
- Read the Ingredients List: Ingredients are listed in descending order by weight; the first few are the most significant.
- Pay Attention to Key Nutrients: Focus on fiber, vitamins, and minerals while limiting sodium, sugar, and saturated fats.
- What You Want: Look for foods high in fiber, protein, and essential vitamins.
Making healthy food choices goes hand in hand with leading an active and balanced lifestyle. Exercise, sleep, and stress management all influence how your body responds to food and nutrition.
- Exercise: Regular physical activity supports a healthy metabolism and enhances the benefits of good nutrition.
- Sleep: Getting enough rest is vital for hunger regulation and energy balance.
- Stress: Chronic stress can lead to emotional eating or cravings for unhealthy foods, so practicing stress-management techniques like meditation, yoga, or mindfulness can help you maintain a healthy relationship with food.
Making healthy food choices is not about perfection but about consistency and mindfulness. By focusing on whole, nutrient-dense foods, being mindful of portion sizes, and planning ahead, you can make choices that fuel and nourish your body for the long term. Remember, it’s about balance, not restriction. Small, sustainable changes to your eating habits can lead to a healthier, happier you.
BBFC Upcoming Events
| Date | Event | Descriptor | Notes |
|---|---|---|---|
| December 1 - 31 | Holiday Hustle | Member Challenge | Get your copy of the holiday calendar at the front desk or fitness desk. Complete 25 of 31 activities and be entered to win a heart rate monitor. |
| December 11 | Nutritional Literacy | Brown Bag Luncheon | Join A.T. Still University Students as they present their capstone. 10a - 12p |
| December 14 | Mingle & Jingle | Downtown Franklin community event | |
| December 18 | Why Learn Hands-Only CPR | Brown Bag Luncheon | Winston Shields presents CPR for the community. 12 -1p |
| December 24 | Holiday Hours | 5am - 1pm | |
| December 25 | Holiday Hours | CLOSED | |
| December 26 | Holiday Hours | 7am - 12pm | |
| December 31 | Holiday Hours | 5am - 1pm | |
| January 1 | Holiday Hours | 8am - 1pm |
BBFC Member Spotlight
Crystal Boudreaux
This month, we are thrilled to recognize Crystal as our BBFC Member of the Month! At 83 years young, Crystal brings an energy and enthusiasm to our fitness center that inspires both staff and fellow members with every visit.
Originally from Indiana, Crystal made the move to “Cajun Country,” a significant culture shift she describes as challenging but incredibly rewarding. A dedicated hairdresser for 63 years, she faced difficult life events that led to anxiety, stress, and loneliness. During that time, she realized it was time to shift her focus and prioritize self-care after spending years caring for others.
At the suggestion of her trusted physician, Dr. McPherson, Crystal joined Bayou Bend Fitness Center — and it has been a life-changing decision.
Crystal loves exploring new activities, whether at the gym or in the community. She enjoys camping, swimming 8 laps in our pool, using the strength machines, and attending her favorite class, Move.Laugh.Connect. with Jodie. She’s currently taking on the challenge of learning to line-dance, showing that age is no barrier to trying something new.
Since joining BBFC, Crystal has experienced remarkable changes. She has achieved a weight loss of 9 pounds, going from 183 to 174 pounds, but even more importantly, she has significantly reduced her stress and feelings of loneliness.
Her favorite quote, “It’s my time,” perfectly captures her inspiring journey of self-discovery and empowerment.
Crystal, thank you for being such a vibrant part of the BBFC community. We’re so grateful to have you here and look forward to cheering you on as you continue your journey!
"Stronger Together: Fitness, Fun, and Community in Every Class!"
BBFC Group Exercise
Whether you’re looking to improve cardiovascular health, build strength, or simply have fun while working out, group exercise classes offer a dynamic and supportive environment to help you reach your fitness goals.
Stay Engaged Through the Holidays!
Grab your copy of BBFC's Holiday Hustle Challenge and stay motivated all December long! Complete 25 out of 31 activities (plus bonus workout options for days you miss), then submit your finished calendar at the front desk or fitness desk for a chance to win prizes! Let's finish 2024 STRONG!
KEEPING SCORE IS A GOOD THING!
Cooper Quest is based on Dr. Kenneth Cooper's 8 Steps to Get Cooperized™ and encompasses six key health areas built on Cardiovascular Fitness as the foundation.
The COOPER QUEST score is comprised of five key health assessments: Cardiovascular Fitness, Blood Work, Body Composition, Stress Management, and Functional Fitness. Upon completing your initial assessments, you can earn a total score (max of 100), the area needing the most attention is identified. Actionable goals are identified, and resources are available to address fitness, nutrition, and stress management to guide healthy change.
Call the fitness desk TODAY to schedule at (337) 471-1213.
New Member Orientations
Have you scheduled an orientation to familiarize yourself with our fitness floor equipment?! It doesn't matter if you've been a member for months (or even a year)! Take advantage of time with our staff and learn more about our Technogym equipment and what it can do for you! Call the fitness desk TODAY to schedule at (337) 471-1213.
ARE YOU READY FOR AN ADDED WAY TO TRAIN?
Your NEW Virtual Fitness Partner
Prepare for a new approach to fitness that includes an immersive and interactive cardio or strength experience that you can take wherever you are. iFIT— the world’s #1 health and fitness platform – offers thousands of live and on-demand workouts filmed around the world that you can enjoy at BBFC, at home or on the go.
Steps To Redeem An iFIT Activation Code
Step 1: Click on the link below
Bayou Bend: Activation Link
Step 2: When arriving on this page, if you already have an iFIT account, please login. Then proceed to Step 6. If you do not yet have an account, please toggle to “Sign Up”.
Step 3: If creating a new account, you may sign up with Apple, Google, or enter a valid email address and create a password.
Step 4: Make sure to review and check the box, agreeing to the Terms of Use and Privacy Policy.
Step 5: Click “Sign Up”. At which point you will be redirected to the code activation page.
Remember to Book Your Pool Experience!
Don't hesitate to stop by or call the front desk to book your lane at
(337) 413 - 5106. We appreciate you and want to make certain you have a great experience each time you train at BBFC!
BBFC Kids Fit
Fall 2024
As children return to school, the days will be full. The entire family needs to redefine routines. Remaining consistent in YOUR training time alleviates stress and anxiety. It also allows your child time to unwind. Take advantage and make time for the family to train! Reserve your child’s spot in KIDS FIT today by signing up at the front desk or by calling 337-413-5106.
Tuesdays & Thursdays | 4:45 pm - 5:30 pm
BBFC Kids Club
Fall 2024
Take time for YOU! Let our amazing Kids Club Instructors watch over your little one while you find some time to train. Whether you are looking for a low-intensity to higher-intensity class, we have options to keep you on track with your wellness journey. Reserve your child’s spot today by signing up at the front desk or by calling 337-413-5106.
Mornings | Mon - Fri 8:00 am - 1:00 pm
Evenings | Mon - Thu 4:00 pm - 7:00 pm
Saturdays | 8:00 am - 12:00 pm
More Topics for YOU
Our Members Matter at BBFC!
This month's Cooper Quest theme is Making Healthy Food Choices. Find valuable information below to further the conversation - making healthy food choices is vital for maintaining overall well-being, supporting recovery from injuries, boosting energy levels, and preventing chronic illnesses.
feed your bones, protect your future
Cooper Clinic Nutrition shares how incorporating certain foods into your diet can strengthen your bone health and reduce the risk of bone-related diseases.
healthy eating during the holidays
Try the following tips to help you eat balanced meals to stay energized, healthy and feeling good while also enjoying some of your holiday favorites.
on the road fitness: stay active while traveling
Getting the opportunity to relax and rest from a busy life is great. But it’s important to remember that too much rest—including skipping the gym—can affect your fitness goals. Not only can being on the road make you neglect your workouts, but you also may not eat as healthy as you normally do. While it is easy to go for the convenience of fast food on a road trip, it’s important to remember your body processes the food you consume the same way whether you’re on vacation or not. Aaron Feldman, MS, Professional Fitness Trainer at Cooper Fitness Center, explains “your body doesn’t know it’s going on a trip or vacation, and you shouldn’t separate on-the-road fitness with the regular fitness you should be doing every day.”
how to fight inflammation with food
Did you know your diet can help reduce the amount of inflammation in your body? Many foods have anti-inflammatory properties just as some actually cause inflammation. Learn which should be limited and which to fold into your day.
processed foods: are they healthy?
Kirstin Taylor, MS, RDN, LD, Director of Nutrition at Cooper Clinic, defines processed foods and shows you what to look for the next time you go grocery shopping.
WE NEED OUR MEMBERS!
Member Survey
We want YOUR feedback!
BBFC appreciates our members, and we want to know what YOU think! Complete the short survey found in the Mywellness app.
BBFC Fitness Favorites
Discover this month’s top fitness picks, curated by none other than your General Manager, Kirstine Campbell. Whether she’s on the road, breaking a sweat, or simply unwinding, Kirstine finds inspiration in every moment. Podcasts and audiobooks fuel her personal and professional growth, while music is her go-to for re-centering and finding motivation. Dive into her selections, where passion for self-improvement meets a love for rhythm.
Favorite Workout Playlist
Crank up the volume on these workout anthems, and watch your motivation soar!
Getting bored with the same workout playlist? The right music can be a game-changer—boosting your energy, helping you crush those final reps, or keeping you on track during a run. What’s your go-to genre for getting pumped?
If you’re ready to mix things up, check out this awesome “Upbeat Work Playlist (Clean)” playlist I found on Spotify. It’s been a total game-changer for me—I hope you love it too!
Favorite Podcast
Workouts can be challenging, but the right motivation makes all the difference - especially when you've got a great fitness podcast in your ear. Let the right words fuel your drive, and you'll be powering through those sessions in no time!
Chris Williamson, the host of Modern Wisdom, is a renowned English podcaster known for sharing transformative life lessons from some of the greatest thinkers in the world.
In this episode #849, Chris sits down with Calley Means—an entrepreneur, health advocate, and author—to tackle one of the most pressing issues facing America today: the skyrocketing rates of obesity and chronic illness. Despite unprecedented advancements in medical technology, the overall health of Americans continues to decline. Why is this happening, and what can be done to reverse the trend?
Favorite Recent Book
You can never go wrong with a good book—whether you’re diving into an audiobook during a run or marking up the margins with your favorite notes. There's always something new to discover and inspire!
Discover how to reboot your metabolism, build strength, and enhance longevity with this groundbreaking guide from Dr. Gabrielle Lyon, founder of the Institute for Muscle-Centric Medicine®.
Through years of practice, Dr. Lyon identified a common thread among her patients: their health struggles stemmed not from excess fat, but from a lack of muscle. Far more than just a measure of strength or aesthetics, muscle is the body’s largest endocrine organ and plays a vital role in shaping health and aging.
Dr. Lyon’s accessible program combines nutrition, fitness, and self-care, grounded in cutting-edge research, to help you optimize muscle and improve your health—regardless of age or background. Learn how to prevent or overcome conditions like obesity, autoimmune disorders, Alzheimer’s, and diabetes by building a foundation of lasting strength. Start your journey to becoming forever strong today!
Member Testimonials
We would LOVE to hear YOUR story. Every day, BBFC staff are blessed enough to share in just a little bit of your life. You share your challenges, triumphs, and interests that make you "uniquely you". We'd love to share your testimonial. Please ask a staff member for a form or access the form at the link below. Tell us how BBFC has made a difference in your life. It would mean so much to us.
Testimonial
Let's Talk!
We would LOVE to hear from you! :)
CONTACT
Member Services:
(337) 413-5106
Corporate Partnerships:
(337)-907-6767
membership@bayoubendhealth.org
HOURS (Seasonal)
Monday - Thursday: 5:00 am - 9:00 pm
Friday: 5:00 am - 7:00 pm
Saturday: 7:00 am - 5:00 pm
Sunday: 7:00 am - 2:00 pm