YOUR CHECK LIST by Danielle Kyle, ATC, CSCS, Semper Fit for MCCS Fall Events Living in the Desert Leads by Stephanie Andrews to an Increased Need to Stay Hydrated
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SEPT/OCT 2012 ISSUE 44 this issue Director’s Letter/Recipes P.2 Sept. Training Calendar, Activities, Employee Coupon P.3 Oct. Training Calendar, Activities P.4 FITNESS - Thirsty? YOUR CHECK LIST by Danielle Kyle, ATC, CSCS, Semper Fit for MCCS Fall Events Living in the desert leads by Stephanie Andrews to an increased need to stay hydrated. How much water √ Sounds of Freedom, September 29 for fund raising efforts and Yucca Valley do you consume? Is it sixty- After a long, hot summer what better way Chrysler will be hosting a Dodge Ram Ride four ounces a day? What if to get out and celebrate than with a music and Drive obstacle course. It's an event you exercise? What if you festival? The base will be rocking with the sure to rev your engine! are a smaller person, a bigger person? arrival of Sounds of Freedom. Since 2007, This is a topic that has been this event has been continually thrilling √ Family Fall Festival, October 26 discussed extensively in the concert goers, and this year will be no Bring the whole family out to attend a medical community. Research exception with the lineup of Hinder and fun tradition, the Family Fall Festival. Not shows that if you are thirsty, you are already dehydrated. Theory of a Deadman. Combining loud only is it a safe and fun way for children to They have determined multiple ways to figure out how guitar with vocal harmonies, Hinder takes trick or treat, but they'll also have a blast much water to consume daily. Registered Dieticians cues from rock legends like Aerosmith, on the pony rides, at the petting zoo and recommend that you consume half of your body weight AC/DC and Guns N’ Roses, then updates letting loose in the Jupiter jump. End the in fluid ounces daily if you are not physically active. For them with modern guitar sounds. We're night with some food and a brisk hayride, example a 180 pound person would need to drink 90 ounces of water throughout the day to stay hydrated. excited to hear the live version of "Lips of with a gifted treat bag in hand and some The National Athletic Trainers states that dehydration an Angel", their chart topping single from memories that will last forever. can occur with one hour of exercise. Begin your exercise their first album. Theory of a Deadman session hydrated by drinking 17-20 ounces of fluids 2-3 are a similar vein of incredibly catchy, √ MCCS Employee Halloween hours before exercise, then 20 minutes before exercise well-crafted rock. Their power ballad "All Costume Contest, October 31 drink an additional 7-10 ounces of fluid. During exercise it or Nothing" is sure to be a highlight of the Get into the spirit and have a frightfully is recommended to drink 7-10 ounces of fluids every 10-20 show. good time at our annual Costume Contest. minutes of exercise. Now is the chance to show your creative The best way to determine if you are staying hydrated CG's Car & Bike Show, October 20 side and perhaps even win a prize for it is to weigh yourself before and after exercise. Subtract the √ difference and then add the amount of fluids you consumed If you have a car or bike that you would like too. (Let your manager know if you'd like throughout your exercise regimen to establish your total to show off, this is the place. Categories are to participate.) Categories include scariest, sweat loss. Here is an example: 155 lbs – 151 lbs = 4 lbs classic car (before 1980), modern car (after funniest, most original and best group. If of fluids lost (64 ounces). If you consumed 30 ounces of 1980), truck and bike. Even if you don't you don't want to dress up, at least go and fluids during exercise then your total sweat loss is equal to have a display-worthy vehicle, come and cheer on your fellow clowns, demons and 94 ounces of fluids lost and that is the amount that should browse. Marine units will be selling food superheroes! be consumed. Every person is different. Some people sweat more and some people sweat less. If you are in a humid climate you will sweat more than a dry climate. Plus, the more fruits and vegetables you eat, the better hydrated you will be. So, are you still thirsty? Resources: Wein D, Riley C. Measuring Hydration Status in Athletes. NSCA’s Performance Training Journal. 2010; 9(5): 17-18 Casa DJ, Armstrong LE, Hillman SK, Montain SJ, Reiff RV, Rich BSE, Roberts WO, Stone JA. National Athletic Trainers’ Association Position Statement: Fluid Replacement for Athletes. Journal of Athletic Training. 2000: 35(2): 212-224. Fall is a time for celebration, not just in the desert but here aboard the Combat Center as well. For all of us at MCAGCC, as the temperature drops, the excitement rises. MCCS has a host of events this September and October to make sure everyone does some celebrating. I would like to personally invite you to the Sounds of Freedom Music Festival on September 29. It's a Potato Salad chance to honor the Marines and Sailors for the With Bacon and Parsley freedoms they afford to us. But it's also a chance to Serves 6 reward yourself with a night of fun for all the hard from Real Simple work you do every day to assist with their mission. INGREDIENTS Plus, it's a rocking good time! I hope to see you there, 1 ½ lbs. new potatoes There's one last picnic left this kosher salt and black pepper season. Shake things up with right alongside our men and women in uniform. this delicious mayo-less potato 4 slices bacon We also have a slew of events to celebrate salad. 3 tbsp. extra-virgin olive oil Halloween in whatever way you see fit. Take the kids 2 tbsp. red wine vinegar trick or treating at the Family Fall Festival. Get in a 2 tsp. Dijon mustard workout at the Spooky Spin-a-thon. Show your wild 1 c. fresh flat-leaf parsley, roughly chopped side and enter the Employee Costume Contest. Or, simply have the daylights scared out of you at SMP's PREPARATION Haunted House. Check the calendar for dates and Place the potatoes in a pot with water to cover and 1 tsp. salt and simmer until tender, 15 to 18 minutes. Drain and run under cold water to cool. Cut into times. quarters. Meanwhile, cook the bacon in a skillet over medium-high heat until This fall, we also take a moment to concentrate crisp, 6 to 8 minutes. Transfer to paper towels. Crumble when cool. In a large on well-being. MCCS is hosting the Health and bowl, whisk the oil, vinegar, mustard, 3/4 tsp. salt, and 1/4 tsp. pepper. Toss with Wellness Fair on October 23 in the West Gym. the potatoes, bacon, and parsley. Take a few moments to head over and have your cholesterol screened, meet with various insurance representatives, learn stress-reducing techniques and so much more. We want to keep you healthy so you Fruit Sorbet in can continue to do the incredible work that you do. Jack-o-Lantern cups Please know this, I greatly appreciate all that you Serves 4 from MarthaStewart.com do for our Marines, Sailors and families and want everyone to know that each and every employee is an INGREDIENTS asset to our organization. 4 navel oranges 2 pints mango, passion-fruit or orange sorbet, softened Sincerely, Floral wire for stems While the kids tuck into their Halloween bounty, give the PREPARATION adults a treat too with these Slice off the top quarter of each orange and reserve for lid. Using a grapefruit tasty and adorable sorbet cups. spoon or paring knife, scoop or cut out interior of oranges. Reserve for another Katherine Catlin use, such as fresh orange juice. Draw a jack-o'-lantern face on skin and cut out features with a craft knife or other small, sharp knife. Pack each orange with sorbet and top it with a "lid." Bend floral wire into a stem shape, and poke it in -- not through -- top of orange. Transfer to a parchment-lined surface and place in the freezer until firm, about 30 minutes. 2 SEPTEMBER Training Calendar Employee Retention Keeping the Good Ones Sept. 5, 8 a.m. - 12 p.m. Leadership Pickles Sept. 7, 8 a.m. - 12 p.m. New Employee Orientation & Indoctrination: (All New Employees) Sept. 10-12 , 8 a.m. - 4 p.m. SEPTEMBER ACTIVITIES CALENDAR Marine Corps Acculturation Program Activity Date & Time Age Sept. 13, 8 a.m. - 2 p.m. MCCS Special Events Sounds of Freedom Sept. 29, 7 p.m. - 10 p.m., MCCS authorized patrons 830.5086 Bldg. 1024 music festival Parade Deck (parental guidance suggested) Tuition Assistance MCCS authorized children YATO 1st - 3rd Grade Dance Sept. 14, 6:30 - 8 p.m. (TA) Briefs CYTP in these grades Sept. 14 , 10-11 a.m. & 1-2 p.m. 830.3227 ext. 272 MCCS authorized children Bldg. 694 YATO 4th - 6th Grade Dance Sept. 21, 6:30 - 8:30 p.m. in these grades MCCS Manager’s Course Lifelong Learning Library Fall Into the Library Sept. 27, 6 -7 p.m. MCCS authorized patrons Sept. 18-21, 8 a.m. - 4 p.m. 830.6875 Bldg. 1528 Nov. - Dec. (register Sept. - MCCS authorized children Start Smart Football Youth Sports Oct.) ages 5 &6 New Employee Orientation & Indoctrination: 830.8421 Bldg.