Water is one of the most important components of the human body. Water works within each cell for nutrient transport, regulates body temperature, protects vital organs, and dispels waste. Over half of the human body is composed of water and could not survive for over a week without it.

All internal organs require water to function and water must be consumed as it is lost everyday through basic activities and exercise. According to the Food and Nutrition Board, Females should consume 2.7 liters a day and males should consume 3.7 liters through food and beverage. Individuals should increase their intake if they exercise or if the temperature is elevated due to increased perspiration. If the body goes into a state of dehydration it leads to muscle fatigue, muscle cramps, loss of coordination, possible heat exhaustion, and possible heat stroke. To avoid dehydration make a conscious effort to drink more water by carrying a water bottle with you at work and the gym or visiting the drinking fountain on a regular basis.

Carbohydrates provide energy for all bodily functions and should make up the bulk of daily nutrition (45-65%). They are crucial for brain function and are the primary fuel during exercise referred to as blood sugar. Carbohydrates provide four calories per gram and if consumed in the proper amounts can provide energy needed for daily activity and workouts without fatigue. They can also preserve muscle mass by sparing protein and allowing protein to perform its primary functions (support immune function, growth, recovery, etc). Carbohydrates ability to be stored is limited, unlike fat, and must constantly be replaced through diet.

General classifications of carbohydrates consists of sugar (simple), starches (complex) and fiber. Of these three types the one most associated with excess calorie consumption and weight gain is refined sugar or table sugar. Refined sugar is a disaccharide and is found in foods such as soft drinks, candy and sweet deserts. This doesn’t mean that people shouldn’t eat these kinds of foods it just means that it should be consumed in moderation. Therefore carbohydrates aren’t the enemy but ideally choosing carbohydrates with little to no added sugars will be more beneficial and not lead weight gain.

Both of our clubs have an ongoing commitment to Group Classes. To provide fantastic classes for our members’ fitness experience we network with hundreds of clubs, look at latest industry trends, and find fun new classes. Currently, we are looking for additional Pilates and Kickboxing instructors to join our team. Thank you for your patience as we train and look to hire additional instructors. Watch for new changes to our Group X Class Schedule in the coming weeks.

Come join Mike Eskeldson, world renowned Cuban Salsa Dancer and co-creator of Corvallis’ Rumbanana Salsa team, along with Rebekah Hadlock, Wow fitness Zumba instructor and Rumbanana Team Member to learn how to dance Cuban Salsa in a wheel (Rueda). Don’t have a partner? No problem! Have someone you want to bring along? Bring them! It’s designed for EVERYONE, guys and girls, and you’re going to have a blast!

Not be your typical ballroom Salsa class!
Cuban Salsa is crazy and fun!
Get ready to dance, yell, and be amazed at how much fun you’ll have
and what you can learn in one hour!

YOU DO NOT WANT TO MISS THIS UNIQUE OPPORTUNITY!
**Sign up at the front desk to reserve your spot!

Buy 15 Classes
For Only $31