3 WINS Fitness Program Updates Subscription

Peace for Armenia

To our 3 WINS Family,

As of September 27th Armenia was attacked and is at war with Azerbaijan (with the support of Turkey). In these horrid times we want to assure you that we are here to support our Armenian brothers and sisters. Armenia has no incentive for war as the country is highly outnumbered with a population of 3.5 million compared to the two aggressors with a total population of about 92 million. We understand that many may feel overwhelmed by these events. A sense of helplessness and pain may linger as the minutes pass by. We do not support the actions made by Azerbaijan and Turkey. We want you to know that we stand in solidarity with our fellow Armenians. Our support is recognized as a means of spreading awareness, signing petitions, and donating. Remember to aspire for your overall well-being and remain safe.

With love,

3 WINS Fitness

Exercising in the Heat

3 WINS Fitness recommends no testing or intense activities at or above 90 F, especially if humidity is above 35%. Please review the information below related to hydration/fluid replacement.

Pay attention to following symptoms when exercising on a hot day:

Higher than normal heart rate during exercise.
Very rapid breathing.
Heavy sweating, sometimes followed by a decrease in sweating.
Confusion, dizziness or disorientation.
Pale skin.
Extreme thirst and dehydration.

Treatments for heat stress

Stop exercising.
Move to a shaded or air-conditioned area.
Remove excess clothing or equipment.
Drink cold beverages.
Sit in front of a fan.
Put chilled cloth around neck.
Place entire body in cool water.
If you are feeling very hot and begin to have trouble concentrating, contact emergency services immediately. In addition, if any of the above symptoms persist despite treatment, contact emergency services.

Fluid Replacement Recommendations

Before Exercise
Prehydrating with beverages, if needed, should be initiated at least several hours before the exercise task to enable fluid absorption and allow urine output to return toward normal levels. Consuming beverages with sodium and/or salted snacks or small meals with beverages can help stimulate thirst and retain needed fluids.

During Exercise
Individuals should develop customized fluid replacement programs that prevent excessive (<2% body weight reductions from baseline body weight) dehydration. The routine measurement of pre- and postexercise body weights is useful for determining sweat rates and customized fluid replacement programs. Consumption of beverages containing electrolytes and carbohydrates can help sustain fluid-electrolyte balance and exercise performance

After Exercise
If time permits, consumption of normal meals and beverages will restore hydration. Individuals needing rapid and complete recovery from excessive dehydration can drink ~1.5 L of fluid for each kilogram of body weight lost. Consuming beverages and snacks with sodium will help expedite rapid and complete recovery by stimulating thirst and fluid retention. Intravenous fluid replacement is generally not advantageous, unless medically merited.

Additional Resources

ACSM Information on Exercising in Hot and Cold Environments
ACSM Position Stand on Exercise and Fluid Replacement

We Stand with Our Communities

To our 3 WINS Family,

In response to the recent incidents that have occurred in our communities and across the country due to the ongoing issue of racism and police brutality, we want to remind you that we are here for your support. We understand that these events have not been easy to endure. They have been draining, frustrating, and in many ways degrading especially amongst the black community. We want you to know we stand with our communities. We do not support police brutality, racism nor inequality. We realize that the importance of black lives must continually be emphasized. For we should all remember that it is NOT our similarities that make us strong, but our DIFFERENCES. We hope you remain safe. Remember to take care of your mental health, overall well-being, and keep moving.

With Love,

3 WINS Fitness

A message on COVID-19

In this unprecedented time, we have gone exclusively ONLINE.

With the COVID-19/Coronavirus uncertainty looming, circumstances rapidly changing, and recommendations from the County and the CDC, we will be shutting down 3 WINS Fitness until further notice.

The average age of our participants is 57 with many in the “older” category who are at greater risk. Read more about those who the Centers for Disease Control and Prevention (CDC) have identified as higher risk to COVID-19. Our program is in the community to improve community health and the nature of our equipment, exercise, and often close proximity of participants tells us this is the right choice. We are in the community for the long haul and this closure will be a blip on the radar in the bigger picture.

We would like to convey our sincere sentiments to all participants and let you know this is with your safety in mind.

Join us in our ONLINE program: 365 Journey to Health

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