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Welcome to the March 18th episode of This Week@CA, your source for weekly updates on what's happening at Columbia Association.
Let's start with this week's latest updates:
Chesapeake Physical & Aquatic Therapy will be celebrating their 10th anniversary!
What a great milestone! Come help them celebrate on Tuesday, March 19 from 4-6pm at Supreme Sports Club!
Light refreshments will be served; there will be raffles, door prizes,free injury screenings & more!
Please call 410-381-7000 for more information.
Do you have a teen at home who's ready to come work out at our CA facilities?
Sign them up for our Youth Certification Clinic which is held at various times at all three of our fitness facilities.
The youth certification clinic is open to youth ages 12-13 or age 11 with a height requirement of at least 4 feet 11 inches tall.
There are no height requirements for those aged 12 and above.
The clinic which is facilitated by a CA personal trainer, teaches youth how to properly use strength training and cardiovascular equipment as well as overall gym etiquette.
Registration is required and is preferred to be done in person by visiting Columbia Gym, Supreme Sports Club, or columbia Athletic Club.
The next round of SplashDown Teen Nights will be held on Friday, March 22 from 7- 9pm.
Teen Nights are for students from 6th grade through 9th grade to splash around and take unlimited SplashDown rides while listening to music.
The cost is $4 with valid Howard County school ID. Visit ColumbiaPools.org for more information.
Hi, Bonnie Pace, the lead Personal Trainer and Certified Nutrition Coach at Columbia Association.
Today, we're going to talk a little about journaling the key to success.
There was a research study done over a long period of time that examined many different weight loss programs and tried to find out if successful people - that had not only lost the weight but kept it off - had anything in common.
When the research study was over, they realized that there was only one thing that all of these different programs that all of the successful people had in common and that was journaling.
Why? Why can journaling can be so powerful?
One reason is we eat mindlessly. We tend to eat not even think about.
You may not even be able to tell me what you had for lunch yesterday.
But if you were journaling, it makes it top of mind.
The rule of thumb for journaling is if you bite it, you write it.
And that way, when you put your hand into a bag of potato chips - four times maybe five times - and you have to write it down, all of a sudden you say, "Wow. I didn't realize I was doing that."
And sometimes even with a healthy, like a handful of almonds, if you don't realize that you're eating a handful of almonds four times, five times over the course of the day
And into the evening, you may not be aware of the calories you are actually consuming.
So it definitely makes it top of mind.
The other thing it does is point out glaring omissions that you may have.
Until you write it down and really take a look at it, you may not realize that "Wow, breakfast, lunch and dinner, I had no vegetables today."
Or the majority of what I'm eating is all carbs and very little protein.
And chances are if you're eating the same things over and over without really realizing it, it may make a lot of sense why you're having a lot of problems and struggling to lose weight.
The other thing that journaling does is give you an accountability to yourself and possibly to a coach or a trainer.
If you write everything down and then hand it to somebody else to look at, as far as being accountable, that person might be able to take a look and say
"You know, we just need to change some little things. We may just need to tweak some little things in order to make you successful."
The other thing journaling that does it pulls together the emotional component of eating. So when you're writing down what you're eating, you can also write down how you felt.
How did you feel after you ate that? How were you feeling before you ate that?
It can be very powerful and also very enlightening when you can look at your journal and realize the emotional connection you have to food.
So how do I journal? There are so many ways. It's very simple.
It can be as simple as a little tiny tablet that you can jot down your notes every day. You can do it online. There's many online journaling tools.
You can do it on your smartphone. There's some great free apps to journal.
So be apart of that successful group that loses the weight and keeps it off. Start your journaling today.
And now for what's up soon:
Come practice a language you are learning with our very first World of Languages Cafe on March 27 from 7 - 9pm at the Wegmans of Columbia cafe.
If you are fluent in a specific language and would like to be a Language Table Host, please send an email to international@columbiaassociation.org.
CA Camps will be hosting a Spring Break Camp for grades 6-11 on April 2-5.
Each day is a different adventure such as instruction and free skate at local Skate Parks, Nature Hikes, Zip lining, a Sleep over at the Youth and Teen Center, and more!
Campers who register for the entire week will receive a discount, but you can also register for individual days.
All camp sessions run from 9am-4pm each day. For more information please call 410-715-3165.
CA's Community Building and Sustainability Division will be hosting the next session in the Community Building Speaker Series.
Participants are invited to "Cultural Catalyst: Arts, Creative Placemaking and Economic Prosperity," a presentation and question-and-answer session featuring Randy Cohen of Americans for the Arts.
The event will be held from 7 to 9 p.m. on Tuesday, April 30, at the Horowitz Center Smith Theatre at Howard Community College.
The event will start with refreshments, and Cohen's presentation will begin at 7:30 p.m. Registration is encouraged but not required.
You can register at speakerseries-arts.eventbrite.com
That's it for this week's episode of This Week@CA. We'll catch you next week, Columbia!