Tennis ~ Fitness Center ~ Personal Training ~ Group Fitness ~ Aquatics
July 2021
Managed by the St. Charles Park District in cooperation with Community Unit School District 303

Tips for Safely
Exercising Outdoors 
From Ande Masoncup,
Asst. Superintendent of Rec 
Hopefully, everyone has been enjoying the summer and has been able to manage your fitness routine. We are currently in the hottest part of the summer and exercising outdoors is enjoyable and a change of pace of working out indoors. Here are some common mistakes to avoid when exercising outdoors:
  1. Not drinking water until you're thirsty: When your body is low on fluids, fatigue sets in and you can't exercise optimally
  2. Skimping on sunscreen: Use a sweat-proof SPF of 30 or higher and reapply every 2 hours for moderate exercise
  3. Not checking the clock: Avoid exercising outdoors between 10am and 3pm when it is generally hottest part of the day.
  4. Overdoing it: Pushing too hard in the beginning is the easiest way to burnout and bring your fitness journey to a halt.
  1. Wipe down equipment before and after use.
  2. Return ALL equipment items to the original location after use. 
  3. Rerack ALL weight plates and dumbbells after use.

Saturday, July 17:  5-Year Celebration Open House: SCPD began managing Norris Recreation Center on July 1, 2016 in partnership with CUSD303. The NRC team has experienced a lot during that time: NRC renovation, fire restoration and a pandemic.  Come out on Saturday and enjoy some group fitness class demos, tennis clinic, specialty boot camp, food truck (purchase on own) and more!. 


What is the largest organ in the body? 
Skin  --  Brain  --  Heart  

For a current in-person class schedule: click here
Meet the NEW Group Fitness Instructor!
Migdalia Sepulveda, GFI, PT, LMT
Group Fitness Instructor 

Meet Migdalia! She has an incredible athletic resume of lifetime fitness achievements including: 15-time IRONMAN Finisher (2.4 mile swim, 112 mile bike, 26.2 mile run), 3-time ultra-marathon runner (100 miles!), Great Wall of China Finisher (5,164 steps), Kona World Championship Finisher and endurance open water swimmer. If you are looking to improve your training or get healthier, Migdalia is a certified Group Fitness Instructor, Personal Trainer, Triathlon Coach, Swim Instructor, Nutrition Specialist and Motivational Speaker. She has a passion for fitness and dedicates herself to individuals striving to make a positive change in their life. She utilizes experience, motivation, and precision guidance to help you reach your goal. If you are looking to make a positive impact in your life, stop by her Total Body Sculpting class on Mondays at 8:30am and allow her to help you get across your finish line!

Try these new healthy dinner AND dessert recipes! 

Anyone who tries this recipe will receive a FREE Guest Pass.

A picture of the recipe along with a rating (1-10, 10 being best) and

  your name must be emailed to
Grilled Shrimp with

Oregano and Lemon

Active Time: 30 mins
Total Time: 1hr 30 mins
Serves: 8

  • 1/2 cup salted capers-rinsed, soaked for 1 hour and drained
  • 1/2 cup oregano leaves
  • 1 garlic clove, minced
  • 3/4 cup extra-virgin olive oil
  • 1 teaspoon finely grated lemon zest
  • 3 tablespoons freshly squeezed lemon juice
  • Freshly ground pepper
  • 2 1/2 pounds large shrimp, shelled and deveined
  • Salt
  1. On a cutting board, finely chop the drained capers with the oregano leaves and garlic. Transfer the mixture to a bowl and stir in 1/2 cup plus 2 tablespoons of the olive oil, along with the lemon zest and lemon juice. Season the sauce with pepper.
  2. Light a grill. In a large bowl, toss the shrimp with the remaining 2 tablespoons of olive oil and season lightly with salt and pepper. Thread the shrimp onto metal skewers and grill over high heat, turning once, until the shrimp are lightly charred and cooked through, about 3 minutes per side. Remove the shrimp from the skewers and transfer them to a platter. Spoon the sauce on top and serve.
Recipe courtesy of
Grilled Peaches

with Cinnamon Sugar Butter
Prep Time: 10 mins
Cook Time: 5 mins
Total Time: 15 mins
Serves: 4

  • 1 stick unsalted butter, at room temperature
  • 1 teaspoon cinnamon sugar
  • 2 tablespoons granulated sugar
  • Pinch salt
  • 4 ripe peaches, halved and pitted
  • Canola oil
  • Mint leaves, for garnish 
  1. In a small bowl add the butter and stir until smooth. Add the cinnamon sugar, granulated sugar and salt and mix until combined.
  2. Heat grill to high. Brush peaches with oil and grill until golden brown and just cooked through. Top each with a few teaspoons of the butter and garnish with mint leaves. 
Recipe courtesy of
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PGCAnswersTrivia Time Answer
The skin defends us against disease and infection
Norris Recreation Center
Managed by the St. Charles Park District
Located on St. Charles East High School's Campus
1050 Dunham Road  |  St. Charles, IL  60174
630-377-1405  | 

All programs held at Norris Recreation Center unless otherwise noted.

Residency Disclaimer
A resident (RES) is defined as anyone living within the geographical boundaries of St. Charles Community Unit School District 303. A non-resident (NR) is someone who lives outside the geographical boundaries. A member (M) belongs to the Norris Recreation Center to receive additional benefits, services and discounts. Norris Recreation Center reserves the right to request proof of residency. Final determination of residency will be made when processed by the St. Charles Park District, not at the time of purchase.
Text STCPARKS to 223344 to receive program reminders, event notices,
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