Sunday, December 28, 2008

Time for... "I Lost It at the Club"!



This year will be ACB's 2nd time running, "I Lost It at the Club". This year it will be exciting with 2 options - one with personal training and weekly weigh-ins included (like the "Biggest Loser" TV show) and one do it yourself option. The program will run for 7 weeks from Jan. 12th - Mar. 2nd. I'm sure participants who sign up with the training and weekly weigh-ins will have much more guidance and perhaps more success than those that go it on their own. After all, studies do show that having a trainer /coach makes for more measurable results and greater success! Myself and the rest of the trainers are excited to really get involved with participants and help them reach their weight loss goals. We are looking forward to being a great resource for training and nutrition tips as well as killer workouts! This program is open to club members and non-members and a great way to meet people and get support with your goals. We will have a weekly group sharing meeting in the evening and daily lunch time walks with a few exercises thrown in! It will be soooooo much better than last year! I look forward to changing people's lives!

This program is nationwide and we undergo this weight loss challenge with many other high quality IHRSA clubs! IHRSA stands for "International Health and Racquet Sportsclub Association". Here are some 'I Lost It at the Club!' 2008 Highlights
:

During the 4th annual 'I Lost It at the Club!' a total of 11,128 participants lost 36,564 pounds, one of which was Megan Nelson, a member at Universal Athletic Club in Lancaster, PA.

"I joined…for the motivation,” Nelson said. “The program worked for me because of the accountability, knowing that I would be weighing in once a week. I'm ready to lose another 20 lbs. and feel confident that I can. ‘I Lost It at the Club!’ really motivated me!"

'I Lost It at the Club!' 2008 was a tremendous success! We are proud to announce that 646 IHRSA clubs participated in 'I Lost It at the Club!' 2008, which is our highest participation rate ever.

'I Lost It at the Club!' 2008 winners:


  • Greatest amount of total weight loss: Universal Athletic Club

  • Greatest average weight lost per participating member: Anytime Fitness at Grand Island

  • Greatest number of members participating: Gold's Gym at Bloomington

  • Greatest percentage of club members participating: Discover Fitness Center at New Castle

  • Greatest average number of inches lost per participating member: Wave Health & Fitness

  • Greatest total number of inches lost: The Works Family Health & Fitness

Saturday, December 6, 2008

Are you ready to sweat?

HIGH INTENSITY TRAINING has three more classes to go this before taking a break for the holiday season. While the mountain still doesn't have a decent amount of snow and it is too icy and cold to workout outside - what better way to keep in shape and burn off the last of those turkey leftover dinners than HIT class?!

Challenge a friend to come with you, but be sure to bring a water bottle and wear shoes with good traction/support. Meet on the basketball court on Tuesdays and Thursdays from 6:00 to 7:00pm through December 16th for an hour of fast-paced, diverse plyometric exercises each night. The member drop-in rate is $10 and feel free to contact Trainer Jess with any program questions you might have.

Look for updates about January's HIT class coming up soon!

Monday, November 17, 2008

Pickleball Pictures











Jessie was able to find some of the evidence of our last staff meeting. Check out the action!





Tuesday, November 11, 2008

Pickleball

We now have Pickleball at the Athletic Club on Thursday nights, 7-9pm. All of us trainers had a "friendly" match at our staff meeting the other day! We lost the memory card that had the pictures and proof of this match. However, when Jessie's dog or cat coughs it up and all our ego's recover, we'll post the pics! Click here for a good explanatory video about Pickleball.

Choosing a Personal Trainer

This brochure from the American College of Sports Medicine (ACSM), can help you decide how to choose a trainer or ask me to recommend one of us at the club that will meet your needs.
- Jenny

Exercise Adherence - How do you stick to it?

Let's talk about adherence. Webster's dictionary defines adherence as: 1) the act, action, or quality of adhering (to hold fast or stick by as if by gluing), 2) steady or faithful attachment.
As a trainer, one of the first things I address with any potential client is their support network. Both the American Council on Exercise (ACE) and the American College of Sports Medicine (ACSM) have done extensive studies showing a direct relationship to support and individual adherence with fitness goals.
What does this mean to you? How do we translate this information into tangible and positive outcomes in our goals toward healthier lifestyles?
First, do you have the support of your spouse or partner? In my practice, I have seen the gamet of "support."
One couple that I work closely with have had their share of adherence obstacles. From individual injuries to juggling work and family time, they are an example of what we all struggle with - balance. I use them as an example because through all of this, the husband created a 'weekend retreat' for his wife, complete with massages, spending money for new workout clothes, and several personal training sessions with a trainer at a club out of the Bend area. I was able to help put the surprise together and so pleased to see such support from one partner to the other. This is exceptional! And, perhaps the exception for many: I have also heard the other end of the spectrum.
"My husband doesn't care what I look like. I don't even think he notices."
"My wife doesn't come to the gym. It's not her thing."
To these individuals I say more power to you. Your commitment to your well-being will not only benefit you in a healthy lifestyle, but may even rub off on those partners you have described above. The reality, however, is that without the close support of the spouse/partner many people slip into complacency with regard to their exercise and diet.
How do you combat this? My answer to that is to surround yourself with like-minded individuals with common healthy lifestyle goals. These determine lifestyle choices! Consider joining an outdoor group of individuals. Summer or winter, there are groups catered to sport specific outings such as cycling, cross-country skiing, hiking and snow-shoeing.
Cardio classes are a great way to enjoy your increased heart rate and laugh with like-minded individuals about the joy of what I fondly call "torture at the gym!" Small group training is also a more affordable and socially beneficial way to establish that network of well-minded, healthy individuals.
As a personal trainer, of course I will also state the need of the individual to have a 'program' catered to their specific needs. The trainer, in creating this program, should also assess prior injuries, as well as weight room experience and their future client's current 'comfort' level in the gym. All of these factors will determine your specific program: the location, intensity and duration.
When choosing a personal trainer, take into consideration their personality and how you both interact. I have one client who swears I save her money because I not only serve the purpose of motivator in her fitness regime, but when we get together, we 'hash out' all the world's problems - successfully, I might add! Thus, I am her therapist too.
Adherence seems such a clinical word for just getting in there, out there, up there....and doing it. Sticking with it. Perhaps a better way to look at your commitment to your healthy lifestyle choices is to remember what it was like being a child. We surrounded ourselves with playmates, we played, and that was the ticket.
So, search your pocket for those memories, find that e-ticket to fun and grab a few friends along the way.

Unload Your Weights When Finished and Put Them Away!

Yes.... Weight Room Etiquette 101 - Would love to hear your comments, do you agree? Would you like to see anything else mentioned?
1. Unloading your weight bar
After you finish using a bar or a plate-loaded piece of equipment, leave it completely empty. Don't assume that everyone can lift the same amount of weight you can. Removing weight plates from a bar takes a fair amount of strength as well as good technique. Don't assume that the next person who comes along has the ability (or desire) to clean up after you.
This clear-the-bar rule doesn't just apply to heavy lifters. Even if you're using only a 10-pound plate, you still need to clear your bar. If the next person who comes along wants to use 45s, he/she shouldn't be bothered with removing your 10-pounders.
While we're on the subject of gym etiquette - here's a few more!
2. Putting weights back where you found them
When you've removed a weight plate from a bar or when you finish using a pair of dumbbells, return the weights to their designated spot on the rack.
3. Keeping your sweat to yourself
Carry a towel and wipe off any bench or machine you use.
4. Sharing equipment
In a gym, weight equipment is considered communal property, so don't sit on a machine while you rest between sets. Especially don't sit there reading a magazine, talking on your cellphone, or rehearsing an opera. Instead, stand up and let a fellow gym member work in — let the member alternate sets with you. The same rule applies if you're using a pair of dumbbells.
The only time you should retain possession of weight equipment while you rest is when you're using a barbell stacked with weight plates. Suppose that you're bench-pressing 75 pounds and someone else wants to bench-press 225 pounds, you can see what a hassle it would be for the two of you to work in with each other; between each set, you'd need to slide eight plates on and off the bar. So you're under no obligation to let the other person work in with you. (However, if people are waiting for the equipment, have the courtesy not to perform 15 sets.)
5. Helping the flow of traffic
Don't block the traffic flow. While you shouldn't camp out on the equipment while you're resting between sets, neither should you clog the pathways between machines or congregate with a dozen of your buddies in the free weight area. Not only is this inconsiderate, but also it can create a hazardous condition. In general, weight rooms are crowded with little room between machines. If you block space, someone may walk around you and inadvertently bump someone who's working out on a machine, causing the person to lose control and to drop a weight.
6. Hogging the drinking fountain
Don't stand at the drinking fountain trying to catch your breath when the line behind you is longer than the line for World Series tickets. Take a drink, and get back in line. Better yet, carry a water bottle in the weight room. For some reason, many people who use a water bottle on the stationary bikes and stairclimbers don't think of carrying one around the strength training area. When you do fill up your bottle, let everyone else in line get a drink first; don't hold up the entire gym membership while you fill a gallon-sized water jug.
7. Toting around your gym bag
Some people carry their bag from machine to machine. You know those large hollowed-out cubes called lockers? That's where you store your gym bag.

Tuesday, November 4, 2008

Major Member Success!

Ruby Griswold is awesome, Oh she is so awesome, Yeah! That's a shout out to Ruby for losing 65 pounds and 35% fat and for becoming a super healthy, energetic and driven individual! She is super inspiring and her fitness success story will be shared on our November Bulletin Board in the Weight room. Ruby has been a club member and employee since July 2006 and was motivated to make a change in her life and her health because of a deep love for her family! Ruby works a little with all of the trainers and loves her workouts with Jessie Mac! I love measuring her for her body fat check-ups because they are always so positive and so is she! If you know who Ruby is, give her a pat on the back when you see her. Nice Job Ruby!

Personal Training as a Holiday Gift?

OK, so we are having a special on Personal Training for the Holidays. I think giving personal training as a gift is a nice thing if you know someone who would appreciate it!
Key thing here is - make sure you know it's OK to give as a gift before you give it (you don't want to offend anyone)! How do you know it's OK? The person already has a personal trainer, the person has asked you to buy them training or expressed an interest in it but didn't want to pay for it themselves, the person has expressed an interest to you in trying personal training, the person is training for a specific event or they are trying to rehab from an injury and could use some extra guidance . Ok - you get the picture.......... Our special is a great deal - Buy 6 sessions for the price of 5 and you can double up on it so... you could, if you wanted to, buy 12 sessions for the price of 10. Ask myself or one of the trainers if you want to know more about it. It's a great way to keep yourself training and in shape during the holiday season!

Thursday, October 30, 2008

More Scary Pumpkins


Pumpkin Carving at ACB


So, every year we have a pumpkin carving contest at ACB. The various departments carve pumpkins and they are judged by the little kids at their Halloween Party. This year Strength & Conditioning did "Ralph The Pumpkin" Ralph had a little too much candy before his workout.... See picture!

Tuesday, October 28, 2008

Hiking Green Lakes




Went hiking this past weekend at Green Lakes. What a beautiful place. I love to hike and I would recommend this hike to anyone who wants a good workout and also wants some beautiful scenery. Besides hikers, horses are also allowed on the trail.

Thursday, October 23, 2008

More on TRX

Yes, I agree with Nansee, the TRX Straps can be a lot of fun. Watch these videos and get an idea what it's like or have one of us show you like Nansee suggested!

Wednesday, October 22, 2008

TRX Straps

Have you ever tried the TRX straps? They were invented by a Navy Seal and are presently being used in Iraq for staying fit for combat. They are attached to Humvee's and can be used anywhere (in your home also).
Looking for core strength? TRX will get you in shape for any sport without lifting a dumbbell, it is all in the body weight, make it as easy or as hard as you like. Want to hang like a monkey, have fun like a kid again? TRX will train you for any sport you are in or want to do better at. Come and check them out upstairs in the weight room at ACB. You can sign up for a session or just call and I will give you a mini demo for free. Guaranteed laughter and fun, with a few grunts and groans in between!

nanseeb 385-3062 ext. 200

Tuesday, October 21, 2008

Jessie - this one's for you and anyone brave enough to train with Jessie!

Since you love Burpees so much! Check out this Burpee video.

Getting this blog figured out!

Alright, I figured out how to log in as Jenny and not ACB Training Team! Wow, I'm starting to get addicted to this technology stuff. Good thing I'm a trainer so I will be forced to get off of my butt throughout the day and run around with clients. It's so fun, I love training people - we have a great time! Right? Any of my clients want to confirm that???
I know, every once and a while you probably wish I would throw in a massage right.... especially after the lunges and squats! Thanks to all my clients and training buddies - you guys make work FUN, plus YOU ROCK for taking care of yourselves, your health, fitness and well-being!

Monday, October 20, 2008

Jump Rope For Heart


Many people ask me how I got my start as an athlete. The first organized physical activity I can remember doing without the help of my mother telling me childhood stories is performing with my elementary jump-rope team, The Heartbeats. We traveled all over the state to do shows for grade schools, high-schools, half-time performances at ball games and the like – I was an entertainer. We had a 20 kid group routine set to music and I also did a small group routine with my best buddies. My claim to fame was doing push-ups while jumping Double-Dutch (jumping while two people twirl ropes inward toward each other) and jumping 12 ropes at once in the Eggbeater (all ropes crossing at a central point). I only realized later in life that it was practicing, performing, and competing as a youngster at a sport that demanded such a high level of athleticism was what got me hooked on high intensity exercise and sports through high school, college, and now in my profession as a certified personal trainer here at the Athletic Club of Bend.

Jump Rope For Heart is a national fund-raising event sponsored by the American Heart Association and the American Alliance for Health, Physical Education, Recreation and Dance (AAHPERD). The program engages elementary students in the physical activity of jumping rope and raises funds to support lifesaving heart disease and stroke research and education through annual school events and is what teams like The Heartbeats promoted and raised excitement about in their performances. I am proud to say that this year Jump Rope For Heart celebrates its 30th Anniversary and has raised over $703 million since 1978 for the fight against heart disease and stroke. Visit the Jump Rope For Heart link for more information and to get your child’s school involved in this worthwhile program.

Happy Jumping,
Trainer Jess

P.S. For a small fee you might be able to talk me into a skills demo.

Saturday, October 18, 2008

Effective Ab Exercises

ACE (American Council on Exercise) rates the bicycle manuever and captains chair as the top 2 most effective ab exercises. The traditional crunch is one of the least effective ab exercises.

Good demo of the bicycle manuever (bicycle criss cross)

Another top ab exercise:

Friday, October 17, 2008

Welcome - You are What you Eat

Hope you enjoy our crazy, cooky, yet informative health & fitness infatuated blog! What can I say we're a bunch of Personal Trainers. What does that mean exactly - I don't know where to start, read our blog and see for yourself what we are like!


Speaking of which, I've been reading, "Animal, Vegetable, Miracle A Year of Food Life", by Barbara Kingsolver and I highly recommend this book for anyone trying to eat and be healthy! http://www.animalvegetablemiracle.com I'm only halfway through and I've already been motivated to check out out where I can buy fresh, local, sustainably grown, organic food. I looked on http://www.localharvest.org and found 1 farm listed in the Bend area (Bishop Farms, 60730 Gosney Rd.). So, I'm gonna try and check it out this weekend. I was hoping to find a CSA (Community Sponsored Agriculture) Farm in Bend but I haven't found one yet. Although I did find a good definition of what a CSA is and why it's important on the Local Harvest website. OK - all this talk about food and I'm getting hungry now, which is typical! So, off to eat my salad with salsa as dressing (my new thing) and yes my Romaine is ogranic. Still working on the other ingredients though.
- Jenny Anderson, Fitness Director