"I Lost It at the Club" Coming Soon!

Make Your New Year’s Health and Fitness Resolutions Stick!
3rd Annual - “I Lost It at the Club Program”

January 11th–March 1st

This year we want to encourage you to not only lose weight and keep it off but, to also, increase your emotional well-being by taking full advantage of this supportive program that is full of fun events and empowering activities!

Attend an Informational Meeting:

Dec. 28th – Info meeting 6pm

Jan. 4th – Info meeting time TBA
Jan. 5th – Info meeting time TBA
Jan. 7th – Info meeting time TBA

TRX Offer

Training Testimonial

"I have actually hired almost every personal trainer and
learned valuable things from each. I love them all. If one hires one of the
club's trainers, I can guarantee they will have more energy, more
enthusiasm, less pain, no guilt on occasional meals out, and will have a
new, very healthy friend." - Mike Warren

Holiday Training Specials!

Give the gift of health to yourself and others this Holiday Season! We are offering great personal training packages right now.

The Holiday Special Training Package is 6 training sessions for the price of 5

OR get a great deal on

TRX Fitness Workshops between now and Christmas, only $75. for 5 weeks!

Ask one of the trainers about these specials.

November Schedule for Women on Weights - WOW

Women on Weights continues to be a great success. Located in the Women's only workout room (ask for directions from the front desk, if you are unclear where to find it), WOW brings knowledge based exercise to every participant. Led by trainers Jessie Singleton and Morri Stewart, these one hour workshops focus on two muscle groups, addressing the why's and how's of specific strength training. Check out below for the schedule of muscle groups for the month of November. Drop in fee is $12. What have you got to lose? Contact Morri at 771-9226 for more information

Wed. November 11th: Lats and pecs
Monday November 16th: Biceps and glutes
Wednesday November 18th: Deltoids and calves
Monday November 23rd: Hamstrings and Pecs
Wednesday November 25th: abdominals and triceps
Monday November 30th: TBD

WOW's Focus for October 26th and 28th

Women on Weights meets two more times this month in the women's only weight room at 10am. Morri will provide a focused workout for a few problem spots we try to forget about - the abdominals and triceps - on Monday the 26th. On Wednesday, Jessie will target two muscle groups - the hamstrings and pectorials - that ladies shouldn't always workout the same way as men do. Feel free to ask us questions in or ouside of class. Friday's class will be a treat as Morri is teaching FIT wearing her Halloween costume. Spooky!!

WOW's Focus for October 19th and 21st

Monday's Women on Weights class will be a powerful day for all the muscles of the lower body with Morri. You asked for a LEG DAY and you got it! Wednesday we will switch gears and concentrate on the upper body, specifically the deltoids and rhomboids, with Jessie. FIT class on Friday will be a mash-up of upper and lower body actions with a nice balance of core work too. This is a great week to try out the WOW workshop if you haven't experienced it yet.

WOW's Focus for October 12th and 14th

On Monday the Women on Weights class will focus on pectorials and latissimus dorsi muscles (chest and back) with Morri. Then Wednesday be ready for concentration on abdominals and the erector spinea (tummy and low back) with Jessie. Friday's FIT class will provide a fast paced combination of each focus group, plus some extra target muscles to improve. We hope to see you at the gym this week! Don't for get your water bottle.

WOW's Focus for October 5th and 7th

Women on Weights will provide a workout and education on quadriceps and hamstrings this coming Monday. Meet Morri with your water bottle in hand for this lower body focused workout to the women's only weight room at 10am. Then Wednesday be ready for a sweat with Jessie - same time, same place - with one upper body focus and one lower...triceps and glutes. Feel free to ask us questions and we'll see you at the gym!

The Athletic Club of Bend would like to welcome Tina Bollman to our personal training team. Tina is no stranger to ACB as she worked here in the past and is excited to be back. She is available for individual and group personal training and is also teaching indoor cycling and group exercise classes and personal training workshops such as TRX Metabolic Training. Say hello and welcome Tina back to ACB when you attend class this week!

Functional Intensive Training is here! Want to boost your exercise regime to the next level? Find that motivation in this small group setting where trainer Morri Stewart works exclusively with women in the All Women’s Workout Room.

Based on the principle of Short Burst Training (SBT), the hour-long workout increases both cardiovascular fitness with strength and endurance, in an environment both fun and challenging for all muscle groups. This is a ‘full-body’ workout and you WILL see changes within two weeks of incorporating FIT into your life!

Combine FIT, Fridays from 10-11am with Women on Weights (WOW) to fill out a great workout. Space is limited to 12 participants, with a drop-in fee of $12, space available. Or, reserve your spot and save money by signing up at the front desk ($40/ four times a month). Contact Morri at morri@bendbroadband.com, cell 541-771-9226 for more information today!

HIGH INTENSITY TRAINING

Are you ready for the snow? Need a little boost before you strap on your snowboard or clip into your skis?

High Intensity Training (HIT) is gearing up for the winter sport season. A new session starts at the beginning of each month or you can drop in whenever your schedule is open, but remember that commitment to class for the month will definitely save you some green.

HIT is currently every Tuesday night from 6:00 to 7:00pm on the basketball court and will soon be adding Thursdays to help you get in the best shape for the season.

Feel free to contact Trainer Jess for more information about this class. You can reach her at 541-771-4034 (8am to 8pm) or via email at macpherson.jess@gmail.com. Sign up on the class roster to save your place at the ACB front desk or by calling 541-385-3062.

W.O.W. PROMO - Take advantage of these two free classes

Morri and Jessie hope to see you at the FREE Women on Weights classes coming up next week on Monday and Wednesday. Monday's class (October 28th) will focus on core exercises...12 ways to engage your abdominals and lower back muscles and the best place to start increasing your total body strength. Wednesday's class (October 30th) will be a full body workout specifically targeting the biceps and triceps. Who doesn't love toned, strong arms?! Hope to see you there at 10am on the women's only weight room.

Women On Weights

The Athletic Club of Bend would like to introduce Women On Weights (WOW), a new program just for the ladies, taught by certified personal trainers Morri Stewart and Jessie Macpherson-Singleton.

W.O.W. is designed provide a full-body workout and in-depth instructions for each exercise, while also focusing on two major muscles groups each session. Look for the muscle highlight schedule on the ACB website or Trainers Blog each month.

Mondays & Wednesdays

from 10:00 to 11:00AM in the women's only weight room.

Contact Morri, Jessie, or the front desk for pricing information. Space is limited, so sign up before October 5^th to reserve your spot in ACB's newest personal trainer class!

New Personal Trainer Programs Coming Soon

The summer is winding down and it's time to start thinking about getting back to the gym on a regular basis. Be on the lookout for new classes such as Women on Weights and TRX Cross starting soon. The Athletic Club of Bend website will soon have the September schedule up and more information on each of the new classes, plus updates on your favorites like Better Body Bootcamp and Total Integration. Take the time to research the personal trainer programs and see if one of our classes is right for you. The ACB training team is excited to help you reach your goals this Fall!

More on TRX - Try it - You'll love it!

TRX Suspension Training - Come try our demo classes in late August! Info at front desk.

Lean and Fat Mass Assessments

The BOD POD is returning to ACB July 30-August 2nd. Sign up for an assessment time at the front desk! The POD measures your RMR (resting metabolic rate - how many calories your body burns at rest). Maintaining a healthy body fat level is one of the most important things you can do to ensure long-term health. Learn what your risk is today and how to achieve the best possible body fat percentage for optimal health! Get tested and find out more about achieving optimal health and how to "WORKOUT SMARTER NOT HARDER".

Turbo Kick

Just for fun - click here.

Get Some Exercise to Improve your Mood!

Even something as simple as a 15 minute walk can really improve your mood. Try it!
I was just reading the following -

Study after study has found that physical activity can boost mood, says Cook. How much? You don’t need to run marathons to get a benefit. “It seems like half an hour several times a week may be enough,” Cook says. “More than that may not have a further effect on mood. There seems to be a plateau.”The type of exercise you use as a natural depression treatment doesn’t seem to matter. “Your cardiologist might want you getting a lot of aerobic exercise for your heart,” says MacKinnon. “But for your mental health, just getting out and walking can be enough.”

Workout While You Travel

You can use your own body and a simple set of resistance bands to get a great workout while on the road! I'm doing a Travel Workout Workshop on June 13th at the club - come join me and see how to stay fit while away from your home and your gym! Check out the course outline.



TRAVEL WORKOUT WORKSHOP!
Athletic Club of Bend
June 13, 2009


1) Class Introduction & Safety
a) Names and reasons for taking class
b) Safety considerations – on handouts
i) Band integrity
ii) Band placement
iii) Warm up

2) Warm Up
a) Length - 5 minutes or longer
b) Purpose – increase heart rate and blood flow to muscles, increase range of motion, decrease chances of injuries
c) Type of exercises – Big movements using multiple muscle groups (see handout)

3) Sample Workout # 1
a) 8-10 Exercises, made up of upper body, lower body, and core
b) 2 Sets of 8 to 12 repetitions for each exercise
c) 3 different bands – Xertube and door strap, Xering, and Ultra Toner

4) Example of exercises in Sample Workout # 2 and # 3

5) Create Your Own Workout (as a group and on own)
a) 5 min. Warm Up
b) 8-10 Exercises, made up of upper body, lower body, and core
c) 2 Sets of 8 to 12 repetitions for each exercise

6) Questions and practice exercises

Summer Fitness

Ah, summer is fast approaching and what a time of year it is in Central Oregon! There are so many activities in the beautiful outdoors to enjoy. Options are endless and it makes summer a great time of year to exercise and have a lot of fun while doing it. The following are just some examples of how to stay fit this summer while recreating and enjoying “the not so lazy days” of summer.
Summer is the time of year at the Athletic Club where our outdoor activities really pick up. Examine what your exercise options are for going outside with a club or a social network. Having a group of people to workout with that have a common interest or goal can make your workout that much more enjoyable and make you stick with it longer! For example, at the club we are currently taking a lot of fitness classes outside to our courtyard or utilizing the trails that wind around the Club. We just started a Multi-sport training workshop for all levels of fitness. Both members and nonmembers are working out together to train for upcoming summer multi-sport events like the Deschutes Dash or the Pacific Crest Triathlon, duathlons, or running and swim races. Our cycling, bootcamp, and sport conditioning classes are heading outside to breathe fresh air and feel the wind in our face! If training or competing in an event isn’t your thing, you may want to try personal training that is taking place outside. Our outdoor pool is very refreshing and welcoming with many activities to try such as masters swim and a new workshop called “Maximize the Water”, where you learn how to run in water and use aqua equipment to get an efficient and fun workout. Another option at our Club is team building fitness events that can be done with your work group.

Besides having a regular workout scheduled with an established group, you may want to explore the great outdoors alone or with family and friends. After all, summer is the time of year where a lot of travel and exploring takes place … so stay fit while you’re out there!

CAMPING FITNESS

Whether you’re tent or car camping you can stay fit by walking, jogging, or bicycling around the campground. Depending on the campground, you may have some trails nearby that you can use as well. The picnic table at your campsite is a perfect place to work your upper and lower body. For the upper body you can do push-ups (watch out for splinters). To perform the picnic table push-up, place your hands against the edge of the table at shoulder width apart and position your body at a 45 degree angle to the table, keep your body straight as you bend the arms and lower your chest to a distance of 1 inch above the table and then push yourself back up and repeat until you fatigue. You can use the picnic table bench to work the lower body as you use it for a reference point to perform squats. To do the squat, stand about 6 inches away from the bench, reaching your hands out in front of you as a counter balance begin to hinge back with the hips and bend at the knees, lowering yourself into a squat position, just barely tap the bench with your backside and then power yourself back up by pushing through your heels. Do as many as you can to fatigue. Hey – at least you will be staying warm whether you have a campfire or not!

MOUNTAIN FITNESS

So, you’re going for a hike and that will definitely work your legs and your heart! If you want, you can make the workout more intense by quickening the pace or by using poles. Using poles allows you to involve your upper body. With the poles you can move with quicker, smaller steps and really get the arms pumping which will also get the heart pumping. Poles are great for reducing stress on the knees and distributing your body weight more evenly. Poles or no poles, try power walking intervals as you hike. To power walk, take bold strong steps and power swing the arms as you go and then slow down and recover as needed. Make it a point to repeat the intervals again and again. Don’t forget plenty of food and water!

WATER FITNESS

Whether lakeside or poolside you can do a full body workout by swimming or moving your body with purpose through the resistance of the water. If you’re poolside work your heart and muscular endurance by walking or jogging the perimeter of the pool or try treading water in the deep end. You can work muscles further by submerging yourself neck down and really pushing and pulling the water as you perform arm flies forward and back. You can also perform jumping jacks (arms stay submerged), leg raises in all directions, arm circles, and many other body movements against the water resistance. Be creative and come up with moves that make you feel good and strong. If you are lakeside you can have a lot of fun exploring with a pair of goggles. You can try swimming with fins or a kick board. If you have a boat of some sort, set a distance to swim from the boat and back and if you have to row or paddle, you can always work on intervals by picking up the pace now and again. Depending on your surroundings, lakeside may be a great place for some stretching, deep breathing and meditation all of which, help soothe the neuromuscular system and promote recovery from your workouts.

Well, no excuses this summer to not combine your fitness and your recreation. Fitness and recreation are definitely intertwined and can be so much fun. Enjoy your summer and make the most of it. Being fit will only make you feel better about yourself and your surroundings and make you want to get out there and enjoy every moment!

Do you have wellness at work?

Wellness at Work – A Positive Position for You and Your Business

What is wellness and why is it important at work? The National Wellness Association defines wellness as "an active process of becoming aware of and making choices toward a more successful existence." That is something worth pursuing at a time when we need it more than ever for ourselves, our businesses and our community. Improving wellness can have a very positive effect on how we feel about ourselves and our lives.
Physical health is a component that we most often associate with wellness and it is the aspect that I will focus on the most. However, wellness is actually much broader than just physical health. Six interrelated aspects of human life are commonly known to comprise wellness and they are; emotional, intellectual, occupational, social, spiritual, and physical well-being. The more positive outlook you and your work associates have in all six categories, the more likely you are to experience personal and professional success. It is a proven fact that a high degree of wellness at work translates to many measureable characteristics of successful companies. “Well” companies show reduced absenteeism, improved productivity, reduction in health care costs and injuries, and improved employee morale and retention. Here are just a few examples taken from the research.
Reduced Absenteeism - reports show that healthier employees spend fewer days away from work due to illness, saving a company thousands and even millions of dollars on down time and temporary help.
· To prevent back injuries among its employees, a county in California offered classes and fitness training to all its workers. As a result, there was a significant decrease in sick days related to back injuries, producing a net cost-benefit ratio of 1 to 1.79.WELCOA – 1999
Reduced Health Care Costs - preventable illness makes up approximately 70% of the total costs of illness and because much of these costs are linked to health habits, it is possible for us as individuals and our companies to take action toward reducing health care utilization and costs.
A 1992 analysis of the employees of GE Aircraft showed that medical claims submitted by the company's fitness center members decreased by 27%, while claims made by non-members actually rose by 17%.
Worksite Health Promotion Economics, 1995
Cianbro, a general contracting company based in Maine, has shown that employees who participate in it’s Healthy Lifestyle Program have seen a substantial reduction in inactivity (those who do not participate in at least 30 minutes of activity per day), obesity, stress, tobacco use, high blood pressure and high cholesterol.
WELCOA – 2006
Improved Productivity and Morale - Although not as easy to measure as a reduction in healthcare costs, improved employee productivity and morale can have a considerable impact on your business and its profitability.
Union Pacific Railroad found that 80% of its workers believed that the company's exercise program helped to increase their productivity and that 75% felt that regular exercise was helping them to concentrate better at work.Incentive, June 1995
An ideal “Well” worksite allows employees opportunities to improve their wellness and one easily accessible component to begin with is physical fitness. As you can see from the examples above participation in physical fitness can lead to benefits much broader than physical results. So, what are some activities that you or your company can do to increase participation in physical fitness and how can you be a catalyst for change? Here are some ideas:
Walk at your lunch hour by yourself or with a co-worker
Join a gym alone or with a family member or friend
Put an incentive program in place to inspire employees to exercise
Organize a fitness outing or teambuilding event for your worksite
Seek out organizations that specialize in corporate wellness or physical fitness training
Form a wellness committee at work
Sign up for fitness events as a staff (fun runs, Pole Pedal Paddle, etc…)

You may even think of more ideas than I’ve listed here and I hope that implementing them is something that you can do immediately so that you and your company can reap the many benefits of improved wellness in your workplace. Good luck with pursuing wellness and making your company a better place.

The Athletic Club of Bend offers Fitness Teambuilding for organizations and Corporate Fitness Training and Education. Find out more by contacting Fitness Director Jenny Anderson at 541-322-5821.

Sources:
http://www.libraryindex.com/pages/2951/Defining-Health-Wellness.html
http://www.welcoa.org/

WIN $100. with the BOD POD!

The BOD POD is here May 14th - May 17th. The BOD POD is a very accurate way to measure percent body fat. Measure yourself now and then again at the end of July. We will reward the male and female who lose the most body fat in that time period with a check for $100. Great added motivation that can keep you fit this summer! Sign up for the BOD POD at the front desk.

Yeah! It's time to workout outside

Our classes and fitness workshops are now heading outdoors! Some summer workshops you can try are; Maximize the Water, High Intensity Training, Multi-sport Training, Better Body Bootcamp. Some group exercise classes you can try are; Sports Conditioning, RAW (Real Athletic Workout). See our class schedule and personal training schedule for more details!

New Small Group Water Exercise Workshop

SMALL GROUP WATER EXERCISE/RUNNING TRAINING IN THE OUTDOOR POOL

LED BY CERTIFIED PERSONAL TRAINER JULIA SANDVALL

LEARN HOW TO GET THE MOST OUT OF SHALLOW & DEEP WATER EXERCISE WITH A GROUP OF 5-6 PEOPLE * RUN IN DEEP WATER TO MAXIMIZE HEART RATE AND MUSCLE ACTIVATION * USE A VARIETY OF WATER EXERCISE EQUIPMENT (including AQX’s water running suit and shoes)

RUN WITHOUT STRESSING YOUR JOINTS * CROSS-TRAIN TO KEEP YOUR BODY HEALTHY * KAMI SEMICK (Bend’s Ultra Runner) DOES IT TO …“MAINTAIN HER RUNNING FITNESS WITHOUT THE JARRING TO THE JOINTS” WHILE KEEPING HER HEART RATE UP.

MONDAY & WEDNESDAY AT 6:30PM TO 7:30PM OR WEDNESDAY & FRIDAY AT 1:00PM TO 2:00PM * FOUR WEEKS AND 7 SESSIONS IN THE POOL * STARTS MAY 20TH AND ENDS JUNE 10TH

$70 IF YOU SIGN UP BY MAY 13TH, $84 AFTER MAY 13TH

CONTACT JULIA at 541-322-5859 EXTENSION 287 AND SIGN UP AT THE FRONT DESK ASAP! GROUP SIZE IS LIMITED TO SIX PEOPLE!

Spring into Multi-Sport Training

SPRING MULTI-SPORT TRAINING is here! This year there is a twist on Triathlon Training and some great components to help you get your warm weather season off to an amazing start have been added. As before, Certified Personal Trainers Morri Stewart and Jessie Macpherson will prepare you for triathlon season and give you the tools needed to fully enjoy a fit and athletic summer. Be ready for more than just swimming, cycling and running...plyometric exercises, full body weight workouts, and aquatic exercise routines are just a few of the included features this year.

Classes (two with a trainer each week) begin on April 27th and run for twelve weeks through July 15th, perfect for those interested in racing in the Deschutes Dash. Sessions are on Mondays and Wednesdays at 10:15am. The cost for the workshop is $299 if you make your commitment by April 24th. Non-members are welcome, so pass on the info and have them contact the ACB front desk to inquire about cost.

Here are a few of the highlights of this year's workshop:

- Two extra weeks of training
- Four extra sessions of group personal training
- Guest trainer, Julia Sandvall (ACE and NASM)
- Guest swim coach, Rob Higley (ACB Aquatics Supervisor)
- More guest speakers including Therapeutic Associates Physical Therapy Director, Laura Cooper
- New and innovative indoor and outdoor workouts
- Weekly pictures
- Discounts on workshops including Bootcamp and High Intensity Training
- Weekly "homework" for non-group personal training days

If your goal is racing in the Deschutes Dash or you are just working towards being in the best shape of your life, take advantage of the pre-workshop sign-up discount and reserve your space in class today! Call the ACB front desk at 541-385-3062 and ask to add your information to the reservation list. Please also designate your time choice of the morning or evening classes at that time. Contact either of the lead trainers, Morri or Jess, with questions or concerns about Spring Multi-Sport Training.

Morri Stewart, ACE PFT, 541.771.9226, morri@bendbroadband.com

Jessie Macpherson, NSCA-CSCS, ACSM-HFS, 541.771.4034, macpherson.jess@gmail.com

* * * * * * * * * * * * * * * * *

Study Out Today - New Pill Makes Weight Loss Happen Regardless of Diet and Exercise

A new study out today in the Journal of Exercise Science and Nutrition, points to significant weight loss results from a new drug, Leptoin. With Leptoin, study participants were able to lose 20% of their body weight in just 2 weeks, regardless of diet and exercise. They double-blind study compared those who took a placebo with those you actually took Leptoin and neither group exercised during this time and both groups were allowed to eat as much food as they wanted and had no restrictions on high sugar and fatty foods or processed foods. Researchers were amazed at the results.
Yeah right, April Fools. The real truth is that in order to change body composition we need to monitor what we eat (limit the fats, sugar, and processed foods) and have a regular exercise routine. ACB trainers can help you establish a regular routine or add some changes to an established one. We can also refer you to some good nutrition resources such as our nutritionist, Cathy Sassin, or some processes you can use or websites that help monitor caloric intake. Keep up the healthy living!

Spring Training Around the Corner

It is that time of year again! Triathlon Training…or, let’s call it what it is SPRING HAS SPRUNG…SPRING TRAINING with Morri and Jessie Mac! Okay, gang, Jessie and I have gotten together several times in preparation for another great training season. Here are a few exciting changes:
· More guest speakers
· Two extra weeks of training (for very little cost increase to you!)
· Guest trainer, Julia Sandvall
· New and innovative workouts
· Weekly pictures
· Discounts on workshops (like Bootcamp and High Intensity Training)

Space is going to be limited this year due to the fact that it will be Jessie and I teaching most of the sessions. We feel strongly that the ratio of participants to trainers should stay small, allowing us to give you that one-on-one attention you deserve.

Spring Training (Triathlon Training) will begin April 27th and run 12 weeks, culminating in the Deschutes Dash, July 19th and 20th. Some of you have asked for the ability to choose from the Sprint distance or the Olympic distance races and I am currently working on getting in contact with Gina Miller, Deschutes Dash coordinator, to set that up.

This training program is designed to increase stamina, agility, strength, performance and overall health, by targeting all muscle groups and exposing the participants to swimming, cycling and running. We do not expect participants to compete. It is your choice. This training program, more than anything else, establishes a camaraderie and fitness support network that makes those hot summer days a grand playground! However, last year we had about 25 participants with seven actually competing in a triathlon (or several triathlons). Every competitor improved their times from years past!

We will offer days and times throughout the week, just as we did last year. We would love to hear from you whether you plan on joining us again this year. There will be a monetary advantage to committing to the program and signing up early. We are sending this out to past participants for priority and the opportunity for advance sign-up, so take advantage of this and LET US KNOW!!!

See you at the Club!
Morri Stewart, ACE PFT, Athletic Club of Bend
Morri's cell: 771-9226, email: morri@bendbroadband.com
Jessie Macpherson, NSCA-CSCS, ACSM-HFS, Athletic Club of Bend
Jessie's cell: 771-4034, email: macpherson.jess@gmail.com

Fourth Annual Pedal Fast Bike Swap

The 4th Annual Pedal Fast Bike Swap is going on Saturday, May 2nd from 9:00am to 3:00pm at The Bend Factory Stores (at South Highway 97 & Powers Road). Just a heads up to vendors who want to take advantage of a free event to get their name out there and also for anyone looking for a good deal on new & used bicycles, equipment, apparel, and shoes.
Happy cycling!

Ya-Ya's for Everyone!

The current recommendation by the American Academy of Pediatrics states children, teens and adults should be "physically active for at least 60 minutes per day." In our household, that translates into “getting one’s Ya-Ya’s out.”
As a personal trainer, I work primarily with adults. When assessing an individual’s fitness level at any age, I take into consideration their verbal history based upon lifestyle choices, diets and prior injuries, as well as non-verbal communicators such as posture, skin color, and breathing. Working with kids at any age, just as with adults, is a balance act between correcting detrimental posture while doing physical activities… and making it fun!
According to Cathy Sassin, local uber athlete, mom, and owner of nutrition program Intrafitt, kids in their teens are six times more likely to develop metabolic syndrome (defined by the American Heart Association as “a group of metabolic risk factors within one person” and including abdominal obesity and high blood pressure) without at least 20 minutes of exercise each day. A sobering thought if we take into consideration the growing number of children suffering from Type II Diabetes in the United States.
Statistics show that children take their cues from their mother’s fitness level: When mom is active, kids are more active. Given the choice and opportunity, children crave time with the adults in their lives. If that time falls under the definition of ‘play’ it’s even better! When parents focus on physical activities that require kids to ‘beat’ an opponent, or as a commandment for a sedentary child without setting an example themselves, they are sending the wrong message to their child—it should be all about the fun. With the right play clothes, toys and activities you'll reach 60 minutes of activity with your children each and every day!
We have all sorts of made up words in our home. Upside over commonly describes the cat hanging by its hind legs. Nuggles are generally best first thing in the morning, but come in handy when someone has scraped a knee. Getting one’s Ya-Ya’s out always involves lots of laughter and a great deal of chaotic, energetic play for both myself and my kids. Perhaps this sounds simplistic and granted, I am still in the ‘smaller child’ phase, having twins who just turned six, but the elements of ‘play’ and ‘sharing’ are ones I keep coming back to as both a mother and a professional. So, get out there and get your Ya-Ya’s out!

Fitwize 4 Kids offers a wide variety of programs designed to be fun, positive and just for kids Contact: Cathy Sassin Tel: (541)647-4587 The Athletic Club of Bend is also starting a kids-only yoga class on Wednesday afternoons starting March 2009 - Call (541)385-3062 for details.


Morri Stewart

Lost It at the Club Final Results

Final Results are In! Everyone who participated did great. Here's the stats:
Total # of participants: 58
Total # of pounds lost: 135
Total # of inches lost: 101
Total # of fat pounds lost: 175
Total # of lean pounds gained: 72

Overall Winner – Leanne Johnson, most overall inches and pounds lost, most fat pounds lost
& Biggest drop in %body fat

Winner – John Donohue, most lean pounds gained

CONGRATULATIONS TO ALL PARTICIPANTS – YOU DID A FABULOUS JOB – KEEP IT GOING!

Treadmills Aren't All That

Running every day on the treadmill can help you burn calories and get a good sweat on, but limits how well you will do on the trail. It also robs you of necessary development of the hamstrings and glutes by pulling your foot behind you as compared to outdoor "real world" running where you propel yourself forward by pushing off the ground and creating forward motion, but as every trail runner knows, hardly ever in a straight line. On a treadmill you are essentially lifting your back foot forward then cushioning the impact with your knees in a steady and repetitive manner. Your muscles won't fully contract to pull the front leg back behind you again. While I am not saying you should quit running on the treadmill, I am definitely saying that you should vary your cardiovascular machine workouts. Get away from the boring same-all-the-time run and play with incline, speed, and additions like ankle or hand weights. Your body might be shocked by a bigger change like a variation in cardio machine such as the elliptical or spin bike. Be sure to also set aside some time to get in the weight room and work those hammys and glutes. Schedule a session or two with me or another ACB trainer if you aren't sure what direction to take your workouts other than away from the treadmill.

Fitness Minded

Just a quick note to let tell you all about the online, local news-source called On the Go-Go. Check out my first blurb - Fitness Minded. This week's article is just an introduction of my addition to the group. The articles will be more informative and interesting in the weeks to come! Plus, there are quite a few other interesting sections On the Go-Go is covering. Check it out and happy reading!

Lost It at the Club Update

More than 60 club members are "Losin' It at the Club". We are 2 weeks in and have seen some great progress. I have had my clients lose inches off of their waists and hips and good job to all of you for trying different classes and getting your Activity Card checked off! In our weekly success meetings we have tackled goal setting and have learned more about weight loss myths, nutrition, and the body's response to stress. We have shared lots of ideas with each other and it has been very motivating. Check out our first Lost It Newsletter. Keep up the good work everyone!

Trainer Jess Wins Bridal Survivor

Jessie just won the 2009 Bridal Survivor Contest. She outlasted 6 other soon to be brides in a Bridal Survivor Contest much like the television show, Survivor. Jessie's prize is an entire wedding package that includes; catering, party rentals, tux and wedding dress, cake, DJ's, and photography! Now, we are just waiting for her to pick a location and a date!! I'm sure winning this package will make it much easier. Click here to see pics of Jess in action or should I say trapped on her "island" playing the game.

Why is Fitness Testing Important

January 28 - Feb 1st we will be testing body composition using the Bod Pod and VO2 Max using a mask for measuring the exchange of oxygen and carbon dioxide as you breathe and perform a graded exercise test on a treadmill. This VO2 sub-max test will be very accurate and will be important in determining a correct workout heart-rate range for weight loss and increased performance! Knowing your results on these tests, you can better tailor your workouts to meet your specific needs and you can "tweak" your training to get the best results. Ahhh.... very efficient and if you're going to workout - you might as well have it work!

One Hour of Power on Tuesday Evenings

ACB's power plyometric workshop is back. HIGH INTENSITY TRAINING will be held on Tuesday evenings from 6:00 - 7:00pm beginning January 6th. This is a great class for athletes looking for a competitive edge or for those who just enjoy a challenging workout that changes every week. Concentrate on technique and alignment to help quickly improve your overall athletic performance including components such as stamina, speed, power, strength, agility and reaction time. There is a $10 drop in fee with discounts for the those who come regularly and also for Lost It at the Club participants. Get your 2009 workout plan off to a great start! Sign up or get more information at the front desk.

WINTER FITNESS TIPS - Story by ACB Personal Trainer Jessie Macpherson

Check out Cascades East Magazine's Winter 2008-09 edition for the Winter Fitness Tips article including eight challenging exercises to spice up your workout. It was absolutely a blast being a contributor this season. Working in-studio at Joseph Eastburn Photography was amazing as Joseph is incredibly talented and has a great eye for detail. A huge thanks goes to Susanne Orton of Cascades East and On the Go-Go.com for coordinating everything for the story and photo shoot, as well as doing some personal training to work on mastering the exercises in the article. Let me know if you have any questions or need a little help with the workout!!

Women's Fitness Area Open

Yeah! The women's fitness area is now open.