Lost It at the Club Begins Soon

THE SUPPORT IN THIS PROGRAM IS TRULY AMAZING!

THE COST IS MINIMAL!

IF YOU DON'T SIGN UP FOR THIS PROGRAM, YOU'RE MISSING OUT!

Our 4th Annual "Lost It at the Club" is Here!! Lost It, is an 8 - week motivational fitness and weight loss Program. It is so fun, you get a packet with a bunch of helpful information about losing weight and an Activity Card with a million things to do at the club, you get to meet a lot of people in the club, and you get your fitness and weight loss progress tracked by a Personal Trainer. You get to train with others and go to cool lectures on mind/body fitness, stress response on the body and how to deal with it, how to eat for better health, how to grocery shop - even get to go on a grocery shopping field trip with a Registered Dietitian.

TRX Class - Saturdays at ACB

Join me for TRX Classes on Saturday mornings at 9:15 - 1st class is FREE. It's a killer workout, uses your core A LOT. Please comment and tell me what you think of the TRX - come try my class out and give me some feedback! Thanks! - Jenny

Foot Mobility 101

Movement Matters Clinics:

Tues. Nov. 9th 5-5:30pm

Wed. Nov. 10th 9:30 - 10am

Thurs. Nov. 11th 11:30-12pm

Thank you to all who have participated in our ACB Foot Mobility 101 clinics. Remember these clinics are designed to provide an overview of the necessity of movement in your feet. As demonstrated in the class, proper input from the foot can affect any area of the body. Like any training process the more practice you get the better you become, so make sure your getting your reps in. Your feet will get smarter (more aware) over time and you can ask more of them. Should you decide to continue the education of your feet you can slowly move to shoes that allow for more information from the ground. Shoes that are flat (low-profile) and more flexible will enhance foot function. It is important to remember to go slow with any transitions and use your
self-assessment (balance gets better) to see if you’re ready for additional challenges. If you have any questions regarding shoe wear please ask.

Stay tuned for the schedule of Knee Mobility 101 clinics beginning in Nov. Keep moving!

Get Your Sweat On

High Intensity Training is adding an extra class next week on Tuesday, October 26th. Meet us on the basketball court at 6pm for an hour of sports conditioning and plyometrics. The upcoming HIT workshop will focus on speed and power actions for the sports in season. Drop in on the 26th or any of the upcoming classes for $12 (non-members $15). Tell Trainer Jess if you have special training requests and don't forget to bring a water bottle with you to class.

Get in the Best Shape of Your life!

TRX Training Saturdays 9:15 AM!
"Extraordinary is not who you are it's what you do with what you have"

Are you extraordinary?

We Got a Class for That!!!

This is the time of year that there is A LOT being offered at ACB! Many choices for getting in shape for ski season or just because you want to! We have options!!!!
Many classes are included in your membership such as the 40 group exercise classes we offer per week or the 24 yoga/pilates/core classes or the 24 cycling classes we offer per week.

In addition we have great programs that cost a small fee that can really benefit you such as Personal Training Workshops for ONLY $8. per session (this is probably lower than anywhere else in Central Oregon for a Small Group Training session with a skilled and knowledgeable Personal Trainer who is there to help you specifically)! We have 7 Small Group Personal Training Workshops per week such as, Pilates Arc Training, TRX, Bootcamp and others.

So what are you waiting for? Get in here and try a class! Or maybe 2, or 3......

Performance and Recovery Tips for Athletes

SKLZ in the Zone - Performance and Recovery Tips for Athletes

Like these tips and thought I'd share.

Get A Strong Core - TRX Training Begins Oct. 23rd!

Movement Matters - Move Better Get out of Pain

Free mini - clinics in October & November will focus on getting your foot and ankle to move better and give you better movement and control of your whole body!! View these drills to get an idea! The "Outside Toe Pull" and the "Lateral Ankle Tilt" Why do these??? Come to one of the clinics and find out!!
Clinics:

Mon. Oct. 18th 12-1230pm

Tue. Oct. 19th 9:15 -9:45am

Wed. Oct 20th 4-4:30pm

Tue. Oct. 26th 5-5:30pm

Wed. Oct. 27th 9:30-10am

Thu. Oct. 28th 11:30-12pm

High Intensty Training Workshop Update

High Intensity Training is kicking it once a month from September-December. There will be class each Tuesday of the second full week of each month. The schedule is as follows: September 14th, October 12th, November 9th, and December 14th. All the classes will me on the basketball court at 6pm and are an hour long. Drop in to any or all of the upcoming days for $10 (non-members $15). Before attending HIT, try pairing Absolutely Abs class at 5:30pm in the stretch room - which is also taught by a personal trainer - for a great combination of exercises! The HIT workshop will focus on speed, agility, and power actions for the sports in season and coming up around the corner. Just let me know if you have special training requests and I can work those goals into class for you! See you there...don't forget a water bottle.

Get Off Your Butt and Live Longer - Duh...

Check out what study finds about sitting and longevity - click here!

Running Training Starts Mon. July 12th

Join us for a run on the river trail! Every Monday from July 12 - August 23. Free to ACB Members! Our intern, Nicole is awesome and she will be leading the running training workshop with the help of the ACB Trainers. In addition to running you will learn and practice strength training exercises specifically for runners and injury prevention techniques such as foam rolling and stretching. Bring a friend - get your workout in before it gets too hot outside! See Map for the route - 5K.

Adding TRX to the Weight Room

TRX = Total body Resistance X-exercise!

Want to learn how to use the TRX safely and feel really comfortable with it? Want to learn a killer core workout? I'd be happy to show you how or you can ask your favorite trainer to show you! A couple of 30 minute training sessions and you'll be a pro at using the TRX Straps. TRX is unique and you will see this as you use it and you learn about the 8 principles applicable to the TRX and your own strength to mass ratio. With the TRX, you should learn how to use the principals of vector resistance, functional training, pendulum, base support /center of gravity, movement speed, repetition ranges, muscle contraction types, and set arrangements to get a really awesome well-planned workout. Of course if you don't want to learn all of this yourself, ask a trainer to put together a workout on the TRX for you!

Try the TRX and respond here and let me know what you think!

Coming Soon - TRX Challenges!!! ARE YOU READY?

New Summer Training Program at ACB

Need a boost in your workout? Check out the new ACB group training program for this summer - SUMMER BOOTY CAMP... Join trainers Cory and Shana at 8:30am on Fridays for an outdoor workout using all types of equipment and techniques to improve your game this summer. Whether you are training for sporting events or have a personal goal you would like to achieve the "booty camp" will get you there. Call the front desk at 541-385-3062 to sign up now. Only $64 for the 8 week series. July 9 - Aug 27. $12 drop-in rate for members.

Flexibility Gains from Strength Training?

You can gain flexibility from strength training sometimes even more than from stretching alone. It makes sense since moving through a full range of motion while lifting a weight not only makes you stronger but also activates your nerves all through the motion and therefore would help you have better control and smoother motion through that joint. More research should probably be done for sure, but this is good to know! Check out this article on WebMD.

Training for Soccer

World Cup Here We Come! Need some more training ideas, want to get in shape for Fall Soccer Season? Make a training appointment with me - Jenny and I'll help whip you into shape!

Calling all Triathletes

A triathlete's current top priorities should be to increase muscular strength, improve technique in all three sports of the triathlon, and maintain basic endurance. If this can be done properly, the athlete will have a decreased recovery time, be more efficient in each event, and have effectively provided a basis for injury prevention. It will soon be time to start gearing up for greater volume and high intensity workouts for swim, bike, and run workouts, but for now concentrate on practicing correct techniques for each sport and completing weekly balanced strength training workouts. If you need some help, contact the ACB Training Team and ask about Multi Sport Training Camp. Happy training!

Cross Training = Faster Progression

It's here! Multi Sport Training Camp starts next week. Have you reserved your spot in ACB's 10-week program? The session times are M/W from noon to 1:00pm and Tu/Th from 5:00 to 6:00pm. If you would like more information about our workshop design, pricing, and extra bonuses, feel free to email me at TrainerJessieMac@gmail.com. Morri and I have a great program ready for those of you looking to get more from your training this season and are looking forward to seeing you soon.

Multi Sport Training

Have you ever wanted to do a triathlon, duathlon or a century ride? Do you know the difference between a sprint distance and an olympic distance triathlon? Wonder what plyometrics are and how they can increase your race performance? Multi Sport Training is going to start May 10th! Info Meeting May 4th at 5:30pm, check in at the front desk. Hope to see you there!

Free Balance Workshop

Get your balance tested and learn some drills that you can do to improve your balance! Tomorrow night 4/21/10 6pm, check in at the front desk.

Just for Fun - check out the video!

Next TRX Workout?

Are you up for this? TRX MMA Style.

Train Like an Olympic Skater

Train Like an Olympian! Want to try it out at ACB? I'd love to help! Come to my TRX Lean & Mean Personal Training Workshop! Brand new workshop that is a combination of TRX training and high intensity cardio intervals used to stoke up your metabolic fire and increase lean body mass. Oh Yeah!

Intended to make your lip curl, sweat drip, and force your body to change!
45 minutes of Ultimate Cross Fitness Training for a high energy, high payoff, kick your butt workout!

Every Wednesday in the basketball gym 12 - 12:45pm. $10 to drop-in. Be brave, commit for a month and save $! For more information, contact me at jenny@athleticclubofbend

Get your exercise on...the right way!

Personal Training Workshops are a great way to save you some green this January while continuing to utilize expert knowledge and advice from one of ACB's nationally certified personal trainers. Workshops are similar to small group personal training sessions, but offered at a reduced rate as compared to personal training and have a set schedule week-to-week. Better Body Bootcamp, High Intensity Training (HIT), Total Integration and FIT Fridays are currently in session with room for some participants who are looking to step up their workouts this new year. Women on Weights (WOW) will begin again in February. If you have an idea for a workshop you would like to see available at ACB, please let us know!! For more information about workshops or a current schedule, stop by at the front desk or chat with one of our trainers. See you at the gym!!