Good Fitness, Great Life

Work Your Core with These Exercises

2012-01-03T12:46:00.000-08:00

Slide show: Exercises to improve your core strength

Try some core exercises.

Save on Insurance - ACB Now has a Population Health Management Program for your Worksite

2011-10-11T10:18:00.000-07:00

ACB believes the health and wellness of employees can save businesses $ in insurance premiums and bills! We have a program to help your workplace save $ and offer great benefits to your employees. Here's some food for thought about employee health, safety and wellness and how it can make a company better! Click for article from the American College of Sports Medicine and call us for more info on a program for your company!

TDW with Jessie at 11am

2011-09-21T10:32:00.001-07:00

THE DAILY WORKOUT – SEPTEMBER 21ST

Light jog - 5 minutes.

Functional warm up - 5-7 minutes: arm circles, heel walk, toe walk, straight-leg toe-touch, forward lunge, reverse lunge, side steps, grapevine, skips.

Circuit 1) 60 seconds of as many as you can do of the following (within reason for speed) with 10 seconds rest between each action:

Medicine ball roll and push-up
BOSU balance beam dips (black side up)
Plank jumps
TRX “T” flys
Side-to-side box jumps
Forward lunge to plank

60-120 seconds rest following Circuit 1.

Circuit 2) 20 reps of each action (all actions alternating sides are counted to 40) of the same actions listed above with no rest between all 6 actions.

60-120 seconds rest following Circuit 2.

Circuit 3) Hold contracted position of each action for 30 seconds with 10 seconds rest between each action (30 seconds each side for alt. actions).

Full push-up with one hand on ball x 2
Full single-leg dip on BOSU x 2
Depth squat, then basic plank for 30 seconds each
Hands at shoulder height, fly threshold
Single-leg calf raise
Forward lunge L leg, then R leg forward

60-120 seconds rest following Circuit 3.

Light jog for cool down - 2 minutes.
Stretch - 5 minutes.

Genetic Testing for Sport Talent Identification

2011-09-20T10:24:00.000-07:00

Bottom Line - it's not reliable and has a long way to go - not in your lifetime.
http://www.multibriefs.com/briefs/acsm/active9-20.htm

Can I just say - What is wrong here? People get a grip!!! I've been in this fitness industry for close to 20 years and I just have to say there's so much more than genetics - DUH!!!! I mean if you're healthy and you can move your body then you can train and you can practice and you can improve - there's no shortcut, there's no magic pill and if there is - what do you think the consequences are? I'm so tired of people wanting the instant results without doing any practice, why is fitness and health any different than any other skill? WAKE UP PEOPLE - DON'T BELIEVE THE FRICKIN HYPE - GET A GRIP!

What about the 10,000 hour / 10 year rule? What about practicing and moving so that the body and mind learn together and wire together? Plus, lots of other factors environmental, lifestyle etc. that go into making a person good at what they do.

TDW with Tim at 11 a.m.

2011-09-16T15:48:00.001-07:00

The Daily Workout
16 September 2011

Warm-up:
· 5 mins of easy jogging and dynamic stretching

Tabata 1 – 20 secs on / 10 secs off for 4 mins
Kettlebell Swing

Circuit 1
(2 circuits, 30 seconds of each; 10-15 seconds between exercises)
· Burpee Box Jumps
· TRX – Triceps Press
· Single Leg Side Plank with Twist
· Lateral Jumps
· TRX – Chest Press
· Physio Ball Curl and Rollout

2 mins rest and drink water

Tabata 2 – 20 secs on / 10 secs off for 4 mins
Kettlebell Swing

Circuit 2
· Burpee Box Jumps
· TRX – Triceps Press
· Single Leg Side Plank with Twist
· Lateral Jumps
· TRX – Chest Press
· Physio Ball Curl and Rollout

2 mins rest and drink water

Strong Finish
Box Jumps – 30 secs
Front Plank 1:30 mins

Warm Down:
· Easy walk/jog for 5 mins and Sun Salutation stretch

TDW with Jessie at 11 AM

2011-09-14T10:32:00.000-07:00

THE DAILY WORKOUT – SEPTEMBER 14TH

Light jog - 5 minutes.

Functional warm up - 5-7 minutes: arm circles, heel walk, toe walk, straight-leg toe-touch, high knees, forward lunge, reverse lunge, side shuffle, grapevine, skips for speed, skips for height.

Circuit 1) 60 seconds of as many as you can do of the following (within reason for speed) with 10 seconds rest between each action:

Bungee resisted cone run (or substitute forward sprints and backward shuffle)Bodybar plank to overhead tricep pressPhysioball single leg hip raisesSide "star" planksOverhead medicine ball throwsTRX side abdominal tucks

60-120 seconds rest following Circuit 1.

Circuit 2) 20 reps of each action (all actions alternating sides are counted to 40) of the same actions listed above with no rest between all 6 actions.

60-120 seconds rest following Circuit 2.

Circuit 3) Hold contracted position of each action for 30 seconds with 10 seconds rest between each action (30 seconds each side for alt. actions).

Full squat at 90% max stretch in the bungee
Plank, feet close together, then overhead hold, bent elbowsPhysioball single leg hip raise x 2Side "star" planks x 2Overhead ball hold, arms straightTRX side abdominal tucks x 2

60-120 seconds rest following Circuit 3.

Light jog for cool down - 2 minutes.
Stretch - 5 minutes.

TDW with Nicole at 11am

2011-09-13T12:22:00.001-07:00

September 13th Daily Workout
Easy jogging around courtyard for 5 minutes
Functional warm up 5-10 minutes
Weight Circuit 1:
Kettle bell swings
Plank jacks
Front raise
Squats with dumbbell
Cardio circuit 1:
30 seconds mountain climbers
30 seconds jumping jacks
30 seconds burps
30 seconds sprints
Weight Circuit 2:
Kettle bell squats
Back pocket plank
Lateral raise
Dumbbell shrugs
Cardio circuit 2:
30 seconds mountain climbers
30 seconds jumping jacks
30 seconds burps
30 seconds sprints
Weight Circuit 3:
Kettle bell one arm swings
Plank with leg lift
Internal rotation
Supermans
Cardio circuit 3:
30 seconds mountain climbers
30 seconds jumping jacks
30 seconds burps
30 seconds sprints
Finish with stretches!
Nicole

TDW with Tim at 11am!

2011-09-09T11:45:00.001-07:00

The Daily Workout
9 September 2011

Warm-up:
· 5 mins of easy jogging and dynamic stretching

Balance: Hip extension and flexion on BOSU; 1 min on each leg

Circuit 1
(30 seconds of each; 10-15 seconds between exercises)

TRX Power Pull
Box Jumps
Single Leg Planks on BOSU
BOSU Single Leg Squats
Cross over Push-ups on aerobic step
V-ups

400 m run (at 80-90% effort)

Rest 2 minutes and drink water

Circuit 2
TRX Power Pull
Box Jumps
Single Leg Planks on BOSU
BOSU Single Leg Squats
Cross over Push-ups on aerobic step
V-ups

400 m run (at 80-90% effort)

Warm Down:
Easy jog for 5 mins and stretching

TDW with Jessie at 11am

2011-09-07T09:41:00.001-07:00

THE DAILY WORKOUT – SEPTEMBER 7TH

Light jog - 5 minutes.

Functional warm up - 5-7 minutes: arm circles, heel walk, toe walk, straight-leg toe-touch, butt kickers, high knees, reverse lunge, grapevine, skips.

Circuit 1) 60 seconds of as many as you can do of the following (within reason for speed) with 10 seconds rest between each action:

Alternating reverse lunge and bicep curlBent-over row (focus on slow release)Weighted supermanLateral jump and single leg squat (use a hurdle)Straight leg reverse crunchesSingle leg hip lift

60-120 seconds rest following Circuit 1.

Circuit 2) 20 reps of each action (all actions alternating sides are counted to 40) of the same actions listed above with no rest between all 6 actions.

60-120 seconds rest following Circuit 2.

Circuit 3) Hold contracted position of each action for 30 seconds with 10 seconds rest between each action (30 seconds each side for alt. actions).

Lunge R leg and full curl, then L leg and full curlHalf-squat, flat back and 45 degree bend and full row
Superman with hands and feet off the floorSingle-leg squat L leg, then R legReverse crunch, hips and shoulders off the groundSingle-leg hip lift R leg, then L

60-120 seconds rest following Circuit 3.

Light jog for cool down - 2 minutes.
Stretch - 5 minutes.

TDW with Doug at 11am

2011-09-06T10:11:00.000-07:00

Warm up: Jog 3 laps around the courtyard then coordination chart.

Box jumps: 10 reps
TRX pushup/pike: 15 reps
Rear dumbbell fly: 15 reps
(Repeat 3 times)

Side to side box jump: 10 per side
TRX row: 15 reps
Dumbbell fly on ball: 10 reps
(Repeat 3 times)

Lunge jumps: 10 reps per leg
TRX curl: 10 reps
TRX triceps extension: 10 reps
(Repeat 3 times)

Cool down: Ankle tilts, toe pulls and front lumbar circles.

TDW with Tim at 11am

2011-09-02T12:29:00.001-07:00

The Daily Workout
2 Sep 11

Warm-up:
· 5 mins of easy jogging
· Dynamic stretching: Leg Swing, Cobbler’s, Butt kickers, Toy Soldiers, Pike Stretch, Walking Lunges

Balance: Single Leg Hip Extension and Flexion on BOSU

Tabata 1 (15 secs on / 15 secs off for 8 repetitions in 4:00 mins)
Kettleball Swing

Circuit 1
(30 seconds of each; 10-15 seconds between exercises)

TRX Swimmer’s Pull
Single Leg Planks (hold each leg for a count of 3 secs and alternate)
TRX Lateral Lunge
Dips
Physio Ball Rollout
Single Squats with dumbbells

2 mins rest; drink some water

Tabata 2 (15 secs on / 15 secs off for 8 repetitions in 4:00 mins)

Circuit 2
Repeat above exercises for 30 seconds

2 mins rest; drink some water

Grand Finale

Front Plank – 1:30 mins

Warm Down:
Easy jog and stretching

Good Job!

Tim

TDW for Sept 1st with Doug at 11am

2011-09-01T11:20:00.000-07:00

Daily Workout September 1, 2011

Warm up: March to pool and back touching your hands to opposite foot, then finger saccades.

Rope ladder: forwards 4 times through.
Squat jumps: 15 reps
Alternating hand Medicine ball pushups: 10 each arm.
(Repeat 3 times)

Rope ladder: sideways, 2 times each direction.
TRX pullover: 15 reps
Dumbell shoulder press: 15 reps
(Repeat 3 times)

Rope ladder: pattern 2 times through.
Side plank: 30 seconds then thread the needle for 10 reps.
TRX curls: 10 reps, TRX triceps press: 10 reps
(Repeat 3 times)

Cool down: Walk to pool and back 2 times, then full ankle circles, hip circles and shoulder circles.

TDW with Doug at 11am

2011-08-30T09:46:00.000-07:00

Daily Workout August 30, 2011

Warm up: jog 3 laps around the courtyard then pencil pushups.

Squats: 15 reps
Pushups: 15 reps
Hurdles: Straight through with high knees 4 times.
(Repeat 3 times)

Walking Twisting Lunges: 15 reps per leg
Bent over dumbbell row: 20 reps
Hurdles: Sideways 2 times through each direction.
(Repeat 3 times)

Straight leg Dead lift: 15 reps
Walking plank: 15 reps
Sprint the courtyard: To pool and back
Walk courtyard to pool and back
(Repeat 2 times)

Cool Down: ankle tilts, toe pulls and ap thoracic glides.

TDW with Tim at 11am

2011-08-26T10:01:00.001-07:00

The Daily Workout
26 Aug 11

Warm-up:
· 5 mins of easy jogging
· Dynamic stretching: Leg Swing, Cobbler’s, Butt kickers, Toy Soldiers, Pike Stretch, Walking Lunges

Balance: Single Leg Hip Extension and Flexion on BOSU

Tabata 1 (15 secs on / 15 secs off for 8 repetitions in 4:00 mins)
Kettleball Swing

Circuit 1
(30 seconds of each; 10-15 seconds between exercises)

TRX Swimmer’s Pull
Single Leg Planks (hold each leg for a count of 3 secs and alternate)
TRX Lateral Lunge
Dips
Physio Ball Rollout
Single Squats with dumbbells

2 mins rest; drink some water

Tabata 2 (15 secs on / 15 secs off for 8 repetitions in 4:00 mins)

Circuit 2
Repeat above exercises for 30 seconds

2 mins rest; drink some water

Grand Finale

Front Plank – 1:30 mins

Warm Down:
Easy jog and stretching

Good Job!

Tim

TDW with Nicole at 11am

2011-08-25T09:53:00.000-07:00

Warm Up
Round 1:
15 BOSU burpees with front press
20 single arm rope waves
20 TRX single leg squats (10 ea. leg)
20 walking lunges, light jog back
REPEAT 2X
Round 2:
15 BOSU burpees with overhead press
20 single arm rope wave in lunge position (switch legs after 10)
20 TRX High rows
20 reverse lunges, light jog back
REPEAT 2X
Round 3:
20 Bosu mountain climbers
20 double arm rope wave
20 TRX swimmer pull
Light jog to pool and back
REPEAT 2X

Lori Brizee has new book out

2011-08-24T16:09:00.000-07:00

Lori Brizee's New Book - Lori is our Registered Dietician at the club -

http://www.amazon.com/Healthy-Choices-Children-Guide-Raising/dp/1557259240

"This is just the kind of books parents need!"
"Antidote to the childhood obesity epidemic"

Healthy Choices, Healthy Children: A Guide to Raising Fit, Happy Kids, by Lori S. Brizee, MS, RD, CSP with Sue Schumann Warner

(Paraclete Press / October 1, 2011 / Original paperback / ISBN: 978-1-55725-924-0 / $17.99) is for every parent who worries about how to navigate the world today and raise kids who make good nutritional choices. An easy, engaging, practical guide, Healthy Choices, Healthy Children is filled with tips, recipes, questions and answers, and relevant spiritual wisdom for raising well-nourished, active children.

TDW at 11 with Jessie

2011-08-24T09:32:00.000-07:00

THE DAILY WORKOUT – AUGUST 24TH

Light jog - 3 minutes.

Functional warm up - 5-7 minutes: arm circles, side steps, heel walk, toe walk, straight-leg toe-touch, forward lunge, reverse lunge, plank walk-out, grapevine, side squats, skips.

Circuit 1) 60 seconds of as many as you can do of the following (within reason for speed) with 10 seconds rest between each action:

BOSU squat jumps (black side up)
V-sit ball toss
BOSU over and back lunge (blue side up)
Wall tricep push-ups
BOSU alternating knee-to-elbow plank (black side up)
Split jumps

60-120 seconds rest following Circuit 1.

Circuit 2) 20 reps of each action (all actions alternating sides are counted to 40) of the same actions listed above with no rest between all 6 actions.

60-120 seconds rest following Circuit 2.

Circuit 3) Hold contracted position of each action for 30 seconds with 10 seconds rest between each action (30 seconds each side for alt. actions).

BOSU black side up squat
V-sit and overhead hold
BOSU lunge L leg on ball, then R leg on ball
Tricep push-up position with elbows just off wall
Knee to elbow threshold x 2
Forward lunge L leg, then R leg forward

60-120 seconds rest following Circuit 3.

Light jog for cool down - 2 minutes.
Stretch - 5 minutes.

TDW with Nicole at 11am

2011-08-22T10:14:00.001-07:00

Functional warmup
Then 1 minute on and 20 seconds off of the following:

Round 1
Kettlebell swings
BOSU crunches
TRX swimmer pull
Kettlebell squats
BOSU push ups
TRX balance lunge with hop
Kettlebell hip hinges
BOSU dips
TRX squat jumps
2-3 minutes rest

Round 2
1-arm kettlebell swings
BOSU oblique crunch
TRX inveted row
Kettlebell front press
BOSU mountain climbers
TRX lateral lunges
Kettlebell bicep curls
BOSU plank
TRX one-leg squats

The Daily Workout at 11am with Tim

2011-08-19T08:50:00.000-07:00

Warm-up:
· 5 mins of easy jogging
· Dynamic stretching: Leg Swing, Cobbler’s, Butt kickers, Toy Soldiers, Pike Stretch, Walking Lunges

Balance Exercise
· BOSU – Hip extension and flexion

Circuit 1
(45 seconds of each; 30 seconds between exercises)

· TRX – Crossover Lunge
· Swivel or Medicine Ball for Obliques
· BOSU Push-ups
· Mountain Climbers
· Curl up on Exercise Ball
· TRX – Power Pull

Aerobic Challenge: 2 min run to Ponderosa tree at 80-90% effort.

2 min rest and water break

Circuit 2
(45 seconds of each; 30 seconds between exercises)
Repeat above exercises

Aerobic Challenge: 2 min run to Ponderosa tree at 80-90% effort.

2 min rest and water break

Circuit 3
Front Plank – 1:30 mins

Warm Down:
Easy walk/jog for 5 mins and stretching

Good Job!

Tim

TDW with Nicole at 11am

2011-08-18T12:14:00.000-07:00

Functional warmup

Then 1 minute on and 20 seconds off of the following:
Round 1
Kettlebell swings
BOSU crunches
TRX swimmer pull
Kettlebell squats
BOSU push ups
TRX balance lunge with hop
Kettlebell hip hinges
BOSU dips
TRX squat jumps
2-3 minutes rest

Round 2
1-arm kettlebell swings
BOSU oblique crunch
TRX inveted row
Kettlebell front press
BOSU mountain climbers
TRX lateral lunges
Kettlebell bicep curls
BOSU plank
TRX one-leg squats

TDW- THE DAILY WORKOUT, every weekday at 11am

2011-08-17T10:26:00.001-07:00

THE DAILY WORKOUT – AUGUST 17TH

Light jog - 3 minutes.

Functional warm up - 5-7 minutes: arm circles, heel walk, toe walk, straight-leg toe-touch, forward lunge, reverse lunge, side steps, grapevine, skips.

Circuit 1) 60 seconds of as many as you can do of the following (within reason for speed) with 10 seconds rest between each action:

Medicine ball roll and push-up
BOSU balance beam dips (black side up)
Plank jumps
TRX “T” flys
Side-to-side box jumps
Forward lunge to plank

60-120 seconds rest following Circuit 1.

Circuit 2) 20 reps of each action (all actions alternating sides are counted to 40) of the same actions listed above with no rest between all 6 actions.

60-120 seconds rest following Circuit 2.

Circuit 3) Hold contracted position of each action for 30 seconds with 10 seconds rest between each action (30 seconds each side for alt. actions).

Full push-up with one hand on ball x 2
Full single-leg dip on BOSU x 2
Depth squat, then basic plank for 30 seconds each
Hands at shoulder height, fly threshold
Single-leg calf raise
Forward lunge L leg, then R leg forward

60-120 seconds rest following Circuit 3.

Light jog for cool down - 2 minutes.
Stretch - 5 minutes.

TDW with Doug at 11am

2011-08-16T09:49:00.001-07:00

Daily Workout August 16

Warm up: jog 3 laps around courtyard then letterball.

Squats: 10 reps
Rope waves: 15 reps
Pushups: 15 reps
(repeat 3 times)

Kettle bell swings: 10 reps
Plank: 1 minute
Rope Snakes: 30 reps
(repeat 3 times)

Sport cord jump and press: 15 reps
Sport cord jump and pull: 15 reps
Seated medicine ball twists: 20 reps
(repeat 2 times)

Cool down: ankle tilts, toe pulls and front lumbar circles.

TDW - Circuit workout today!

2011-08-15T12:27:00.001-07:00

Dynamic warm up
Circuit #1 - twice through, rest 2 min at end before starting again
1. Walking lunges with bar
2. Push up, row, plank walk
3. Side shuffles with band
4. Med ball slam side to side
5. Box jump burpees
6. Side plank

Circuit #2 - twice through, rest 2 min at end before starting again
1. Lunge side bend and press with bar
2. Sprint / jog
3. leg extensions, leg front with band
4. Box jump tricep dips
5. Jumprope
6. Bicycle absCool down and stretch

TDW - BOSU'S, TRX, AND PONDEROSA'S

2011-08-12T07:54:00.000-07:00

TDW - AT 11AM WITH TIM
Warm-up:
· 5 mins of easy jogging
· Dynamic stretching: Leg Swing, Cobbler’s, Butt kickers, Toy Soldiers, Pike Stretch, Walking Lunges

Balance Exercise
· BOSU – Hip extension and flexion

Circuit 1
(45 seconds of each; 30 seconds between exercises)

· TRX – Crossover Lunge
· Swivel or Medicine Ball for Obliques
· BOSU Push-ups
· Mountain Climbers
· Curl up on Exercise Ball
· TRX – Power Pull

Aerobic Challenge: 2 min run to Ponderosa tree at 80-90% effort.

2 min rest and water break

Circuit 2
(45 seconds of each; 30 seconds between exercises)
Repeat above exercises

Aerobic Challenge: 2 min run to Ponderosa tree at 80-90% effort.

2 min rest and water break

Circuit 3
Front Plank – 1:30 mins

Warm Down:
Easy walk/jog for 5 mins and stretching

Good Job!

Tim

TDW at 11 with Jessie or DIY

2011-08-10T12:01:00.001-07:00

Light jog - 3 minutes.

Functional warm up - 5-7 minutes: heel walk, toe walk, straight-leg toe-touch, forward lunge, reverse lunge, side steps, plank walk-outs, skips, side shuffle.

Circuit 1) 60 seconds of as many as you can do of the following (within reason for speed) with 10 seconds rest between each action:

Physioball ball pass crunch
Body bar forward raise and squat jump (with bar overhead)
BOSU reverse lunges with weight (blue side up)
TRX oblique dips, arms overhead
TRX suspended tucks
Runner’s deadlift and row

60-120 seconds rest following Circuit 1.

Circuit 2) 20 reps of each action (all actions alternating sides are counted to 40) of the same actions listed above with no rest between all 6 actions.

60-120 seconds rest following Circuit 2.

Circuit 3) Hold contracted position of each action for 30 seconds with 10 seconds rest between each action (30 seconds each side for alt. actions).

Hold ball above hips with the legs, hold upper body crunch to the ball
Overhead hold in full squat position
Reverse lunge off BOSU x 2
Full oblique dip using TRX x 2
TRX tuck position on forearms or hands
Runner’s deadlift with one-arm full row x 2

60-120 seconds rest following Circuit 3.

Light jog for cool down - 2 minutes.
Stretch - 5 minutes.

TDW WITH DOUG AT 11AM

2011-08-09T09:49:00.000-07:00

Warm up: Jog 4 laps around courtyard, ankle tilts, ankle circles and marching in place.

TRX Row: 15 reps
Ball Push ups: 15 reps
Side Plank: 30 seconds per side
(Repeat 3 times)

Medicine ball jump throw: 15 reps
Rope ladder forwards: 3 times
Rope ladder sideways: 3 time each way
Pike: 15 reps
(Repeat 3 times)

Rope wave: 20 reps
Overhead medicine ball run: to pool and back
Side to side jumps: 15 reps
(Repeat 2 times)

Cool down: front lumbar circles

TDW with Nicole at 11am

2011-08-04T07:48:00.001-07:00

Come at 11 and try it!!

TDW with Jessie at 11am

2011-08-03T08:56:00.001-07:00

THE DAILY WORKOUT – AUGUST 3RD

Light jog - 3 minutes.

Functional warm up - 5-7 minutes: heel walk, toe walk, straight-leg toe-touch, forward lunge, reverse lunge, figure four, plank walk-outs, skips, side shuffle.

Circuit 1) 60 seconds of as many as you can do of the following (within reason for speed) with 10 seconds rest between each action:

Seated oblique twist with weight
BOSU over and back jump (blue side up)
Physioball tuck
Bungee resisted forward jump and press
TRX overhead tricep press
Medicine ball squat twist throws

60-120 seconds rest following Circuit 1.

Circuit 2) 20 reps of each action (all actions alternating sides are counted to 40) of the same actions listed above with no rest between all 6 actions.

60-120 seconds rest following Circuit 2.

Circuit 3) Hold contracted position of each action for 30 seconds with 10 seconds rest between each action (30 seconds each side for alt. actions).

V-sit with weight at one hip x 2
Single leg balance on blue side of BOSU x 2
Full tuck on physioball, shoulders over hands
Squat with arms extended at nearly max resistance w/ bungee
TRX overhead tricep with 90 bend at elbows
Sumo squat with straight arm hold at side above shoulder height x 2

60-120 seconds rest following Circuit 3.

Light jog for cool down - 2 minutes.
Stretch - 5 minutes.

TDW with Doug at 11am

2011-08-02T09:28:00.001-07:00

Warm up: jog 4 laps around the courtyard
Mind\Body warm up: Trace the outside of your visual field with 1 finger,
follow your finger with just your eyes.

Body weight squats: 10 reps
Pushups: 10 reps
Crunches: 20 reps
(1 time through)

Squat jumps :20 reps
Burpees with pushups: 20 reps
(Repeat twice)

1 arm kettlebell squat, curl and press: 10 reps per arm
Side plank: 30 seconds per side
Sideways over hurdles: 3 times each direction
(Repeat twice)

TRX row: 12 reps
Sport cord jump and press:15 reps
Sport cord jump and pull: 15 reps
(Repeat twice)

Cool Down:
Lateral Ankle Tilts
Middlu toe pulls
Front Lubar circles
Anetior\posterior thoracic glides

Thanks,

Doug Christman
Personal Training Director
(541)322-5813

TDW with Jenny at 11

2011-08-01T10:21:00.000-07:00

Warm- Up

Squat Jumps
Plank Rows
Lunges with Bar
Burpees
Med Ball Slam
Side Plank and Reach
Rest 2 min

Circuit #2 – 2 times through, 1 min ea. station
Sprints
Push –Ups
Lunges with Curl
Mtn. Climbers
Med Ball Toss above Head
Side Plank and Reach

Cool Down and Stretch

TDW at 11 today with Tim

2011-07-29T08:55:00.000-07:00

Warm-up:
· 5 mins of easy jogging
· Dynamic stretching: Leg Swing, Cobbler’s, Butt kickers, Toy Soldiers, Pike Stretch, Walking Lunges

Tabata 1 (15 secs on / 15 secs off for 8 repetitions in 4:00 mins)
Single Leg Squat on Right Leg on BOSU (or Bench Step) with Extension and Flexion

Circuit 1
(30 seconds of each; 10-15 seconds between exercises)

Tricep Extension with TRX
Single Leg Plank Crossover
Squat Jumps with dumbbells
BOSU Push-ups
V-ups
Lateral Jumps with balance

400 m run (at 80-90% effort)

2 mins rest and drink water break

Tabata 2 (15 secs on / 15 secs off for 8 repetitions in 4:00 mins)
Single Leg Squat on Left Leg on BOSU with Extension and Flexion

Circuit 2
Repeat above exercises for 30 seconds each

400 m run (at 80-90% effort)

Warm Down:
Easy walk/jog for 5 mins and stretching

Good Job!

Tim

TDW - Tabatas with Nicole at noon

2011-07-28T09:24:00.000-07:00

Dynamic warm-up

Tabata Workout - 8 intervals of 15 sec. ALL OUT followed by 15 sec. rest
- Sprints
- Jump rope
- Squat jumps
- Jump rope
- Kettlebell swings
- Jump rope
- Burpees
- Jump rope

Cool-down

TDW with Jenny at 11

2011-07-25T10:14:00.000-07:00

1. Warm-Up
2 min. easy jog, functional warm-up exercises (lunges, hip rotations, hip hinges, butt kicks , high knees)
Movement Maximizers - ankle tilts, Near/ Far vision drill
3 min. easy jog
Progressive Run at 25%, 50%, 75% about 150 yds - do it 3 times
Run hard and stop on command, drop into athletic ready stance about 100 yds - 2 times
2. Circuit #1 - 5 exercises, 1 min. at each station, rest between exercises is only about 10 seconds, just long enough to get to next exercise. At end of entire circuit rest 45 seconds, repeat circuit again and rest 2 minutes.
Sprint
Supermans
Run with Body bar overhead
Rows
Squat and toss med ball high into air, using legs, core and shoulders
3. Circuit #2 - 5 exercises, 1 min. at each station, rest between exercises is only about 10 seconds, just long enough to get to next exercise. At end of entire circuit rest 45 seconds, repeat circuit again and rest 2 minutes.
Spin bike all out
Bicycle sit-ups
Med ball slam
Box jump burpees
Walking lunges with bicep curl
4. Cool-down - Walk easy, recover your HR, ankle tilts, near far vision drill, stretches, deep abdominal breathing
YOU DID IT- FINISHED!

More on TRX

2011-07-23T11:19:00.000-07:00

YES - We do have TRX

2011-07-23T11:14:00.000-07:00

AND HAVE HAD IT AT ACB FOR MONTHS NOW - WHERE HAVE YOU BEEN???
10 am on Mondays! Outside for the summer.

TDW with Tim at 11 a.m.

2011-07-22T07:31:00.000-07:00

Warm-up:
· 5 mins of easy jogging
· Dynamic stretching: Leg Swing, Cobbler’s, Butt kickers, Toy Soldiers, Pike Stretch, Walking Lunges

Tabata 1 (15 secs on / 15 secs off for 8 repetitions in 4:00 mins)
Kettleball Swing

Circuit 1
(30 seconds of each; 10-15 seconds between exercises)
Physio Ball Rollout
TRX Swimmer’s Pull
Dips
Single Leg Planks (hold each leg for a count of 3 secs and alternate)
Squats with dumbbells
Physio Ball Jacknife

400 m run (at 80-90% effort)
2 mins rest; drink some water

Circuit 2
Repeat above exercises for 30 seconds

400 m run (at 80-90% effort)
2 mins rest; drink some water

Grand Finale
Lateral Box Jumps – 1 min
Front Plank – 1:30 mins

Warm Down:
Easy jog for 5 mins and stretching

Good Job!

Tim

TDW with Jessie at 11 AM

2011-07-20T07:43:00.000-07:00

"Gotta Love the Bungee Workout"

Light jog - 3 minutes.

Functional warm up - 5-7 minutes: heel walk, toe walk, straight-leg toe-touch, reverse lunges, figure four, plank walk-outs, skips, side shuffle.

Circuit 1) 60 seconds of as many as you can do of the following (within reason for speed) with 10 seconds rest between each action:

Physioball assisted push-ups
Dumbbell overhead tricep press
Physioball pikes
Bungee side steps
Alternating single arm and leg plank
Bungee lateral raises

60-120 seconds rest following Circuit 1.

Circuit 2) 20 reps of each action (all actions alternating sides are counted to 40) of the same actions listed above with no rest between all 6 actions.

60-120 seconds rest following Circuit 2.

Circuit 3) Hold contracted position of each action for 30 seconds with 10 seconds rest between each action (30 seconds each side for alt. actions).

Bent-arm push-up position
Bent-arm overhead tricep hold
Full pike position
Side kick (vs. step), foot in air x two
Arm and leg lifted side plank x two
Shoulder height arm raise

60-120 seconds rest following Circuit 3.

Light jog for cool down - 2 minutes.
Stretch - 5 minutes.

TDW today at noon with Doug

2011-07-19T10:23:00.000-07:00

Kettlebells and Ropes:

Warm Up:
Jog 4 laps around the courtyard, then 10 reps of letterball.

Lunges: 10 reps
Medicine ball throw back: 15 reps
Alternating arm 1/2 rope wave: 20 reps
Repeat 3 times

Walking twisting lunge: 12 steps per leg
Kettlebell swing: 10 reps
Lumberjack: 10 reps per side
Repeat 2 times

Box jumps: 10 reps
Double arm 1/2 rope waves: 25 reps
Plank: 1 minute

Cool Down:
Ankle tilts
Knee circles
Hip pendulums

TDW - Kettlebells and Bodyweight Day

2011-07-18T07:01:00.000-07:00

WITH Jenny at 11 am - Courtyard
1. Warm-up: jog 2 laps, neural warm-up
2. Circuit: 20 reps of each, 2 times thru with 2 min. rest after each time thru
KB front squat
Push-ups - arms extended to challenge core more
KB swing
Walking lunges (20 per leg - 40 total)
KB windmill (10 per side - 20 total)
Mtn. climbers (20 per side - 40 total)
KB 1 arm swing (10 per side - 20 total)
Close-grip push-ups
KB 1 arm row
Stability ball curls
REST 2 Min. and repeat
3. Cool-down

TDW at 11 with Tim - BE THERE

2011-07-15T07:52:00.000-07:00

Warm-up:
5 mins of easy jogging
Dynamic stretching: Leg Swing, Cobbler’s, Butt kickers, Toy Soldiers, Pike Stretch, Walking Lunges
Tabata 1 – 20 secs on / 10 secs off for 2 mins
Partner Medicine Ball Single Leg Lunge Throw
Easy 400m jog, 2 laps around the courtyard
Circuit 1
(2 circuits, 30 seconds of each; 10-15 seconds between exercises)
Burpee Box Jumps
Dips
BOSU Single Leg Raise with Twist
Scissor Jumps with Dumbbells
V-ups
2 mins rest

Tabata 2 – 15 secs on / 15 secs off for 2 mins
BOSU Single Leg Squats 4 on right leg, 4 on left leg
Easy 400m jog, 2 laps around the courtyard

Circuit 2
Repeat Circuit 1 exercises for 30 seconds each for a total of 2 circuits

2 mins rest
Strong Finish
Box Jumps – 30 secs
Front Plank 1:30 mins

Warm Down:
Easy jog for 5 mins and Sun Salutation stretch

Old School Workout - TDW

2011-07-14T09:51:00.000-07:00

The Daily Workout with Nicole at Noon OR Do it yourself!

Dynamic Warm-up
4-5 laps around track
Walking lunges around track

Circuit - 5 times with 2 min. rest between rounds, 45 sec. hard with 15 sec rest

Box Jumps
Pushups
Squats
Plank
Medball slams

Cool Down and stretch

TDW with Doug at Noon

2011-07-12T09:49:00.000-07:00

Warm up: Jog around the courtyard 3 times, then do the coordination chart
for 1 minute

Medicine ball toss: 10 reps
Pick up medicine ball and throw: 10 reps
Pick up medicine ball throw from lunge position: 10 reps
Repeat 3 times with 2 minutes rest in between each circuit.

Rope wave : 30 seconds
Quick rope wave: 30 seconds
Snake rope wave: 30 seconds
Repeat 3 times with 2 minutes rest in between each circuit.

Medicine ball throw down: 10 reps
Medicine ball throw down with twist: 10 reps each side
Repeat 3 times with 2 minutes rest between each circuit

Single arm 1\2 rope waves: 30 seconds
Both arms 1\2 rope waves: 30 seconds
Repeat 3 times with 1 minute rest between circuits

Medicine ball twist and throw: 15 reps each side.
Reverse medicine ball throw: 15 reps
Repeat 2 times with no rest.

Cool down:
Knee circles
Lumbar circles
Shoulder circles

TRX for Soccer: Why Do You Play? | Blog | TRX

2011-07-11T08:14:00.000-07:00

TRX for Soccer: Why Do You Play? Blog TRX
I play because it's fun, I do TRX because it makes playing fun when I'm stronger and faster and more coordinated than people half my age! TRX Outdoor Bootcamp starts at ACB Mon. July 18th at 10am - come join me!
- Jenny Anderson, ACB Fitness Director and Soccer Player

Golf, Better Movement & Z-Health - Train Your Brain!

2011-05-23T17:41:00.000-07:00

Article from The Bulletin - 4/28/2011

http://www.bendbulletin.com/article/20110428/NEWS0107/304289999/1051

Exercise and the Brain

2011-05-23T17:27:00.000-07:00

Good article on the brain and exercise!

Core Training

2011-05-21T18:38:00.000-07:00

What is Core Training - What is it to you? I'd like to hear thoughts on this so feel free to make comments! When you say you want to make your core stronger - what do you mean? How will you know it's stronger? Do you want ideas from a trainer on how to make your core stonger or leaner? Let us know!
Please consider attending "Core Training for Athletes" a workshop given by Movement Coach, Scott Peery. The workshop is Sat. June 4th at 9am. Ask here or at the club if you have more questions. Thanks - hope to hear your comments about the core!

TRX for Endurance Athletes, Come to Class and Try These Out!

2011-02-04T13:23:00.000-08:00

Ladies, Don't Focus On Hard Numbers

2011-01-30T11:41:00.000-08:00

The problem most people encounter is losing steam once the novelty of the resolution has worn off. Too many times this happens because people are unrealistic and impractical with the resolutions they make. Try avoiding hard numbers when making goals.

“I’m going to lose 10 pounds by summer” and “I’m going to drop two dress sizes in eight weeks” are common fitness resolutions many women make. The problem with these two resolutions is that they’re too fixated on a number. If every week you stand on the scale or try to slide on your skinny jeans to see the progress you’ve made, it’s much easier to become discouraged when you see no evidence of change. By focusing too much on the end result, you lose sight of the behavioral changes you should be making to reach these goals.

Instead of creating a fitness resolution with the end result in mind, create one that is more focused on behavioral changes. “I’m going to try one new healthy recipe every week instead of ordering take-out” or “I’m going to take one 45 minute walk five days a week” are better resolutions to make. Why? It is because they focus on things you can directly control. At the end of the day, losing 10 pounds and keeping the weight off is only going to happen if you’re leading a healthier lifestyle. You’re bound to stick to a healthier lifestyle if you aren’t constantly discouraged by the number on the scale.

Also remember to cut yourself some slack. Slipping up isn’t the end of the world. Focus on the positive instead of the negative and watch your fitness level improve regularly! See you at the gym.

What is a SMART goal?

2011-01-17T07:08:00.000-08:00

I will be on KBND radio today from 8:30 - 9am talking about how to set SMART Goals and how to use them to achieve New Year's Fitness Resolutions! Tune in if you can, 1110 am.
So what is a SMART goal. S.M.A.R.T. is an acronym for specific, measurable, attainable or action-oriented, realistic, and timeline. According to Wikipedia Smart goals were first created or discussed in project or performance management and they are now applied to personal goal setting as well. An example of a general goal would be, "I will lose weight". An example of the SMART goal version of this would be "I want to lose 20 lbs by April 15th, 2011. I will perform 30 min. of cardio and 30 min. of strength training per day, 4 times per week and I will only eat starchy carbohydrates 3 times a week."
Research shows that setting smart goals helps us be more successful at actually achieving our goals! So good luck and good planning! Go out there and write down your SMART goal and take action now! What are some of your SMART fitness goals?

TRX Class Starts January 17th!

2011-01-09T17:53:00.000-08:00

Some sample exercises - We'll do these and others in class. Suspension training is good for improving your core muscle strength, total body coordination and your sense of balance and control of your movements!

Lost It at the Club Begins Soon

2010-12-28T19:06:00.000-08:00

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.

2010-11-21T14:11:00.001-08:00

TRX Class - Saturdays at ACB

2010-11-18T12:26:00.000-08:00

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

2010-11-04T10:53:00.000-07:00

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

2010-10-23T10:45:00.000-07:00

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!

2010-10-23T10:43:00.000-07:00

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!!!

2010-10-21T13:11:00.001-07:00

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

2010-10-20T09:26:00.000-07:00

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!

2010-10-18T14:47:00.000-07:00

Movement Matters - Move Better Get out of Pain

2010-10-01T10:19:00.000-07:00

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

2010-09-08T22:17:00.000-07:00

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...

2010-07-27T12:15:00.000-07:00

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

Running Training Starts Mon. July 12th

2010-07-10T16:43:00.000-07:00

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

2010-07-10T16:27:00.000-07:00

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

2010-06-23T07:19:00.000-07:00

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?

2010-06-15T11:20:00.000-07:00

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

2010-06-02T11:31:00.000-07:00

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

2010-05-08T10:38:00.000-07:00

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

2010-05-03T20:00:00.000-07:00

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

2010-04-27T12:37:00.000-07:00

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

2010-04-20T10:59:00.000-07:00

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?

2010-03-18T12:17:00.000-07:00

Are you up for this? TRX MMA Style.

Train Like an Olympic Skater

2010-02-04T12:38:00.000-08:00

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!

2010-01-17T19:30:00.000-08:00

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!!

"I Lost It at the Club" Coming Soon!

2009-12-15T11:49:00.001-08:00

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

2009-12-15T10:54:00.001-08:00

Training Testimonial

2009-11-17T17:04:00.000-08:00

"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!

2009-11-17T16:33:00.000-08:00

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

2009-11-10T16:52:00.000-08:00

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

2009-10-24T15:00:00.000-07:00

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

2009-10-17T17:09:00.000-07:00

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

2009-10-10T10:16:00.000-07:00

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

2009-10-03T18:00:00.000-07:00

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!

2009-10-01T08:00:00.000-07:00

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!

2009-10-01T07:09:00.000-07:00

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

2009-09-28T16:00:00.000-07:00

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

2009-09-25T09:00:00.000-07:00

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

2009-09-21T15:00:00.000-07:00

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^thto reserve your spot in ACB's newest personal trainer class!

New Personal Trainer Programs Coming Soon

2009-08-18T20:00:00.000-07:00

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!

2009-08-09T10:52:00.000-07:00

2009-08-09T10:39:00.000-07:00

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

Lean and Fat Mass Assessments

2009-07-09T15:32:00.000-07:00

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

2009-06-22T18:19:00.000-07:00

Just for fun - click here.

Get Some Exercise to Improve your Mood!

2009-06-22T17:45:00.000-07:00

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

2009-06-08T19:51:00.000-07:00

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

2009-06-02T11:54:00.000-07:00

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?

2009-05-26T21:45:00.000-07:00

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!

2009-05-13T11:11:00.000-07:00

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

2009-05-13T11:05:00.000-07:00

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

2009-04-17T07:00:00.000-07:00

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!