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Good Fitness, Great Life

January 03, 2012
12:46
Work Your Core with These Exercises
» ‎ Good Fitness, Great Life

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Slide show: Exercises to improve your core strength

Try some core exercises.
October 11, 2011
10:18
Save on Insurance - ACB Now has a Population Health Management Program for you Worksite
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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!
September 30, 2011
8:50
[nt]
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September 21, 2011
10:32
TDW with Jessie at 11am
» ‎ Good Fitness, Great Life

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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.
September 20, 2011
10:24
Genetic Testing for Sport Talent Identification
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Bottom Line - it's not reliable and has a long way to go - not in your lifetime.
[www.multibriefs.com]

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.
September 19, 2011
18:15
[nt]
» ‎ Good Fitness, Great Life

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September 16, 2011
15:48
TDW with Tim at 11 a.m.
» ‎ Good Fitness, Great Life

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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
September 14, 2011
10:32
TDW with Jessie at 11 AM
» ‎ Good Fitness, Great Life

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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.
September 13, 2011
12:22
TDW with Nicole at 11am
» ‎ Good Fitness, Great Life

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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
September 09, 2011
11:45
TDW with Tim at 11am!
» ‎ Good Fitness, Great Life

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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
September 07, 2011
9:41
TDW with Jessie at 11am
» ‎ Good Fitness, Great Life

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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.
September 06, 2011
10:11
TDW with Doug at 11am
» ‎ Good Fitness, Great Life

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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.
September 02, 2011
12:29
TDW with Tim at 11am
» ‎ Good Fitness, Great Life

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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
September 01, 2011
11:20
TDW for Sept 1st with Doug at 11am
» ‎ Good Fitness, Great Life

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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.
August 30, 2011
9:46
TDW with Doug at 11am
» ‎ Good Fitness, Great Life

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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.
August 26, 2011
10:01
TDW with Tim at 11am
» ‎ Good Fitness, Great Life

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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
August 25, 2011
9:53
TDW with Nicole at 11am
» ‎ Good Fitness, Great Life

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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
August 24, 2011
16:09
Lori Brizee has new book out
» ‎ Good Fitness, Great Life

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

[www.amazon.com]

"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.
9:32
TDW at 11 with Jessie
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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.
August 22, 2011
10:14
TDW with Nicole at 11am
» ‎ Good Fitness, Great Life

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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
August 19, 2011
8:50
The Daily Workout at 11am with Tim
» ‎ Good Fitness, Great Life

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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
August 18, 2011
12:14
TDW with Nicole at 11am
» ‎ Good Fitness, Great Life

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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
August 17, 2011
10:26
TDW- THE DAILY WORKOUT, every weekday at 11am
» ‎ Good Fitness, Great Life

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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.
August 16, 2011
9:49
TDW with Doug at 11am
» ‎ Good Fitness, Great Life

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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.
August 15, 2011
12:27
TDW - Circuit workout today!
» ‎ Good Fitness, Great Life

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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
August 12, 2011
7:54
TDW - BOSU'S, TRX, AND PONDEROSA'S
» ‎ Good Fitness, Great Life

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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
August 10, 2011
12:01
TDW at 11 with Jessie or DIY
» ‎ Good Fitness, Great Life

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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.
August 09, 2011
9:49
TDW WITH DOUG AT 11AM
» ‎ Good Fitness, Great Life

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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
August 04, 2011
7:48
TDW with Nicole at 11am
» ‎ Good Fitness, Great Life

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Come at 11 and try it!!
August 03, 2011
8:56
TDW with Jessie at 11am
» ‎ Good Fitness, Great Life

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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.
August 02, 2011
9:28
TDW with Doug at 11am
» ‎ Good Fitness, Great Life

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Warm up: jog 4 laps around the courtyard
MindBody 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
Anetiorposterior thoracic glides

Thanks,

Doug Christman
Personal Training Director
(541)322-5813
August 01, 2011
10:21
TDW with Jenny at 11
» ‎ Good Fitness, Great Life

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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
July 29, 2011
8:55
TDW at 11 today with Tim
» ‎ Good Fitness, Great Life

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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
July 28, 2011
9:24
TDW - Tabatas with Nicole at noon
» ‎ Good Fitness, Great Life

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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
July 25, 2011
10:14
TDW with Jenny at 11
» ‎ Good Fitness, Great Life

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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!
July 23, 2011
11:19
More on TRX
» ‎ Good Fitness, Great Life

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11:14
YES - We do have TRX
» ‎ Good Fitness, Great Life

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AND HAVE HAD IT AT ACB FOR MONTHS NOW - WHERE HAVE YOU BEEN???
10 am on Mondays! Outside for the summer.
July 22, 2011
7:31
TDW with Tim at 11 a.m.
» ‎ Good Fitness, Great Life

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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
July 20, 2011
7:43
TDW with Jessie at 11 AM
» ‎ Good Fitness, Great Life

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"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.
July 19, 2011
10:23
TDW today at noon with Doug
» ‎ Good Fitness, Great Life

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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
July 18, 2011
7:01
TDW - Kettlebells and Bodyweight Day
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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
July 15, 2011
7:52
TDW at 11 with Tim - BE THERE
» ‎ Good Fitness, Great Life

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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
July 14, 2011
9:51
Old School Workout - TDW
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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
July 12, 2011
9:49
TDW with Doug at Noon
» ‎ Good Fitness, Great Life

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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 12 rope waves: 30 seconds
Both arms 12 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
July 11, 2011
8:14
TRX for Soccer: Why Do You Play? | Blog | TRX
» ‎ Good Fitness, Great Life

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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
May 23, 2011
17:41
Golf, Better Movement & Z-Health - Train Your Brain!
» ‎ Good Fitness, Great Life

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Article from The Bulletin - 4/28/2011

[www.bendbulletin.com]
17:27
Exercise and the Brain
» ‎ Good Fitness, Great Life

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Good article on the brain and exercise!
May 21, 2011
18:38
Core Training
» ‎ Good Fitness, Great Life

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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!
February 04, 2011
13:23
TRX for Endurance Athletes, Come to Class and Try These Out!
» ‎ Good Fitness, Great Life

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January 30, 2011
11:41
Ladies, Don't Focus On Hard Numbers
» ‎ Good Fitness, Great Life

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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.
January 17, 2011
7:08
What is a SMART goal?
» ‎ Good Fitness, Great Life

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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?
January 09, 2011
17:53
TRX Class Starts January 17th!
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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!
December 28, 2010
19:06
Lost It at the Club Begins Soon
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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.
November 21, 2010
14:11
[nt]
» ‎ Good Fitness, Great Life

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November 18, 2010
12:26
TRX Class - Saturdays at ACB
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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
November 04, 2010
10:53
Foot Mobility 101
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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!
October 23, 2010
10:42
Get in the Best Shape of Your life!
» ‎ Good Fitness, Great Life

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TRX Training Saturdays 9:15 AM!
"Extraordinary is not who you are it's what you do with what you have" Are you extraordinary?
October 21, 2010
13:10
We Got a Class for That!!!
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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......
October 20, 2010
21:28
Get Your Sweat On
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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.
9:25
Performance and Recovery Tips for Athletes
» ‎ Good Fitness, Great Life

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SKLZ in the Zone - Performance and Recovery Tips for Athletes

Like these tips and thought I'd share.
October 18, 2010
14:46
Get A Strong Core - TRX Training Begins Oct. 23rd!
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October 01, 2010
10:18
Movement Matters - Move Better Get out of Pain
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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 12-1230pmTue. Oct. 19th 9:15 -9:45amWed. Oct 20th 4-4:30pmTue. Oct. 26th 5-5:30pmWed. Oct. 27th 9:30-10amThu. Oct. 28th 11:30-12pm
September 08, 2010
22:16
High Intensty Training Workshop Update
» ‎ Good Fitness, Great Life

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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.
July 27, 2010
12:14
Get Off Your Butt and Live Longer - Duh...
» ‎ Good Fitness, Great Life

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Check out what study finds about sitting and longevity - click here!
July 10, 2010
16:42
Running Training Starts Mon. July 12th
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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.
16:26
Adding TRX to the Weight Room
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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?
June 23, 2010
7:18
New Summer Training Program at ACB
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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.
June 15, 2010
11:19
Flexibility Gains from Strength Training?
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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.
June 02, 2010
11:30
Training for Soccer
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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!
May 08, 2010
10:37
Calling all Triathletes
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Normal 0 MicrosoftInternetExplorer4 /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman";} 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!
May 03, 2010
19:59
Cross Training = Faster Progression
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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.
April 27, 2010
12:36
Multi Sport Training
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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!
April 20, 2010
10:58
Free Balance Workshop
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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!
March 18, 2010
12:16
Next TRX Workout?
» ‎ Good Fitness, Great Life

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Are you up for this? TRX MMA Style.
February 04, 2010
12:37
Train Like an Olympian! Want ...
» ‎ Good Fitness, Great Life

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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
January 17, 2010
19:29
Get your exercise on...the right way!
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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!!
December 15, 2009
11:48
"I Lost It at the Club" Coming Soon!
» ‎ Good Fitness, Great Life

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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 6pmJan. 4th – Info meeting time TBA
Jan. 5th – Info meeting time TBA
Jan. 7th – Info meeting time TBA
10:53
TRX Offer
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November 17, 2009
17:03
Training Testimonial
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"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
16:32
Holiday Training Specials!
» ‎ Good Fitness, Great Life

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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 10, 2009
16:51
November Schedule for Women on Weights - WOW
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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
October 24, 2009
14:59
WOW's Focus for October 26th and 28th
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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!!
October 17, 2009
17:08
WOW's Focus for October 19th and 21st
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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.
October 12, 2009
7:59
The Athletic Club ...
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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!
October 10, 2009
10:15
WOW's Focus for October 12th and 14th
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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.
October 03, 2009
17:59
WOW's Focus for October 5th and 7th
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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!
October 01, 2009
7:08
Functional Intensive Training is here! Want to ...
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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!
September 28, 2009
15:59
HIGH INTENSITY TRAINING
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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.
September 25, 2009
8:59
W.O.W. PROMO - Take advantage of these two free classes
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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.
September 24, 2009
14:59
Women On Weights
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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!
August 18, 2009
19:59
New Personal Trainer Programs Coming Soon
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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!
August 09, 2009
10:51
More on TRX - Try it - You'll love it!
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10:38
TRX Suspension Training - Come try our ...
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TRX Suspension Training - Come try our demo classes in late August! Info at front desk.
July 09, 2009
15:31
Lean and Fat Mass Assessments
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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".
June 22, 2009
18:18
Turbo Kick
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Just for fun - click here.
17:44
Get Some Exercise to Improve your Mood!
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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.”
June 08, 2009
19:50
Workout While You Travel
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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
June 02, 2009
11:53
Summer Fitness
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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!
May 26, 2009
21:44
Do you have wellness at work?
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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:
[www.libraryindex.com]
[www.welcoa.org]
May 13, 2009
11:10
WIN $100. with the BOD POD!
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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.
11:04
Yeah! It's time to workout outside
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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!
April 17, 2009
6:59
New Small Group Water Exercise Workshop
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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!
April 01, 2009
19:00
Spring into Multi-Sports Training
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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

* * * * * * * * * * * * * * * * *
10:20
Study Out Today - New Pill Makes Weight Loss Happen Regardless of Diet and Exercise
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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!
March 27, 2009
8:18
Spring Training Around the Corner
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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
March 25, 2009
19:59
Fourth Annual Pedal Fast Bike Swap
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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!
19:20
Ya-Ya's for Everyone!
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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
19:14
Getting Your Ya-Ya's Out!
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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 KidsFitwize 4 Kids offers a wide variety of programs designed to be fun, positive and just for kids:• Energetic 45 min. supervised Circuit Training• Equipment designed specifically for kids • Fun events that combine fitness, nutrition and health• Open to kids 6 to 15 years old• Convenient drop-off: no set schedule Email: bend@fitwize4kids.com Contact: Cathy SassinTel: (541)647-4587The 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
16:47
Lost It at the Club Final Results
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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!
February 21, 2009
22:49
Treadmills Aren't All That
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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.
February 16, 2009
19:50
Fitness Minded
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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!
January 30, 2009
19:30
Lost It at the Club Update
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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!
January 19, 2009
8:08
Trainer Jess Wins Bridal Survivor
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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.
January 06, 2009
14:46
Why is Fitness Testing Important
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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!
January 04, 2009
9:57
One Hour of Power on Tuesday Evenings
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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.
8:48
WINTER FITNESS TIPS - Story by ACB Trainer Jessie Macpherson
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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!!
January 02, 2009
12:39
Women's Fitness Area Open
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Yeah! The women's fitness area is now open.
December 28, 2008
12:40
Time for... "I Lost It at the Club"!
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This year will be ACB's 2nd time running, "I Lost It at the Club". This year it will be exciting with 2 options - one with personal training and weekly weigh-ins included (like the "Biggest Loser" TV show) and one do it yourself option. The program will run for 7 weeks from Jan. 12th - Mar. 2nd. I'm sure participants who sign up with the training and weekly weigh-ins will have much more guidance and perhaps more success than those that go it on their own. After all, studies do show that having a trainer /coach makes for more measurable results and greater success! Myself and the rest of the trainers are excited to really get involved with participants and help them reach their weight loss goals. We are looking forward to being a great resource for training and nutrition tips as well as killer workouts! This program is open to club members and non-members and a great way to meet people and get support with your goals. We will have a weekly group sharing meeting in the evening and daily lunch time walks with a few exercises thrown in! It will be soooooo much better than last year! I look forward to changing people's lives!

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

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

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

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

'I Lost It at the Club!' 2008 winners:
- Greatest amount of total weight loss: Universal Athletic Club
- Greatest average weight lost per participating member: Anytime Fitness at Grand Island
- Greatest number of members participating: Gold's Gym at Bloomington
- Greatest percentage of club members participating: Discover Fitness Center at New Castle
- Greatest average number of inches lost per participating member: Wave Health & Fitness
- Greatest total number of inches lost: The Works Family Health & Fitness
December 06, 2008
10:01
Are you ready to sweat?
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HIGH INTENSITY TRAINING has three more classes to go this before taking a break for the holiday season. While the mountain still doesn't have a decent amount of snow and it is too icy and cold to workout outside - what better way to keep in shape and burn off the last of those turkey leftover dinners than HIT class?!

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

Look for updates about January's HIT class coming up soon!
November 17, 2008
17:35
Pickleball Pictures
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Jessie was able to find some of the evidence of our last staff meeting. Check out the action!
November 11, 2008
20:37
Pickleball
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We now have Pickleball at the Athletic Club on Thursday nights, 7-9pm. All of us trainers had a "friendly" match at our staff meeting the other day! We lost the memory card that had the pictures and proof of this match. However, when Jessie's dog or cat coughs it up and all our ego's recover, we'll post the pics! Click here for a good explanatory video about Pickleball.
18:31
Choosing a Personal Trainer
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This brochure from the American College of Sports Medicine (ACSM), can help you decide how to choose a trainer or ask me to recommend one of us at the club that will meet your needs.
- Jenny
10:27
Exercise Adherence - How do you stick to it?
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Let's talk about adherence. Webster's dictionary defines adherence as: 1) the act, action, or quality of adhering (to hold fast or stick by as if by gluing), 2) steady or faithful attachment.
As a trainer, one of the first things I address with any potential client is their support network. Both the American Council on Exercise (ACE) and the American College of Sports Medicine (ACSM) have done extensive studies showing a direct relationship to support and individual adherence with fitness goals.
What does this mean to you? How do we translate this information into tangible and positive outcomes in our goals toward healthier lifestyles?
First, do you have the support of your spouse or partner? In my practice, I have seen the gamet of "support."
One couple that I work closely with have had their share of adherence obstacles. From individual injuries to juggling work and family time, they are an example of what we all struggle with - balance. I use them as an example because through all of this, the husband created a 'weekend retreat' for his wife, complete with massages, spending money for new workout clothes, and several personal training sessions with a trainer at a club out of the Bend area. I was able to help put the surprise together and so pleased to see such support from one partner to the other. This is exceptional! And, perhaps the exception for many: I have also heard the other end of the spectrum.
"My husband doesn't care what I look like. I don't even think he notices."
"My wife doesn't come to the gym. It's not her thing."
To these individuals I say more power to you. Your commitment to your well-being will not only benefit you in a healthy lifestyle, but may even rub off on those partners you have described above. The reality, however, is that without the close support of the spouse/partner many people slip into complacency with regard to their exercise and diet.
How do you combat this? My answer to that is to surround yourself with like-minded individuals with common healthy lifestyle goals. These determine lifestyle choices! Consider joining an outdoor group of individuals. Summer or winter, there are groups catered to sport specific outings such as cycling, cross-country skiing, hiking and snow-shoeing.
Cardio classes are a great way to enjoy your increased heart rate and laugh with like-minded individuals about the joy of what I fondly call "torture at the gym!" Small group training is also a more affordable and socially beneficial way to establish that network of well-minded, healthy individuals.
As a personal trainer, of course I will also state the need of the individual to have a 'program' catered to their specific needs. The trainer, in creating this program, should also assess prior injuries, as well as weight room experience and their future client's current 'comfort' level in the gym. All of these factors will determine your specific program: the location, intensity and duration.
When choosing a personal trainer, take into consideration their personality and how you both interact. I have one client who swears I save her money because I not only serve the purpose of motivator in her fitness regime, but when we get together, we 'hash out' all the world's problems - successfully, I might add! Thus, I am her therapist too.
Adherence seems such a clinical word for just getting in there, out there, up there....and doing it. Sticking with it. Perhaps a better way to look at your commitment to your healthy lifestyle choices is to remember what it was like being a child. We surrounded ourselves with playmates, we played, and that was the ticket.
So, search your pocket for those memories, find that e-ticket to fun and grab a few friends along the way.
10:10
Unload Your Weights When Finished and Put Them Away!
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Yes.... Weight Room Etiquette 101 - Would love to hear your comments, do you agree? Would you like to see anything else mentioned?
1. Unloading your weight bar
After you finish using a bar or a plate-loaded piece of equipment, leave it completely empty. Don't assume that everyone can lift the same amount of weight you can. Removing weight plates from a bar takes a fair amount of strength as well as good technique. Don't assume that the next person who comes along has the ability (or desire) to clean up after you.
This clear-the-bar rule doesn't just apply to heavy lifters. Even if you're using only a 10-pound plate, you still need to clear your bar. If the next person who comes along wants to use 45s, he/she shouldn't be bothered with removing your 10-pounders.
While we're on the subject of gym etiquette - here's a few more!
2. Putting weights back where you found them
When you've removed a weight plate from a bar or when you finish using a pair of dumbbells, return the weights to their designated spot on the rack.
3. Keeping your sweat to yourself
Carry a towel and wipe off any bench or machine you use.
4. Sharing equipment
In a gym, weight equipment is considered communal property, so don't sit on a machine while you rest between sets. Especially don't sit there reading a magazine, talking on your cellphone, or rehearsing an opera. Instead, stand up and let a fellow gym member work in — let the member alternate sets with you. The same rule applies if you're using a pair of dumbbells.
The only time you should retain possession of weight equipment while you rest is when you're using a barbell stacked with weight plates. Suppose that you're bench-pressing 75 pounds and someone else wants to bench-press 225 pounds, you can see what a hassle it would be for the two of you to work in with each other; between each set, you'd need to slide eight plates on and off the bar. So you're under no obligation to let the other person work in with you. (However, if people are waiting for the equipment, have the courtesy not to perform 15 sets.)
5. Helping the flow of traffic
Don't block the traffic flow. While you shouldn't camp out on the equipment while you're resting between sets, neither should you clog the pathways between machines or congregate with a dozen of your buddies in the free weight area. Not only is this inconsiderate, but also it can create a hazardous condition. In general, weight rooms are crowded with little room between machines. If you block space, someone may walk around you and inadvertently bump someone who's working out on a machine, causing the person to lose control and to drop a weight.
6. Hogging the drinking fountain
Don't stand at the drinking fountain trying to catch your breath when the line behind you is longer than the line for World Series tickets. Take a drink, and get back in line. Better yet, carry a water bottle in the weight room. For some reason, many people who use a water bottle on the stationary bikes and stairclimbers don't think of carrying one around the strength training area. When you do fill up your bottle, let everyone else in line get a drink first; don't hold up the entire gym membership while you fill a gallon-sized water jug.
7. Toting around your gym bag
Some people carry their bag from machine to machine. You know those large hollowed-out cubes called lockers? That's where you store your gym bag.
November 04, 2008
20:59
Major Member Success!
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Ruby Griswold is awesome, Oh she is so awesome, Yeah! That's a shout out to Ruby for losing 65 pounds and 35% fat and for becoming a super healthy, energetic and driven individual! She is super inspiring and her fitness success story will be shared on our November Bulletin Board in the Weight room. Ruby has been a club member and employee since July 2006 and was motivated to make a change in her life and her health because of a deep love for her family! Ruby works a little with all of the trainers and loves her workouts with Jessie Mac! I love measuring her for her body fat check-ups because they are always so positive and so is she! If you know who Ruby is, give her a pat on the back when you see her. Nice Job Ruby!
20:46
Personal Training as a Holiday Gift?
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OK, so we are having a special on Personal Training for the Holidays. I think giving personal training as a gift is a nice thing if you know someone who would appreciate it!
Key thing here is - make sure you know it's OK to give as a gift before you give it (you don't want to offend anyone)! How do you know it's OK? The person already has a personal trainer, the person has asked you to buy them training or expressed an interest in it but didn't want to pay for it themselves, the person has expressed an interest to you in trying personal training, the person is training for a specific event or they are trying to rehab from an injury and could use some extra guidance . Ok - you get the picture.......... Our special is a great deal - Buy 6 sessions for the price of 5 and you can double up on it so... you could, if you wanted to, buy 12 sessions for the price of 10. Ask myself or one of the trainers if you want to know more about it. It's a great way to keep yourself training and in shape during the holiday season!
October 30, 2008
15:07
More Scary Pumpkins
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14:59
Pumpkin Carving at ACB
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So, every year we have a pumpkin carving contest at ACB. The various departments carve pumpkins and they are judged by the little kids at their Halloween Party. This year Strength & Conditioning did "Ralph The Pumpkin" Ralph had a little too much candy before his workout.... See picture!
October 28, 2008
14:27
Hiking Green Lakes
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Went hiking this past weekend at Green Lakes. What a beautiful place. I love to hike and I would recommend this hike to anyone who wants a good workout and also wants some beautiful scenery. Besides hikers, horses are also allowed on the trail.
October 23, 2008
12:12
More on TRX
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Yes, I agree with Nansee, the TRX Straps can be a lot of fun. Watch these videos and get an idea what it's like or have one of us show you like Nansee suggested!
October 22, 2008
8:56
TRX Straps
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Have you ever tried the TRX straps? They were invented by a Navy Seal and are presently being used in Iraq for staying fit for combat. They are attached to Humvee's and can be used anywhere (in your home also).
Looking for core strength? TRX will get you in shape for any sport without lifting a dumbbell, it is all in the body weight, make it as easy or as hard as you like. Want to hang like a monkey, have fun like a kid again? TRX will train you for any sport you are in or want to do better at. Come and check them out upstairs in the weight room at ACB. You can sign up for a session or just call and I will give you a mini demo for free. Guaranteed laughter and fun, with a few grunts and groans in between!

nanseeb 385-3062 ext. 200
October 21, 2008
11:12
Jessie - this one's for you and anyone brave enough to train with Jessie!
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Since you love Burpees so much! Check out this Burpee video.
10:57
Getting this blog figured out!
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Alright, I figured out how to log in as Jenny and not ACB Training Team! Wow, I'm starting to get addicted to this technology stuff. Good thing I'm a trainer so I will be forced to get off of my butt throughout the day and run around with clients. It's so fun, I love training people - we have a great time! Right? Any of my clients want to confirm that???
I know, every once and a while you probably wish I would throw in a massage right.... especially after the lunges and squats! Thanks to all my clients and training buddies - you guys make work FUN, plus YOU ROCK for taking care of yourselves, your health, fitness and well-being!
October 20, 2008
19:28
Jump Rope For Heart
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Many people ask me how I got my start as an athlete. The first organized physical activity I can remember doing without the help of my mother telling me childhood stories is performing with my elementary jump-rope team, The Heartbeats. We traveled all over the state to do shows for grade schools, high-schools, half-time performances at ball games and the like – I was an entertainer. We had a 20 kid group routine set to music and I also did a small group routine with my best buddies. My claim to fame was doing push-ups while jumping Double-Dutch (jumping while two people twirl ropes inward toward each other) and jumping 12 ropes at once in the Eggbeater (all ropes crossing at a central point). I only realized later in life that it was practicing, performing, and competing as a youngster at a sport that demanded such a high level of athleticism was what got me hooked on high intensity exercise and sports through high school, college, and now in my profession as a certified personal trainer here at the Athletic Club of Bend.

Jump Rope For Heart is a national fund-raising event sponsored by the American Heart Association and the American Alliance for Health, Physical Education, Recreation and Dance (AAHPERD). The program engages elementary students in the physical activity of jumping rope and raises funds to support lifesaving heart disease and stroke research and education through annual school events and is what teams like The Heartbeats promoted and raised excitement about in their performances. I am proud to say that this year Jump Rope For Heart celebrates its 30th Anniversary and has raised over $703 million since 1978 for the fight against heart disease and stroke. Visit the Jump Rope For Heart link for more information and to get your child’s school involved in this worthwhile program.
Happy Jumping,
Trainer Jess
P.S. For a small fee you might be able to talk me into a skills demo.
October 18, 2008
10:26
Effective Ab Exercises
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ACE (American Council on Exercise) rates the bicycle manuever and captains chair as the top 2 most effective ab exercises. The traditional crunch is one of the least effective ab exercises.

Good demo of the bicycle manuever (bicycle criss cross)

Another top ab exercise:
October 17, 2008
19:37
Welcome - You are What you Eat
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Hope you enjoy our crazy, cooky, yet informative health & fitness infatuated blog! What can I say we're a bunch of Personal Trainers. What does that mean exactly - I don't know where to start, read our blog and see for yourself what we are like!

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