RestoRative Yoga Class - Prime Time Athletic Club

this edition
spinning orientation..................2
women with weights..................2
pilates reformer tower class.. 3
train with a friend......................3
P R I M E T I M E AT H L E T I C C LU B
SEPTEMBER / OCTOBER
Getting started trx....................3
2016
Racquetball/tennis news......4-5
1730 Rollins Road, Burlingame 650.697.7311 www.PrimeTimeAthleticClub.com
questions & answers...................6
oatmeal pancake recipe.............7
Functional Fitness
Kick-Boxing
high protein diets are in!..........7
exercises of the edition............8
A
re you doing the same exercise routine and not getting the results you
want? Then this class is for you. Functional Fitness Kick-Boxing is designed
for people who want to get to the next level. Come join Certified
Personal Trainers Joseph Solari and Kathleen Washburn for this intense workout
using kettlebells, functional movements, plyometrics, medicine balls BOSU’s and
kick-boxing on free standing bags. Class starts with a warm up followed by timed
interval sets. Each set has a cardio interval, functional strength and kickboxing
interval. The kickboxing interval contains a punching and kicking combination on a
free standing bag. Class ends with a cool down and stretch to improve flexibility.
Functional Fitness Kick-Boxing is a total body workout! This class is designed
for all fitness levels, making it possible for each participant to work at their own
fitness level!
Joseph received his Bachelor of Science degree in physical education
from San Marcos University,
Lima, Peru. He also earned
his Bachelor of Arts degree
in hotel industry and tourism
in Malaga, Spain. Joseph is
certified in personal training
from the International Fitness
Professionals Association
(IFPA). Additionally, he has
played and coached soccer in
Europe and South America.
Kathleen Washburn has 20 years of experience in personal training, dance
and fitness performance and instruction. She currently holds certificates in AFAA,
ACSM, and AEA Fitness and specializes in body conditioning. She is also a former
49er Gold Rush Cheerleader and helped cheer on the Niner’s through two
super bowls!
Free Functional Fitness Kick-Boxing demo class will be held:
Tuesday, September 27 from 7:30 to 8:30 a.m.
Friday, September 30 from 1:00 to 2:00 p.m.
Functional Fitness Kick-Boxing Classes start:
Tuesday, October 4 through October 25, from 7:30 to 8:30 a.m.
Friday, October 7 through October 28, from 1:00 to 2:00 p.m.
Class is limited to 12 participants and meets once a week for four weeks. The
cost is $99.00 and will be held in studio 2. Sign up at the front desk. For more
information contact Fitness Director, Cathy Firkins at ext. 613.
A Festive FrighT!
C
Kids’ Annual
Halloween Party
alling all princesses, superheroes,
clowns, ghosts and goblins! On
Saturday, October 22, Prime Time will host
its annual Kids’ Halloween party from 1:00
to 3:00 p.m.
Our popular event is a free, funfilled party for members and their guests.
Partygoers are invited to come dressed in
costumes and join in the festivities. The
carnival atmosphere features a variety
of exciting attractions. Kid’s can select
pumpkins from the Prime Time Pumpkin
Patch and then join the costume parade
which winds its way through the club,
making trick-or-treat stops. Partygoers also
can board the trick-or-treat express train
and ride around the pool and beyond.
The fun doesn’t stop there! Young party
guests and their parents will enjoy other
seasonal surprises and attractions, such
as face painting and balloon twisting. The
atmosphere is festive and “Halloweenish,”
but very child-friendly, so even the youngest
trick-or-treaters will have a great time.
Come join the fun and don’t forget to bring
a friend! For additional information, contact
Fitness Director Cathy Firkins at ext. 613.
upcoming:
Announcements
Time to Change
the Clocks Back
As the seasons change, so does Father
Time. Daylight saving time ends at
2:00 a.m. on Sunday, November 6.
Don’t forget to set your clocks back
one hour. Enjoy the extra hour of sleep!
Fitness Center
Reminders
Workout bags and purses are not
permitted in group exercise rooms
or cardio and free-weight areas.
Thank you for your cooperation.
Spinning Orientation
S
pinning, which is an indoor group cycling class, is
something that people of all ages and fitness levels
can benefit from. If you think Spinning is not for you
or tried it and didn’t like it, here are 5 reasons to try
Spinning that will change your mind.
Burn More Calories: Are you having trouble
motivating yourself? If you have the choice are you
most likely to choose light, comfortable or moderate exercise vs. challenging yourself?
If you head toward the cardio machines and breeze through a so-so workout wishing
you were doing something else, then Spinning is for you. A Spinning class will help
motivate you!
Give Your Joints a Break: Spinning is a low-impact cardio exercise, which means
it is easier on your joints, including your knees and ankles, than many other forms
of cardio. Many people who are rehabilitating injuries or recovering from surgeries
are advised to try low-impact forms of exercise like biking or Spinning in lieu of
jarring activities like running. Even if you don’t have joint issues now, it’s a good idea
to alternate your high-impact exercises with some low- and no-impact exercises
like Spinning to avoid overuse injuries and give those vulnerable joints a break every
so often.
Stay in Control: How many group workouts have you ever tried that can
easily accommodate beginners, people with injuries, hardcore exercisers, young and
old, and advanced exercisers in a single room? That is the beauty of Spinning – it’s
something everyone can do. You should think of your Spinning instructor as a friendly
guide for your workout. He or she usually has a general plan in terms of movements,
intensity changes and pace, but really, YOU are the one in control. You decide how
much resistance to add, how fast to pedal, and how hard to work. This means that
people of all fitness levels can take the same class and all get a great workout.
Prime Time’s
Pro Shop
C
ome see what is new in the Pro
Shop. Women’s quilted duffle bags,
tech belts to hold your phone and keys
and also two different color men’s sport
bags. If you get to the gym and realize
you forgot something you needed; lucky
for you the Prime Time’s Pro Shop has
all the essentials and more! Our Pro
Shop includes swim gear, socks, weight
lifting gloves, headphones, water bottles,
yoga mats, sun screen and other Prime
Time apparel. The Pro Shop also changes
seasonally, so be sure to check back in so
you don’t miss out on the newest gear.
Our Pro Shop is located on the North
Side entrance just past the check in desk
to the right. So check out our Pro Shop
today!
For more information contact Gina
Joseph at socialmediaptac@gmail.com.
2
SE P T / O C T 2 0 1 6
Enjoy the Great Indoors: Many people love biking and the benefits it provides
as a great cardio workout with low-impact on the joints but don’t love biking in traffic
on the streets. Spinning will provide the same benefits without the uneasiness of
cycling in a high-traffic area that is unfriendly to bikes. If seasonal allergies or extreme
weather, too hot or too cold, forces you to take your outdoor workouts inside,
Spinning is a great alternative.
Feel the Energy: I always say that people either love Spinning or hate it. When
you’re at a class, chances are that everyone there loves it, otherwise they wouldn’t
be there. That creates a positive, high-energy atmosphere that can motivate you to
push yourself and make you feel good about working out. It makes the whole workout
experience more fun.
Come join Spinning Instructor Kathie Bianucci in a Spinning Orientation class
that is ideal for newcomers or those who just want to brush up on the basics. You
will receive handouts about the fundamental movements, hand positions and proper
bike setup, as well as a list of frequently asked questions. The Spinning will be held on
Sunday, October 9, from 10:30 to 11:30 a.m. and is free to all members. Sign up at the
front desk. For more information, contact Fitness Director Cathy Firkins at ext. 613.
Women With Weights
W
omen with Weights meets every Tuesday
and Thursday from 11:15 a.m. to 12:15
p.m. for four weeks. Class is limited to six
participants (minimum 4 participants). Cost of the
class is $99.00 per person.
To see when the next session will start or to register for this specialized
program contact the front desk. For more information please contact Fitness
Director Cathy Firkins at ext. 613.
upcoming:
ATHLETEs OF
THE EDITION
Ab-mazing For Your Abs!
Pilates Reformer Tower Classes
FREE Reformer Tower Demos
T
he Pilates Reformer Tower hits your core or in Pilates
talk “your power house” unlike any other workout.
What is your powerhouse? The torso muscles, the tummy,
lower back, hips and behind, are called the powerhouse and
are vital to performing Pilates moves correctly. Maintaining
a stabilized core is the ultimate goal in any Pilates workout.
With the proper form involving the powerhouse, the abs
are always engaged when doing any Pilates exercise.
One of the best things about the reformer tower is its
versatility. Exercises can be done lying down, sitting standing, using the straps, the foot
bar, and the shoulder blocks. The reformer can train many parts and dynamics of the
body in so many different ways with just one relatively sleek piece of equipment.
All kinds of exercises are done on the reformer tower to promote length,
strength, flexibility, and balance. Most Pilates reformer tower exercises have to do
with pushing, pulling or holding the carriage steady during an exercise using the
springs. The springs can also enhance an exercise and make it harder. There are many,
reformer exercises, including those for first-time beginners to exercises that challenge
the most advanced practitioners. Pilates is for all fitness levels.
Pilates Reformer Tower Classes: Group classes run in six-week sessions, meeting
twice each week. They are limited to eight participants per group at a cost of $279.00
for the six-week session. Come experience the benefits of Pilates Reformer Tower for
yourself with one of our certified instructors. See dates and times on page 8.
Train with a Friend
M
ake it fun and train with a friend, which is also more affordable. Semi-private
personal training is a unique way for people to benefit from the quality of service
of personal training, while spending quality time with a friend, work colleague or even
your spouse.
Studies have shown that people adhere better to workout routines when they
train in a group setting. Semi-private personal training sessions are meant for just two
to three people at a time and may be just what you need to keep you motivated and
moving towards your goals.
Semi-private training has other benefits as well. Not only does training with a
group of friends allow you to motivate each other, it also is cost-effective. So, grab
a friend or loved one or someone with similar physical interests and contact Fitness
Director Cathy Firkins at ext. 613.
The cost of semi-private training is:
$50.00 for one session
$225.00 for a package of five sessions
$425.00 for a package of 10 sessions
Getting Started TRX Demo Classes
W
ant to try TRX? Let us show you the basics with our free Getting Started TRX
Demo classes. These sessions will walk you through
how to set up and use the TRX and find the best way to adjust
resistance and stability. You will also learn easy-to-follow tips
for progressing and engaging in an overview of the basic set of
foundational exercises that use your own body weight.
Join Certified Personal Trainer and TRX Instructor Jack
Paul to sign up for the free Getting Started TRX Demo classes.
Classes will be held in Studio 2 on Sunday, September 25 and Sunday, October 30 from
10:00 to 1100 a.m. Sign up at the front desk today!
O
n A p r i l 1 0 t h , 2 0 1 6 Pr i m e
Time Athletic Club member
Liz Jordan, member for over
twenty years, completed the Lavaman
triathlon on the Big Island of Hawaii.
She competed with six other teachers
from Baywood Elementary School in
San Mateo. This was the group’s first
triathlon, and they trained with the
Leukemia and Lymphoma Society
Team In Training. They started training
in January 2016, and trained for four
months to prepare for the race.
The Lavaman triathlon helps to raise
funding for the Leukemia and Lymphoma
Society to provide saving services and
resources to patients, while funding state
of the art research toward a cure. The
Lavaman Waikoloa Triathlon bike portion
is a 40 Kilometer trek on a portion of the
Ironman World Champion Bike Course.
The Lavaman swim starts off with a
beautiful 1500 meter (.9 Miles) Pacific
Ocean swim that starts at Anaeho’omalu
Bay at Waikoloa Beach. The swim starts
in waist deep water and encountered
depths to 65 ft. The Lavaman Waikoloa
run is a 10 kilometer run that consists
of a mixed terrain of lava rocks, street,
and sand.
The team cross-trained in order
to complete all three portions of the
triathlon. Liz regularly took Prime
Time’s 6:00 a.m. spinning classes, and
also weight trained in the weight room.
All six team members trained regularly
in our pool, and learned the swim
techniques needed to complete the 1500
meter swim portion of the race.
Congratulations to Liz and her team
on such a great accomplishment!
3
RACQUETBALL
RACQUETBALL NEWS
NEW Racquetball Leagues
Dave’s Pro Tips
The Inner Game
“T
he inner game” is the game that
takes place in the mind of the
player. It is played against such obstacles
as lapses in concentration, nervousness,
self-doubt and self-condemnation. In
short, it is played to overcome all habits
of mind which inhibit excellence in
performance.
The player of the inner game
comes to value the art of relaxed
concentration; one discovers selfconfidence; and learns that a secret to
winning lies in not trying too hard.
Personally, I have found that an
excellent author on the topic of “the
inner game” is W. Timothy Gallwey.
Gallwey first wrote The Inner Game
of Tennis, back in 1974. This book can
easily translate over to a racquetball
player. He has since produced a series
of bestselling Inner Game books
(Skiing, Golf, Music, Work, and Stress),
which set forth a new methodology
for the development of personal and
professional excellence in a variety of
fields.
I recently found a new edition of
the Inner Game of Tennis (on Amazon),
and re-read it. I highly recommend it.
You can learn how to: (a) defeat your
mental demons and find clarity under
pressure; (b) dispel tensions that can
sabotage your performance; (c) build
confidence; and (d) employ the art of
relaxed concentration to improve your
swing, your game, and your life. Look
into it. Try it. I think you might like it!
4
SE P T / O C T 2 0 1 6
Our Leagues are friendly, competitive, and FUN! Prime Time offers in-house
singles and doubles league play, week nights Monday, Wednesday, and Thursday,
from 6:00 to 9:00 p.m. Leagues are co-ed for novice, intermediate, advanced and
high level players. SUMMER Leagues are currently in session through September
12. Come by and watch the action. FALL League sign-ups will begin September 1.
FALL session begins September 19.
For more information and/or possibly a trial, email Ray Hom at RayHom@
sbcglobal.net.
Racquetball League Spring
WINNERS!
Congratulations to all our Club Members, including:
Monday Doubles
Division 1 Champions: Rob Simmons and EJ Noreika
Finalists: Roy Lim and Jeff Caparro
Division 2 Champions: Howard Louie and Brad Freeman
Finalists: JP Piotrkowski and Charlie Williamson
Wednesday Singles
Division A Champion: Jon Gianini
Finalist: Tanuj Chatterjee
Division B Champion: Brian Evans Finalist: Ross Millikan
Division BC Champion: Lalo Carranza Finalist: Dan Newton
Division D Champion: Jasper van Mechelen
Finalist: Amanda Fischer
Thursday Singles / Doubles
Top Gun Singles Champion: EJ Noreika
Finalist: Tom Mizukami
Division AA Singles Champion: Ron Oliveira
Finalist: Ivan Alvaro
Division 2 Doubles Champions: Dan Newton and Sergio Raddavero
Finalists: Reinhard Weiser and Alan Barnett
Junior Racquetball
Program
Lessons for any children and/ or their parents (members),
please contact Rob Barbara at 415.860.6611; or email him
at Fathead@ix.netcom.com for an appointment.
Racquetball Lessons/
Services
Individual, semi-private (two persons), and small group
lessons are available with Club Pro, Dave George (AmPRO
Clinician), and Rob Barbara (Assistant Teaching Pro).
Lessons are available by appointment. For rates, more information, or to
schedule a lesson, contact Dave George by email, at DaveAtTheClub@yahoo.
com, or Rob Barbara at Fathead@ix.netcom.com.
Racquetball and squash merchandise is available at Dave’s Pro Shop, along
with racquet restringing, by Ray Hom. Located on the upstairs level across from
Studio 1, Dave’s Pro Shop is open during League hours, Mondays, Wednesdays
and Thursdays from 6 to 9 p.m.
tennis tips
TENNIS UPDATES
T
ennis Tips are essential for a tennis
player to improve. The right tennis
tip can make the difference between a
breakthrough and staying at the same level.
The best way to learn how to play tennis is
through tennis tips and tennis instruction
Tennis tips can propel a player to the
next level. It is important to recognize that
even with the most accurate tennis tips
practice time must be put in on and off
the court.
Practice with an objective: work on a
specific technique (more power on your
forehand, sharper volleys, variety on your
serve, etc.) until mastered, then work on
another and to play with someone who
is a better player and more experienced
than you.
Learn from advanced players: One way
is to record professionals play; then watch
them play in slow motion! Concentrate on
the players’ every movement and you will
gain much insight into your own game. Even
professionals use these tennis tips, watching
recordings of each other.
Tennis tips require the right amount
of practice and quality repetition: This
may mean that slight adjustments have
to be made to progress to the next level.
Adjustments can be tennis technique of the
forehand, backhand and serve, or the tennis
footwork, and strategy used on the court.
Let a few tennis tips guide you: For
example, reminder words .When using your
forehand, you may choose to tell yourself,
“palm forward”; when using your backhand,
tell yourself “finish high.” These tennis tips
(reminder words) will enable you to focus
on the correct path for your racket.
The same applies to techniques to
improve your footwork. You can up your
game without even stepping on the court by
improving your agility and speed. Tennis is a
fast game full of quick, sudden movements.
Train your footwork accordingly by
practicing sprint drills.
The tennis tips are merely guides to
what changes in your tennis game need
to be made, but the change itself must
come with the correct mental, emotional
and physical state. It starts with the
determination and the desire to make the
change and fully absorb the tennis tips and
tennis instruction. And the most important
tip of all… Have fun!!!
Round Robin
Don’t miss our next Round Robin mixers from 12:00 to 2:00 p.m. on Sundays,
September 18 and Sunday October 16. The cost is $5.00 per person. Tennis balls,
drinks and snacks will be provided. Please email Tennis Pro Dan Kelton with any
questions you might have or to reserve a spot.
USTA League
Men’s, women’s and combo leagues are starting in September. We’d love to
have you on the team. For more information contact Tennis Pro Dan Kelton at
650-274-9891 or email him at directorof10s@gmail.com.
Advanced Junior Drills and Play
Boys and girls ages 7-12 years of age are invited. Children are taught the proper
techniques to hit the ball with the use of fun drills and games. Players play matches
and are prepared for USTA 10 and under and USTA 12 and under tournaments.
Cost is $20.00.
Junior League Tennis
Boys and girls ages 7-12 years of age are invited. Players will play team matches.
Parents are asked to volunteer. Matches will be played on Sundays at noon. Season
is mid September to mid November. For more information contact Tennis Pro Dan
Kelton at 650-274-9891 or email him at directorof10s@gmail.com.
Private Tennis Lessons
Take time to work on improving the weak areas of your tennis game. Private
tennis lessons will include detailed one on one instruction for those of all levels.
Whether you need tips on improving your serve, backhand, forehand, or keeping
those ground-strokes in the court, a private tennis lesson is the perfect solution.
Members
$70 for a one hour lesson
$399.00 for 6 one hour lessons
$769.00 for 12 one hour lessons
Non-Members
$80 for a one hour lesson
Group Tennis Lessons
Prime Time offers group tennis lessons for people of all levels. The cost for these
lessons are $15.00 for members and $20.00 for non members.
Intermediate Tennis NTRP 2.5 - 3.0 Tuesdays and Thursdays 7:00 - 8:30 p.m.
Advanced Tennis NTRP 3.5 - 4.0 Mondays Wednesdays Sundays 7:00 - 8:30 p.m.
7:00 - 8:30 p.m.
12:00 noon - 1:30 p.m
5
meet the
professionals
P
rime Time Athletic Club would
like to introduce our members
to our Personal Training Staff, who
have years of experience in the field
of fitness. They hold a certification
and/or degree in physical fitness,
and are eager to help you reach
your fitness goals. For further
information on Prime Time
Personal Trainers, please review
our “Personal Trainer Biography
Index” at the front desk. Individual
Personal Training appointments are
available for $70.00 per hour. For
more information, contact Fitness
and Group Exercise Director, Cathy
Firkins, at ext. 613.
IN T ROD U C ING : Maria Harper
We would like to introduce you to our new
Assistant Fitness Director, Maria Harper.
Many of you may know her as one of our
Body Conditioning or Spin Instructors.
Maria has a Bachelor’s Degree in Art
History and Interior Design from Cal State
Long Beach. She is also a Certified Spinning
Instructor, Barre Certified from Barre
Above and a Personal Training Certification
from National Council on Strength and
Fitness (NCSF).
She has been active in sports her
entire life. She has completed several half
marathons and one full marathon which as
she says was, “one of the hardest but most rewarding accomplishments ever”.
She enjoys spending her free time with her five children and blended family
hiking, cooking and playing tennis. She strives to set a great example for her
family with a balanced life of proper nutrition and exercise and having fun. “I
try to inspire by doing. I hope to do the same with my clients.” You can contact
the front desk to schedule your fitness appointment with Maria or to check the
availability of any of the trainers. A bio of each trainer is available for your review
to find the one that’s right for you. If you need assistance in selecting a trainer for
your specific needs or have any questions, please contact Fitness Director Cathy
Firkins at ext. 613.
Q: What is the difference between weight machines and free
weights?
ASK the
professionals
M
embers often have specific
questions regarding training
techniques or guidelines. For the
convenience of our members,
Prime Time Athletic Club’s
Fitness Director will address
questions in each issue of The
Newsline. If you have questions that
you would like featured, please
submit them to the front
desk, care of the Fitness Director.
Members do not have to include
their names with the questions.
6
SE P T / O C T 2 0 1 6
A: Free weights keep the resistance on the muscle constant throughout
the joints range of motion (ROM), while the weight machines use variable
resistance with the resistance changing throughout the ROM. With machines
the movement is guided, and only the major muscles required to perform
the movement are used. With free weights, the added task of balancing the
weights engages other muscle groups that the machines do not use.
Q: What does a good workout look like?
A: A good workout takes movements that recruit as many muscles as
possible.
Try to incorporate a workout using one or two of the following:
Leg Exercises: bodyweight squats, lunges, barbell squats or dead lifts
Push Exercises: Push ups, dips, overhead dumbbell press, bench press
Pull Exercises: Pull ups, bodyweight rows, barbell rows, dumbbell rows
Core: plank, side plank, hanging knee tucks.
A typical strength training routine will have you doing 3-5 sets, with 5-10
reps and waiting 60 seconds before moving on to the next one.
THE HEALTHY
COOK’S CORNER
ACCENT ON NUTRITION
High-Protein Diets Are In
L
Five Ingredient
Protein Pancakes
INGREDIENTS:
1/4 cup raw oats
1/4 cup cottage cheese
1/2 scoop vanilla protein powder
1/2 cup egg whites
1 tsp. cinnamon
*toppings of choice (blueberries,
bananas, agave nectar and peanut
butter are a few favorites)
DIRECTIONS:
1. Whisk together all wet ingredients
(egg whites, cottage cheese)
ow-fat diets are out. High-protein diets are in. That’s because many
nutritional studies show people who cut down on carbs and boost
consumption of chicken, fish, certain cuts of meat, and plant-based proteins
reduce their risk for obesity, diabetes, and heart disease.
Going on a high-protein diet may help you tame your hunger, which
could help you lose weight. High-protein foods take more work to digest,
metabolize, and use, which means you burn more calories processing them.
They also take longer to leave your stomach, so you feel full sooner and for a
longer amount of time. The cumulative effect has obvious benefits for anyone
who is watching their weight. Your body uses the amino acids in protein to
build lean muscle, which not only makes you stronger and more toned but
also fries calories even when you’re not active – unlike lazy fat. Ultimately,
this keeps your metabolism humming along at high speed so you can burn off
the occasional cookie, no problem.
While nuts, whole grains, and veggies technically count, they don’t
contain all nine of the amino acids your body needs in order to build lean
muscle. Those that do – known as complete proteins – are typically found in
animal products. Your best flat-belly bets are skinless white chicken or turkey,
seafood, low-fat dairy, pork tenderloin, and lean beef. All of these foods have
just one to three grams of fat per 50-calorie serving.
It’s a good idea to change up your protein foods so that you don’t get
tired of eating the same thing everyday which can lead to cheats and binge
eating. For instance, you could have salmon or other fish that’s rich in
omega-3s, beans or lentils that give you fiber as well as protein, walnuts on
your salad, or almonds on your oatmeal. Keeping your meals interesting and
diversified is key to success!
Vegetarians need to be a little more creative. Pairing incomplete proteins
– peanut butter on whole-wheat bread, or brown rice and beans, for
example – can pinch-hit for complete ones. Or try complete proteins such as
tofu, hemp seed, buckwheat, and quinoa.
Remember though, calories still count so be sure to make good choices
when picking your protein to not over eat.
2. In a separate bowl mix together dry
ingredients (protein powder, oats,
and cinnamon)
3. Combine dry and wet ingredients
and mix until smooth.
4. Heat a skillet to medium high heat
and spray with nonstick spray of
your choice.
5. Drop ¼ cup portions into the skillet
and cook on each side for three
minutes.
6. Top off with toppings of choice.
7
Exercises of the Edition
Deadlifts, the king of all exercises, will hit every major muscle group
hard and it is the greatest test of strength. There are two types of
deadlifts: bent knee and stiff leg. The deadlift is a great exercise to
help develop the hamstrings and the lower back.
Stiff legged Deadlifts
FREE Reformer Tower Demos
Mondays, September 19 and 26 and
Wednesdays September 21 and 28, from
6:00 to 7:00 a.m. with Sandy Lam
Tuesdays, September 20 and 27 and
Thursdays, September 22 and 29 from
9:15 to 10:15 a.m. with Genevieve Yu.
These demos will be held in studio 5 and
are limited to 8 participants. Sign up at the
front desk.
Pilates Reformer Tower Class
Schedule:
Mondays and Wednesdays, October
3 to November 9 from 6:00 to 7:00 a.m.
with Sandy Lam.
Tuesdays and Thursdays, from 4:00
to 5:00 p.m. with Mary Kalbheen (see front
desk for dates).
Tuesdays and Thursdays, October 4
to November 10 from 9:15 to 10:15 a.m.
with Genevieve Yu.
Private Pilates Reformer Tower
Sessions:
This is a one-on-one instruction using
the Reformer along with various props.
The 60-minute session is arranged with
the instructor and student based upon
availability.
Single Session: Five-Session Package:
Ten- Session Package:
$70.00
$325.00
$625.00
Semi-Private Pilates Reformer
Sessions:
Semi-private sessions with the Reformer
Tower are limited to two or three
participants and arranged with the students
and the instructor.
Single Session: $50.00 per person
Five-Session Package: $225.00 per person
Ten- Session Package:$425.00 per person
For more information regarding our Pilates
Program, please contact Fitness Director
Cathy Firkins at ext. 613.
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SE P T / O C T 2 0 1 6
Grasp a bar using an overhand grip (palms facing
down). You may need some wrist wraps if using a
significant amount of weight.
1. Stand with your torso straight and your legs
spaced about shoulder-width apart. The knees
should be slightly bent. This is your starting position.
2. Keeping the knees stationary, lower the barbell
just over the top of your feet by bending at the
waist while keeping your back straight. Keep
moving forward as if you were going to pick up
something from the floor until you feel a stretch
on the hamstrings. Inhale as you perform this
movement.
3. Begin to bring your torso up by extending your
hips until you are back to the starting position.
Exhale as you perform this movement.
Variations: The exercise can also be performed
with a dumbbell as described above.
Bent Knee Deadlifts
1. Approach the bar so that it is centered over your
feet. Your feet should be about hip-width apart.
Bend at the hip to grip the bar at shoulder-width
allowing your shoulder blades to protract. Typically,
you would use an alternating grip.
2. With your feet and your grip set, take a big
breath and then lower your hips and flex the knees
until your shins contact the bar. Look forward with
your head. Keep your chest up and back arched,
and begin driving through the heels to move the
weight upward.
3. After the bar passes the knees, aggressively pull
the bar back, pulling your shoulder blades together
as you drive your hips forward into the bar.
4. Lower the bar by bending at the hips and guiding
it to the floor
C a u t i o n : This is not an exercise that is
recommended for people with lower back
problems. It also needs to be treated with the
utmost respect paying special attention not to
round the back forward as you move the torso
down. The back should always be straight. Finally, jerking motions or doing
too much weight can injure your back. Never drop the weight.