Gym Boot Camp

No guts, no glory in this total body workout! Our Boot Camp program is a great way to get fit, lose fat and have fun.

You’ll find tires, logs and sandbag training, agility ladders and plenty of other equipment absent from other gyms, all managed by trainers who know just how to get the most out of you. Check “I can’t” at the door when you step into this workout!

Program details:
Member: $10 per class
Non member: $15 per class
Tuesdays/Thursdays at 6am
Fridays at 9am
Saturdays at 7am
(2 workouts per week for max results)





Eat Right, Work Out, Sleep Better

The Three Components of a Healthy Lifestyle
(ARA) - In today's fast-paced world, moving at full speed isn't an option, it's a way of life. Finding the energy to keep up has led many Americans to improve their diets and increase their activity and exercise level. Yet many people are missing the third vital component to a healthy lifestyle -- a good night's sleep.

We should think of a healthy lifestyle as a triangle, with the three points of proper nutrition, exercise and sleep. If we fail to fulfill any one of these points, we are missing the potential for optimum health.

Nutrition

The requirements of eating a balanced diet will vary from individual to individual, but it is vital that all major food groups are included. Many of today's diets may help improve weight loss, but often leave the body begging for vitamins and other essential nutrients. Eating a diet full of fruits, vegetables, breads, and fibers will help to give the body more energy for exercise and taking on the events of a busy day.

Exercise

"Getting in shape" means exercising at least three days a week for 30 minutes or more. Exercise doesn't have to be boring or rigorous; it can be as simple and fun as a morning walk or an evening bike ride. In fact, yard work is considered a great workout and long summer days allow for plenty of time outside. Since exercise will raise the body's temperature and heart rate, be sure to complete exercise at least three hours before bedtime to allow the mind and body to wind down.

Better sleep

Several lifestyle factors must be considered to benefit from a better night's sleep. First, evaluate the sleep environment -- ensure that your room is cool, dim and quiet. Reserve the bedroom for sleep -- avoid bringing work to bed or watching television in the bedroom. Next, allow enough time for sleep -- on average, the National Sleep Foundation (NSF) recommends eight hours for adults. Adults who don’t get enough sleep are at higher risk for heart attack, stroke and obesity than those who are well rested. Last go to bed earlier. To find out what time you should go to bed, try choosing a wake-up time and working back by seven and a half hours. If you need to be up by 5:45 a.m., then you should turn off electronics by 10:15 p.m. and head to bed soon after.



NEW Summer Hours

Monday through Thursday 5:30am to 10:00pm
Friday 5:30am to 8:00pm *
Saturday 7:00am to 4:00pm *
Sunday 7:00am to 4:00pm *
* NEW

A SLIMMER SUMMER

Congratulations to Eric Braun, winner of the Apple Ipad.
Many thanks to our members who participated in our referral program.

Café open

Monday-Friday   6am-9pm
Saturday - Sunday   7am-4pm

SIGNATURE SMOOTIES

Vanilla Nut
Organic Soy or Skim Milk, Vanilla Whey Protein, Pure Vanilla Extract, Natural Nutty Almond Butter. Low cal with less than 10g of natural occurring Sugar.

Dark Chocolate
Organic Chocolate Soy Milk, Chocolate Whey Protein and Antioxidant rich Dark Chocolate. A Chocolate lovers dream! 40g of whey protein. Try adding a Banana or Peanut Butter for a more rounded meal in a cup.

Pure & Raw
Coconut Water, ripe Banana, green Apple, Ginger: 100% Raw and only 150 Calories. Add Protein and make it a well - balanced Snack.

Clean & Green
Real Apple/Carrot juice, Natural Whey protein, ripe Banana, Veggie Meal: The ultimate low-calorie nutrition drink. Tastes great with Omega 3 rich Organic Flaxseed Oil.

Spicy Mango
Coconut Water, crushed Mango, Ginger, Banana: Anti-Inflammatory and only 210 calories: Add our Natural Protein to make it a great post-workout Recovery drink!

Acai Surge
Antioxidant rich Acai, Blueberries, Pomegranate and Blackberries blended with Vanilla Whey Protein: The perfect Recovery Shake for killer Cardio workouts.

Banana Nut Blast
One Big Banana blended with Natural nutty Peanut Butter, Skim or Soy Milk and 40g of Whey Protein: Awesome as a complete meal or after a tough workout!

Rise & Shine
Crushed Mango, the zest of Orange and Wheat Grass: Nutrient rich start to your day: Add whey Protein for a Creamsicle flavor!

Truly Latte
Organic Soy or Skim Milk and 20g of Whey Protein: For that real café experience done Naturally.

Lemon Berry
Strawberries, Blueberries and the zest of Lemon blended with Whey protein: Antioxidant rich and only 338 calories.

Peanut Butter Cup
Ghirardelli Chocolate, Natural nutty Peanut Butter, Skim or Soy Milk and 40 g of Chocolate Whey Protein: Simply Delicious

Healthy Lifestyle Tip: Treat Yourself

A good workout calls for ice-cold relief. No matter the season or your age, a healthy and sweet ice pop can be satisfying and nutritious. Here are some healthy alternatives to the often fat and sugar-loaded classic ice cream cooler:
Frozen treats can be a happy solution to the problem of refueling and rehydrating. For refreshing alternatives to the classic fat and sugar-loaded ice cream cooler, create your own treat customized to your taste and fill it with carbs, protein, antioxidants and vitamins.

BANANA POPS
Dip a peeled banana in fruit-flavored yogurt; roll it in chopped almonds on wax paper. Insert a Popsicle stick in an end. Wrap in wax paper. Freeze for three hours. The potassium in the banana will help with fluid recovery post exercise. The almonds rich in vitamin E, work as an antioxidant, lessening muscle soreness.

FRO-YO POPS
In a blender, whirl together one cup plain or flavored yogurt, one cup mixed fruit (try berries) and one tablespoon honey. Pour into molds. Freeze for three hours. You'll get from the yogurt calcium, protein, potassium and probiotics (check the label), which can boost immune health. The fruit is loaded with antioxidants that aid in muscle recovery.

FRUIT POPS
Blend together one cup of 100 percent juice (try a mix, such as pineapple, orange, and cranberry) with one cup of fruit chunks or slices, such as peaches, mango, and strawberries. Pour into pop molds and freeze for three hours. You'll get re-energizing carbohydrates, potassium, and an array of antioxidants, including anthocyanins, which are found in red and purple fruits and help protect muscle cells.
Source: Dr. Liz Applegate, faculty member in the nutrition department and the director of sports nutrition at the University of California at Davis

New Programs
 
GYM Kids
Classes offered 1 to 3 times per week. Price per class: $10 first child, $8 2nd, $6 3rd
See your membership advisor for details

This one hour group training will include coordination and skills training, aerobic and anaerobic intervals, balance and agility drills. There will be fun and games for all fitness levels ages 7-11 years old.

See your membership advisor for details

Kettlebell Training
open enrollment
Wednesdays at 9am
Other times available by request

Reformer Classes
open enrollment
See your membership advisor for details

Trainer Corner

Tip of the Month: Try Tabata
Tabata training was discovered by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Dr. Tabata discovered that this kind of interval training burns substantially more fat than aerobic training. On top of this four minutes of Tabata workout builds as much muscular endurance as forty five minutes of normal cardio training. In fact, in the study the subjects increased their anaerobic capacity by over a quarter as well as a substantial increase in their aerobic fitness.

This makes it a very versatile program. You can use Tabata for weight loss as well as improving performance in most aerobic and anaerobic activities.

The Tabata Workout
The full Tabata program is four minutes long. It will probably feel like the longest four minutes of your life. If you are going to try it I would recommend going light with the weights until you find your range, there is a good chance you will underestimate this workout and be begging people around you to help you off the floor.
Tabata intervals follow this structure:

• Push hard for 20 seconds
• Rest for 10 seconds.
• Repeat this eight times.

Choosing Exercises
You can do Tabata exercise with sprints, but it is far more adaptable than other forms of interval training. You can use exercises such as: squats, pushups, pull-ups and sit. Be sure to use your large muscle groups otherwise you will get very little of the benefit.

Recipe of the Month
Yummy Honey Chicken Kabobs

Ingredients

• 1 tablespoon and 1 teaspoon vegetable oil
• 1 tablespoon and 2-1/4 teaspoons honey
• 1 tablespoon and 2-1/4 teaspoons soy sauce
• 1/8 teaspoon ground black pepper
• 3 skinless, boneless chicken breast halves - cut into 1 inch cubes
• 1 clove garlic
• 2 small onions, cut into 2 inch pieces
• 1 red bell pepper, cut into 2 inch pieces
• skewers
  

Directions

1. In a large bowl, whisk together oil, honey, soy sauce, and pepper. Before adding chicken, reserve a small amount of marinade to brush onto kabobs while cooking. Place the chicken, garlic, onions and peppers in the bowl, and marinate in the refrigerator at least 2 hours (the longer the better).
2. Preheat the grill for high heat.
3. Drain marinade from the chicken and vegetables, and discard marinade. Thread chicken and vegetables alternately onto the skewers.
4. Lightly oil the grill grate. Place the skewers on the grill. Cook for 12 to 15 minutes, until chicken juices run clear. Turn and brush with reserved marinade frequently
   

Nutritional Information
Servings Per Recipe: 4
Amount Per Serving
Calories: 178
Total Fat: 6.6g
Cholesterol 45mg
Sodium 442mg
Carbohydrates 12.4g
Dietary fiber 1g
Protein 17.4g