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| 5 Weeks Left | |
The weeks are flying by! I know by now everyone must be in the swing of things. Has you embraced fitness as part of your daily life style.
What are you going to do when Get it Back is over?
We have some offers for you to think about.
Membership
12 month Bronze Lifestyle
$39.95 per month
no start up fee
12 month Silver Lifestyle
$60.00 per month
no start up fee
Bootcamps
Monday, Wednesday, Friday
6:00 - 7:00 am
Tuesday & Thursday
4:00 - 5:00 PM or 5:00 - 6:00
Monday & Wednesday
5:30 - 6:30 PM
Commit for 1 month and each class prepaid is $10.00
CrossFit
22 class times each week to choose from.
Commit for one month
$10.00 per class
You pick how many times per week.
One on One or Group Personal Training - if your group want to continue - we can work out something for you.
All these specials are valid until April 1st. Sign up before the 1st ! Make the commitment before your program ends so you keep the momentum going.
Any other ideas feel free to share with me.
Have another wonderful week!
 Darcia Fenton
General Manager
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| Greetings! | |
It's March... that is just how fast time can pass by. How many of you think about life before Get it Back Give it Back and just see time passing by?
It is easy to put off until tomorrow, what you can do today isn't it? But how much better do you feel when you you're living life in the present and making the most out of every day!?
Nobody said it would be easy. In fact, I remember Darcia saying just how hard the journey would be. She laid all the cards on the table at the intro night and said we wanted people in this program who are in it for the long haul! Those who are willing to push through the hard times and stick with it to the end! Do you remember that speech? Do you remember the commitment you took when you got in line to get measured that night?
Well - you're living the dream! There are a lot of people who would have loved this opportunity and YOU got it! So stay strong teams. Keep supporting and encouraging each other. And keep working through the hard times! Those tough days aren't going to go away. We all have them and it is part of the 'lifestyle'.
Embrace week 8 and make it your best week ever!!
Rene Unser
Director of Fitness
Global Fitness Centre |
| Weekly Challenges | |
Just a reminder that your calendars run from Monday to Sunday!
THIS WEEK'S CHALLENGES
1 Power Class (modified from just TRX)
1 Step Class or Core Class
Step Classes: total step or cardio strength
Don't forget to mention to the instructors that you're part of the Get it Back Give it Back program. They will be able to provide appropriate modifications and support you during class.
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| Mark Your Calendar! | |
NEXT WEEK
Wednesday, March 9th
Group Class all Teams
With Del Snook
Bake off - Bring your healthy baking for others to share.
Wednesday March 23rd
Group Class with Stephanie 7:00 PM
Saturday April 2nd
P.A.C.E. Sports Fitness Charity Hike
Food Bank Donations and Outdoor Exercise! |
| Article of the Week | |
Adventure Travel Fitness Tips
The quick guide below lists 3 useful tips that will help you get fit for any active holiday
Tip 1: Align Your Spine Hips & Shoulders
Your shoulders, hips, knees, and back are the areas that are most prone to injury when they are weak and out of alignment. Being out of alignment is like being the Leaning Tower of Pisa. Imagine what would happen if they piled more bricks on top of that tower. The structure would probably topple over and break to pieces. Same goes for your body. Putting extra strain on a miss-aligned body with demanding physical pursuits can lead to painful injuries that will stay with you forever.
Tip 2: Strengthen the Muscle Near All Load Bearing Joints
To avoid major damage to your joints that can ruin your adventure tours try to incorporate these 4 types of movements into your workouts.
Foot & Ankle Flexibility: heel walks, foot circles, foot point and flexes, and calf stretches. Knee Strength & Stability: lateral band walks, seated ball or block squeezes, wall sits.
Hip Strength & Mobility: single leg squats, hip extensions, transverse reaches, and step downs. Shoulder Strength & Mobility: shoulder blade retractions (squeezes), internal and external shoulder rotations, reverse arm circles.
Tip 3: Build Super Endurance with Cardio Intervals & Full body Abdominal Exercises Believe it or not walking 8-12 miles a day is much easier when you train your body with short interval cardio workouts and full body abdominal exercises. Interval cardio has been found to burn 9 times more fat but it also increases endurance quickly and produces the type of energy reserves your body needs for rowing, trekking, or biking, long distances over uneven high elevation terrain. Full body abdominal exercises on the other hand strengthen your abs in a very functional way. They prepare provide full range of movement and also multi-directional movement that is very important for all types of adventure travel activities.
Source: freeworkoutsguide.com
Author: Monica Neave, ISSA CFT
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Recipe | |
Low Fat Banana Bread
(Makes 12 servings)
1. Preheat oven to 350°F
2. Mix together in a large bowl:3 large mashed bananas
½ cup applesauce
¾ cup brown sugar
1 egg
3.In a medium bowl, combine:
1 ½ cup whole wheat flour
½ tsp baking soda
½ tsp baking powder
½ tsp ground cinnamon
½ cup pecans or walnuts (optional)
4. Add dry ingredients to banana mixture, stir just until combined. Add batter to lightly greased 8x4 loaf pan.
5. Bake for 1 hour, insert a toothpick, should come out clean.
Serving analysis without nuts: Calories 127, Total fat 0.2g, Sodium 100mg, Carbohydrates 28.5 g, Fibre 2g, Protein 2.4g
With nuts: Calories 150, Total fat 2.2g, Sodium 100mg, Carbohydrates 29g , Fibre 2.4g , Protein 2.9g
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Exercise of the Week |
Reverse weighted abdominal curl
Submitted by: Debbie Roebuck
Targets abdominals, inner thighs (adductors)
- Lie face up on floor with a 2- to 6-pound medicine ball between bent knees, feet flat on floor. Extend arms behind head to grip a sturdy support such as a weight bench. Contract your abs, lifting feet off floor.
- Squeeze ball as you bend knees in toward chest and lift hips a few inches off floor. Slowly lower hips and repeat.
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