News From Shelburne Health & Fitness

Back in April, we promised to put together some exciting summer programming. We asked for your feedback and you'll find that many of the most popular offerings will be coming to you soon. From Boxing for Fitness to Bootcamps and Yoga workshops (just to name a few), we are really proud and excited about the offerings coming up.

Make sure to check our class schedule in the next few days to see the summer schedule. You will notice an exciting new change featured in the June group fitness schedule that hits the stands May 22. The SH&F management has decided to run schedules in three month blocks so our members can expect to see a summer, fall, winter, and spring schedule each year. With each new schedule there will be some new programs and classes that create new fun energy for members to enjoy. Also, the goal is to stick with the programs and classes in three month blocks unless participation is extremely low - or a class becomes available that we just can't wait to bring to you.

We're still working on adding a few more classes and other offerings, for example, Tai Chi, hiking, and meditation, so check back often!

Rayne & Ute

SHF Members Making a Difference

Relay for Life: In honor of her father, who passed away earlier this year from leukemia following a brave battle against lung cancer, Ute has registered an SH&F team for the 2009 Relay for Life. Please join her in this overnight event on June 19/20 from 6 pm to 6 am at the Champlain Valley Expo. Click here for more information, to register or to make a donation.

Race for the Cure: Member Sheila Bothwell has registered a Shelburne Health and Fitness team to participate in this worthwhile event happening Sunday, July 26 in Manchester, VT. Many of us will be running our first 5K so this is definitely NOT a competitive team! We're planning to do our best and have some fun! We'd love for you to join our team and either run or walk a 5K to raise money for the Susan B. Komen Foundation. Click here to register or to sponsor one or more of our team members.

DragonBoat: Tom Clark has been busy putting together a Shelburne Health & Fitness Dragonboat team to participate in this summer's race on Sunday, August 2. We still have 4 spots left on the team! The registration fee is $70 which is payable to SH&F (we paid it for the team up-front). If you're interested in participating, please let someone at the front desk know. We'll get your information to Tom asap!

National Strength & Conditioning Association Certified Personal Trainer Course

Are you interested in becoming a personal trainer? Join us for our 8-week education course to prepare you for the NSCA CPT certificate. Taught by Dr. Declan Connolly, this course meets Monday nights, June 15th - July 27th right here at Shelburne Health & Fitness (6.30-8.30pm). The course fee includes reading materials, practice exams, and all lecture sessions; however, it does not cover the NSCA exam fee). This class will comprise both lectures and practical sessions to provide you with the best experiences and preparation for this nationally, and internationally, recognized certification.

NSCA CPT Course
June 15 - July 27

6:30 - 8:30 pm

$490

Shelburne Health & Fitness is looking to add more personal trainers to our personal training staff, and we will be looking to this group for possible hires. For more information about the course or the personal training program at Shelburne Health & Fitness, please contact Rayne Herzog at 802-985-3141.

Spinning 101 Offered with Michael Purdue

At 10 am, on the third Saturday of every month, we will be offering a Spinning 101 class with Michael Purdue for anyone who would like to either try Spinning for the first time, or for anyone who has already been Spinning who would like to learn more about Spinning form, proper bike setup, efficient pedal strokes, improving cardio vascular fitness, heart rate training goals, and more. Sign up at the front desk. This promises to be a very worthwhile class.

Women's Boxing for Fitness Beginning Soon

Are you looking for a fun and exhilarating way to improve bone density, circulation, balance, coordination, and self confidence while experiencing incredibly stress relief? Look no further. This 1-hour class is designed for women of all ages (13 and up) regardless of physical ability. No boxing experience is necessary and safety is kept foremost in mind. There is no boxing ring, but contact punching and kicking with the instructor are encouraged with pads and bags. If you have any questions, please do not hesitate to call Dana Apgar at 338-0192. Sign up at the front desk or by calling 985-3141. Members and non-members are encouraged to participate.

Women's Boxing for Fitness with Dana Apgar

10 am Sundays, June 7 - August 30

$175/members, $225 non-members

Additional requirements: You'll need to bring a pair of boxing gloves (12 oz) and a mouth guard that has been fitted to your mouth to each class. These items can be purchased at Dicks Sporting Goods.

Learn to Massage Your Baby

Shelburne Health & Fitness is pleased to introduce Michelle Watters, a certified Educator of Infant Massage. Michelle will be offering a class on massaging your baby beginning June 16 at Shelburne Health & Fitness. Massage will relax your baby, stimulate brain development, normalize muscle tone and improve blood circulation. Most importantly it will promote bonding and attachment between parent and child.

In this class you will not only learn how to massage your baby, you will learn to recognize and respond to your baby's cues, and techniques to relieve colic, constipation, and gas. You will meet other parents in a relaxed setting where babies are free to be themselves. Crying, crawling, nursing, and sleeping are encouraged!

Tuesdays, 11:00 am - Noon, June 16 - July 14
or
Wednesdays, 11:00 am - Noon, June 17 - July 15
Ages: Newborn to 1 year. Limit of 10 per class.

Infant Massage book and baby massage oil included.
Members $155 Non-Members $175

Please bring: two pillows, a towel or baby blanket, extra diapers, and a rattle or lovey for baby. Sign up at the front desk or by calling 985-3141.

RaceVermont.com Race Series

We would like to extend a sincere thank you to all who volunteered for the Charlotte Covered Bridges Half Marathon held May 9, 2009. The rain held off for a successful race.

Our next race:

Sprint Triathlon

Saturday, June 20, 8 am

(500 yard swim, 15.4 mile bike, 5 K run)

$40 individuals / $60 teams of two or three

(save $5 by registering early. Go to active.com

or call 985-3141 to register by credit card)

RaceVermont.com and Shelburne Health & Fitness are proud to put on a race series for experienced racers as well as those new to the sport. Do you like to swim, bike, and/or run? Registering for and participating in a race like this is great motivation to take your fitness to the next level. Either challenge yourself with the whole race, or find a friend or two and register as a team. Although this is competitive for more experienced racers, many people participate in our races to compete against themselves - how will they do in their first race? Can they finish? Can they improve on their time last race/ last year? Our race staff is incredibly supportive and would love to cheer you on to your first victory!

Need help preparing? Take advantage of our $99 introductory personal training package and have one of our personal trainers help prepare you for this or any of our other exciting events! Our complete race calendar is available at the front desk, or on our website at www.racevermont.com. Registration is available at both locations as well.

Race Volunteers are needed. If you're not planning to compete in one of our races, please considering volunteering at the event(s). We are in need of volunteers to work at the water stations (filling up and handing cups of water to racers as they go by and then picking up the empty cups afterward), help direct our racers as a road marshall, help with timing, or any number of tasks. If you are interested, please see Rayne. Volunteers receive a free race t-shirt and registration to a future race of equal or lesser value.

Boot Camps Offered at SH&F

Ready to trim for summer? Join Declan Connolly for a morning boot camp or Patricia Kent for a noon boot camp that is guaranteed to help you move easier, look better, and feel better, while gaining strength and toning. Our sessions are 1 hour long and are a split between cardio movements, lifting and core work. You'll get more work packed into 60 minutes than you ever imagined. After this you can go off to an easy day at the office. Choose from any of the sessions below. Registration is limited to 15 participants.

Mondays & Wednesdays with Declan Connolly
7:00 am - 8:00 am (Co-ed)
or
8:00 am - 9:00 am (Women Only)

3-week sessions
Session 1: June 15 - July 1

Session 2: July 6 - July 22

Session 3: August 3 - August 19

$95 each or $240 for all three (save $45!)

Mondays, Tuesdays, Wednesdays, and Thurdays with Patricia Kent
Noon - 1:00 pm (Women Only)
June 1 - 25, 2009

Members $169 / Non-Members $269
Sign up at the front desk.

Summer Yoga Workshops with Kathy Blume

Beginning Series - Everything You Always Wanted to Know About Yoga But Were Afraid to Ask!

This light-hearted 6-week Beginning Series is a great introduction for people who have little or no experience with yoga. Students will learn a little about the history of yoga, as well as many of the basic postures. They'll also gain a working knowledge of proper alignment, and study useful breathing techniques that are helpful to create calm and focus both on and off the mat.

Intermediate Series - More of What You Always Wanted to Know About Yoga But Forgot Once You Ended Up In a Headstand!

This fun and challenging 6-week Intermediate Series is a terrific opportunity for people who want to take their practice to the next level. Students will learn familiar postures in greater detail, as well as more advanced arm balances, inversions, binds, and backbends. We'll also cover breathwork, meditation, and other yogic lifestyle practices.

Beginning Yoga
Sundays at 9:00 am

June 7 - July 12

Intermediate Yoga

Sundays at 11:15 am

June 7 - July 12

Workshop Cost: $45

Sign up at the front desk or by calling 985-3141.

Increase the Benefits with Frequent Massage Visits

Here's the beauty of bodywork: its benefits are compounded when massage is utilized as a frequent therapy. The more you get, the more it does. Taking part in this form of regularly-scheduled self-care can play a huge part in how healthy you'll be and how youthful you'll remain with each passing year. Budgeting time and money for bodywork at consistent intervals is truly an investment in your health. And remember: just because massage feels like a pampering treat doesn't mean it is any less therapeutic. Consider massage appointments a necessary piece of your health and wellness plan, and work with your practitioner to establish a treatment schedule that best meets your needs.

Enjoy $10 off your first massage with Beda!

A one-hour massage is only $60, an hour-and-a-half is $90. Save $10 on your first massage. To book an appointment with Beda Beeli of Swiss Serenity Massage at Shelburne Health & Fitness, please call (802) 922-6123.

Improve Your Fitness Through Interval Training

You may have heard the term interval training mentioned around the gym. So what specifically is interval training? Simply put, interval training is changing your intensity at regular or irregular intervals during your routine. For our purposes we will stick to cardiovascular exercise.

Interval training is the opposite of steady state training. Steady state training is when someone hops on a machine and keeps the same pace during the whole workout. Most interval training consists of regular changing intervals such as a walk/run program. To build up your wind and condition your body, you need to build up to running slowly so you may start with jogging 1 minute and then walking 3 minutes. Each time you repeat this sequence you have completed one interval. Another type of interval training is known as Fartlek training which basically translates to "speed play". The concept of Fartlek training is having no set pattern for intervals. You can change interval time and intensity based on how you feel at that moment. Some people will jog until they feel like walking and then walk until they feel like jogging, for example. Many scientists feel that this method for conditioning the body is superior to regular, preset intervals.

If interval training is done with enough intensity, during the high point it is considered both aerobic (with oxygen) and anaerobic (without oxygen). During the high intensity interval, lactic acid builds and the exerciser enters oxygen debt. During the recovery phase the heart and lungs work together to "pay back" this oxygen debt and break down the lactic acid. It is in this phase that the aerobic system is in control, using oxygen to convert stored carbohydrates into energy. Each time you work in that difficult anaerobic state you will increase your anaerobic threshold or what we think of as our fitness level. The body begins to build new capillaries, and is better able to take in and deliver oxygen to the working muscles.
For calorie burn, it is now known that short intense exercise burns more calories than long, slow exercise. The down side is that you're more apt to become injured if you do too much, too soon. One of the reasons athletes use interval training is to avoid the adaption factor. Have you noticed people coming to the gym, hopping on a piece of cardio and doing the same workout day after day? Their fitness level never improves because their body has already adapted to this level/intensity. If you want to make gains you have to be willing to mix it up and consider moving out of your comfort zone.
If you aren't sure how to create your interval workout or worry that you may do too much too soon, sit down with a trainer to determine your best option. It is important to have a plan designed specifically for you. The right interval training program will help you increase fitness, lose weight and feel stronger.

~ Patricia Kent

ACE Personal Trainer

Lifestyle and Weight Management Consultant

NESTA Lifestyle Fitness Coach

Artist's Work For Sale

For the past few months, we have had the pleasure of having Maureen Mindell's Shoji Screens decorating the front area of the club. We've had many inquiries about Maureen's work. If you are interested in having Maureen custom design one or more of these screens for you, she can be reached at (802) 985-3788 or MaureenMindell@yahoo.com. These screens will not be at the club much longer, so if you are interested in purchasing one or more, please let the front desk staff know as soon as possible.

Long Trail Physical Therapy to Host 5th Annual Golf Tournament

What could be better than to be out on the golf course doing what you love, and supporting a worthy cause at the same time? The 5th Annual Long Trail Physical Therapy Golf Tournament for the benefit of Milton High School Athletics will take place at 9:00 am on Monday, June 29 at the Stowe Country Club.

Entry fees are either $85 per individual, or $320 per team. Spaces are limited, so register soon by calling 802-893-1413.

Long Trail Physical Therapy is also still looking for sponsors for this tournament. Get your business involved through a variety of sponsorship options ($100 - $500). Sponsor at the Ace level ($500) and you will receive registration for a 4-some, golf cart signage, green and tee signage and company name/logo on tournament t-shirt. Call Long Trial Physical Therapy at 802-893-1413 with any questions.

Reminder: Long Trail Physical Therapy offers free injury screenings at Shelburne Health & Fitness. Please call 985-3462 to set up an appointment on Saturdays with Joseph Rutherford or Mondays/Wednesdays with Keith Karpinski.

Pool Passes Available to SH&F Members

We've heard it many times. "I wish I could be a member of Shelburne Health & Fitness, but I need a pool." Well, now you can have your cake and eat it too! Shelburne Health & Fitness has teamed up with the YMCA in order to make pool passes available to our members.

YMCA Pool Passes for SH&F Members

$50 for 10 visits

See Rayne for details.

Euro Contest Coming Soon!

Please help yourself to an SH&F Euro Sticker at the front desk. They're free and you'll be helping to promote our wonderful club. Stay tuned for a Euro spotting contest to be starting soon!

$50 Referral Extended Through Summer

Want an easy way to make $50? Recommend SH&F to a friend, co-worker, client or family member. If that prospective member joins the club full-time by the end of August, we will thank YOU with a $50 bill! This promotion will run through the end of August, at which time, a new referral program will begin! Stay tuned!

$50 could be YOURS!

Fleet Feet Now Stocking Our Retail Area

Professional Shoe Fittings by Fleet Feet Sports

Thank you to all who have helped clear out our retail section. We are pleased to announce that Fleet Feet of Essex Junction will now be stocking our retail area. You'll notice frequent turn-around on the items being stocked so don't delay if you see something you like!

	Summer Memberships $150 for 3 months $175 for 4 months Seniors and High School students save even more! Offer ends June 30, 2009. Offer available to new members only.

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