Quick Links 

Center Hours 

Monday-Friday  

6:00 a.m. - 10:00 p.m.

Saturday-Sunday

7:00 a.m. - 9:00 p.m.

Director 

Bob Kane

  Membership Office

Tia Trevallion

 Membership Coordinator

 Monday, Wednesday, Friday

9:00 a.m. - 4:30 p.m.

Tuesday & Thursday

9:00 a.m. - 6:45 p.m.

Business Office

Heidi Bristow

Business Manager

Monday - Friday

8:00 a.m. - 4:00 p.m.

804-693-8888 

KEEPING YOUR NEW YEAR'S 

FITNESS RESOLUTIONS

If your New Years resolution is to lose weight or get in better shape then you are not alone. Weight loss continues to top the list of resolutions every year. Its a good thing because the link between weight gain and medical problems is well established. Whether your fitness goals involve losing weight, getting stronger or just becoming more active, following these tips will help you to succeed in your fitness goals.

• Listen to you doctor. If you are just starting an exercise program it is always a good idea to check with your doctor to make sure there are not any activities you should avoid.
• Be realistic. Set up small goals for yourself. Rather than say, "I'm going to loose 40 pounds", set a smaller goal to lose perhaps six pounds in a month.
• Take it slow. A common mistake made when starting an exercise program is to try and do too much too soon which usually leads to failure and possible injury. You may feel like you can do much more during your workout but refrain from trying because chances are you will feel it later and that feeling won't be a good one. If you have not been exercising it is a good idea to start with short workouts (even as little as 30 minutes) and build on to them as you improve.
• Warm-up before you stretch. Be sure to warm your body up before you begin stretching. Stretching cold muscles can be harmful.
• Take a break. Take a day off between workouts to give your body a chance to recover. Muscles need 24 hours recovery time. 
• Ask questions. If you don't know how to use a piece of equipment, ask a staff member. Don't take a chance and injure yourself.
• Listen to what your body tells you. Feeling some soreness or minor pain after exercising can be normal but feeling pain during your workout is not. If what you are doing is hurting you, stop.
• Try new things. Make sure to not let yourself get in a rut by doing the same exercise routine everyday. If you don't add variety to your workouts, you will start to get bored and begin to dread it. Not only that, but your body will learn to adapt to the same exercise routine and you will plateau. If you normally use the treadmill for your cardio workout, try the bike instead or take a group class. If you have been using the strength training circuits try taking a kettlebell class. Think outside of the box!
• Keep a diary.  Keep a diary or a journal of your workouts and how you have been feeling. Keep a record of any accomplishments you have made. Review your diary each week and you will soon be able to see how far you have come.
• Don't make excuses.  One of the main excuses given for not sticking with an exercise program is, "I don't have time." Set a
  time and write it down where you normally keep track of your appointments. Schedule your other activities around your workout time. It is just as important as any other appointment you make.
• Avoid the "wake-up call". When you feel like slacking off, remind yourself that self motivation is far better than a health crisis wake-up call. Far too many of us wait until a doctor tells us we need to start exercising to try and remedy declining health.
• Get back on track.  Sometimes unavoidable things can happen to derail us and keep us from our normal routines. Do not let this be an excuse for quitting. Any progress you made will be regained much quicker than someone who never tried at all. Life is full of unexpected surprises, don't let them stand in your way.
• Reward yourself.  Plan and treat yourself to small rewards
  along the way. If you worked out like you should all week, treat yourself to your favorite desert or something you take pleasure in at the end of the week. If you hit a milestone then make it a bigger reward.

KI-AKIDO

KI-AKIDO:  Harmony with KI; this defensive martial arts class teaches awareness, focus and balance for use in all aspects of your everyday life.

$35.00 Per Month

Tuesday & Thursdays

6:00 p.m. - 9:00 p.m.

 The Importance of Blood Pressure Checks

One in three adults suffer from high blood pressure and 30 percent of those who have it don't even know it. High blood pressure doesn't always have symptoms so you can have it and still feel fine.

If your blood pressure is too high, it's a risk factor for serious medical problems, such as:

• Heart attack
• Heart failure
• Stroke
• Kidney disease 

If you would like to find out what your blood pressure is, we will be offering free blood pressure checks on the following days:

Tuesday, January 10, 2012 

2:00pm to 4:00pm

Monday, January 16, 2012

4:00pm to 6:00pm

Wednesday, January 25, 2012 

9:00am to 11:00am