December 2015

From the Fitness Director

Are you a Self-Sabouteur?
by Jackie Ellis  
 
You have goals. You work hard for your goals. You sweat like a pig in the gym and try all the workouts in your fitness magazine. You eat well every day. But you still feel like you don't quite have that "edge" you're looking for. Or you still have the jiggle where you wish there were none. You think you're doing all the right things, but aren't quite getting the results you desire. Something's gotta give, right?
 
Is it possible that you're getting in your own way? The effort that you put into physical activity and eating salad each day doesn't cancel out happy hour drinks, late night potato chips, afternoon sugar binges and other self-sabotaging behavior. But wait! If your goals are so important to you (and they should be!) why would you risk sabotaging your results with any of these silly behaviors?
 
(Disclaimer: I am not a clinical psychologist here, folks. But in my 15 years of personal training, I've studied people and their behaviors. These are the things I've noticed self-saboteurs have in common.)
 
Common Reasons for Self-Sabotaging Behavior:
 
  • Your programmed brain. Your brain is like a computer cpu. It processes and stores the information that you put in it. If you constantly feed it negative self-talk, ideas that something is too hard or surround it with non-goal oriented people or tasks, it will remember and store those ideas (data) for recall.
  • Low self-esteem. This one is closely related to your programmed brain. Sometimes we tell ourselves "truths" that we don't even realize we believe. Women tend to be the worst about this, constantly repeating to themselves ideas about being fat, pudgy, less attractive, old, etc. YOU are deserving of success and happiness!
  • Desire for drama, excitement or complication. Let's get real here. We all know at least one person who seems to have drama surrounding them wherever they go. Think it's a coincidence? A curse? I think not. Drama, excitement and complication distract you from your goals. Do yourself a favor. Eliminate the distractions and focus like a laser!
  • Addiction and bad habits. Both of these are hard to break. But new habits can be established. It takes time. And again, focus.
  • Perfectionism. If you slip up on your diet and eat a slice of cake, you might as well just finish off the whole darn thing, right? Nooooo! This might be the most common self-sabotaging behavior I see as a personal trainer. If you can't get your diet 100% right, you might as well just toss it all out the window. But if you got a flat tire on the freeway, would you slash your other three? Same idea here.

If you can relate to any of the above behaviors, you'll be relieved to know that your success rate can be greatly improved with the help of a coach! Someone on your team. In your corner. Keeping you on track. Guiding you down the path. Eliminating negative talk and self-sabotaging behavior. 

Benefits of a Coach:
 
Look and feel the way you desire
Get a handle on emotional eating
Start attracting the things you want into your life
Focus + action = results
Accountability - the power of your word
Create more balance in your life
Breakthrough plateaus and challenges
Get the EDGE in your fitness, tennis and LIFE
 
We are on your team!
 
Invest in your life. Your happiness. Commit to yourself today.

Inspiring wellness through fitness.
Jackie 
 

Last Day for 2015 Personal Training Rates!

Who exactly seeks out a coach?
Winners. 

Make 2016 your best year ever with the help of your own personal coach!
2015 prices apply when you buy before 1/1/16


Remember, Members get 15% off
HERE IS OUR 2015 PRICING! 
 
Personal Training 30 Minute 60 Minute 
Single Session $40 $70 
6 Pack $222 $390 
12 Pack $432 $756 
18 Pack $630 $1098 
SMART TRAINING (billed every 4 weeks)   
1X/week $128 $240 
2X/week $256 $480 
If you are already in our Smart Training program, you are grandfathered in to our 2015 prices as long as you keep training!  New Pricing for Tennis Lessons and Personal Training takes affect on 1/1/16. 
 
Looking for even more value? Ask about our
VIP Training Program! $199/month includes our premium membership: 3 small group training sessions per week and unlimited access to GET Fit classes and our fitness area.
 
 
Fitness & Training

Mix Up Your Weight Training
By Elizabeth Sheinkopf
 
Are you bored with your weight training program? Have you been doing the same circuit for months and fail to see any strength gains or improvement in muscle tone? Your muscles might need a break from the routine. Just as a vacation can refresh and energize us, changing your exercise regimen can refresh and energize your muscles. Here are a couple of techniques you can try to shake things up. (Note of caution: Please consult your physician before trying new exercises if you have orthopedic or other health concerns. Get help from a personal trainer to make sure your technique is good and the exercises are right for you.)
 
SUPER SETS
 
In this technique, two exercises are performed in sequence with little or no rest in between and repeated two to three times. A good approach to this for relative beginners is the "antagonist" super set, in which two opposing muscle groups are paired together (chest is paired with back, biceps with triceps, etc.). This technique saves time and challenges general muscle endurance.
 
Another method of super setting is the "giant set," in which three exercises are performed together and repeated. For a big metabolic boost, one of these exercises could be 30 seconds of cardio.
 
DROP SETS
 
In a drop set, you perform an exercise at a certain weight to exhaustion, then immediately lower the weight and do it again. This can be done two or three times.
 
SPEED VARIATIONS
 
We get into rhythms when exercising, and it's beneficial to change these periodically. Doing a squat with no added weight very quickly (high reps) is very different than squatting slowly holding a heavy bar. Notice the rhythm you've fallen into and try to vary it.
 
Here is a sample program using giant sets. The first two exercises are opposing muscle groups (in most cases) and the third is 30 seconds of a cardio exercise. Don't forget to check with a personal trainer to see if this is right for you before trying it!
 
Repeat each of these sets three times, performing each strength exercise for 8-12 repetitions:
Set 1: Push ups
         Lat pull downs
         Jumping jacks
Set 2: Weighted squats
        Calf raises
        Mountain climbers
 Set 3: Leg extensions (quadriceps)
          Leg curls (hamstrings)
          Jump rope
Set 4: Tricep extensions
          Bicep curls
          Jog in place
Set 5: Sit ups
          Low back extensions
          Shuffle side to side
Cool down and stretch!
 

Upcoming Events & Classes
 
Fresh Start 40 Day Fitness Challenge
January 18-February 26

Get in the best shape of your life with our new combined fitness and nutrition program PLUS COACHING!
What makes this program unique?  You'll meet weekly with your team and your coach for accountability and motivation! This challenge includes a nutrition program, portion containers, meal plans, recipes, pre-made and live workouts, access to all of our training equipment, and a 60 minute consultation. We will take before and after body measurements to measure your results and we'll celebrate your success with a wrap-up party!  Bonus: Team t-shirts and weekly prize drawings! Limited to 30 people (10 per coach)

Sign up for a FREE Information Session!

Guest Price: $287
"Basic" Member: $227
Get Fit or VIP Members: $187


Winter 2 Fitness Training Camps
Just click the links below to sign up!

 Cycle Moles - 11 Week Camp starts January 18th
Indoor cycle training with a progressive training plan to make you fit for spring.  Learn the secrets of comfort and cycling technique to enhance your ride indoors or outside.  Spinning bike or your bike on our trainer.
Level 1: 60 minutes
Mon & Wed 6:45 am $339
Level 2: 90 minutes (75 minutes on bike + 15 min core & stretch)
Tues & Thurs 6:45 pm $439

Healthy Knees Cycling - 5 Week Camp starts January 19th
Do your knees ache?  Are you recovering from an injury or surgery? Cycling is one of the best ways to strengthen your knees without the damage from impact.  We start with a private bike fit to ensure your comfort.  The camp progresses each week, building strength and stamina. 
Level 1: 45 minutes (30 min on the bike + 15 min core & stretch)
Tues & Thurs 8:30-9:15 am $149
Level 2: 60 minutes (45 min on the bike + 15 min core & stretch)
Tues & Thurs 9:30-10:30 am $199

TRX Mobility - 4 Week Camp starts January 4th
Increase your functional range of motion, improve balance, and release muscle tension with unique stretches and exercises that can only be done with the TRX.  The exercises are specifically chosen to increase mobility and integrity of the knees, hips and shoulders.
TRX Mobility: 45 minutes
Mon & Fri 9:00 am $136/month

TRX for Teens - 5 Week Camp starts January 19th
Get your Teen the upper edge in any sport with improved fitness and core strength. This program was designed specifically for the 13-18 year old using functional TRX exercises for improved sports performance.
TRX for Teens: 45 minutes
Tues & Thurs 4:15 PM $149

Balance & Agility - 5 Week Camp starts January 19th
Do you find that you are worried about falling?  Maybe your balance is a little off? Do you look at the ground when you walk or climb stairs? If you answered yes to any of these questions, our Balance & Agility Training Camp is for you!
Balance & Agility: 45 min
Tues & Thur 11:00 am $187

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"thank you"  for every new member you refer.
 
 
Bellingham Tennis Club & Fairhaven Fitness
360-733-5050   www.bellinghamtennis.com