What imbalances including those from computers could be occurring in your body and how to address them before an injury occurs? Pop quiz-what's your largest arm muscle?  You may be surprised.  Learn the answer to these and other important facts about  how to get more from your core and why a circuit train program without machines is your key to true total body fitness--read on!
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Read on to be inspired to get up, get out, and get active as well as how to destress, breathe and be when you need to.  Jackie's programs offer the perfect blend of energy, balance and strength.  Don't miss her personally-written professional feature stories below and continued on her Blog links to live your life to the fittest!

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What's Your Biggest Arm Muscle? How to Work It.   It may surprise you to learn it's not the bicep.  The tricep muscle is one that many clients, especially females, are not happy with when they start an exercise program. Because it's your largest muscle, it shows lack of muscle strength the soonest.  Here's a great total body move to challenge your workouts.  Add a ball bridge by dropping the hips when the arms drop and raising when they do.  Put a yoga block at the thighs to keep your alignment.  For this challenge more total body exercises and why you need them, see this week's Blog and the main article!

Also don't miss yoga this week for arm toning, core strengthening and more!  FOR MORE ON JACKIE'S NEW YOGA CLASSES THAT START THIS WEEK:

THE NEW FALL YOGA CLASS SCHEDULE IS HERE! Welcome fall with a body that is agile 
and fit!

Jackie's Tuesday, 4:30 All Level Yoga Class begins this Tuesday, September1.


A wonderful new yoga class, 
Stretch and Restore, starts this
Wednesday, September 2, at 7:15 pm. This relaxing flow class combines the benefits of a flow class and ends with restorative Yin and meditation for stress relief and positive visualizations. Great for any level from beginner on up it is especially beneficial in opening tight joints, plus easier on wrists and feet.   
Registration is going on now--just a few slots remain for this week's class!  Call Jackie at 630-584-2254 or 

Yoga Sculpt (a class that offers optional use of free weights) is now at 545 pm on Wednesday nights as well as at 9:15 am on Friday am.  (There will be no Friday class Sept. 4 due to the holiday weekend.) If you are looking for a way to get more weight training into your week, this is it plus flexibility, balance and core!  Jen Smith (pictured at Yoga Sculpt class, above) knows - she's lost 130 pounds training the total body and yoga way with Jackie.

Thanks to heaters, Jackie is still teaching her Yoga at the Farm class at Heritage Prairie Farm in the lovely small barn on Wednesdays at 1130 am through this month! Enjoy yoga amidst pumpkins, wildflowers and birds - lovely!

Register for these classes by calling Jackie at 630-584-2254 or send her an email! Your first class is just $15.   
Be sure to see Yoga this Week (below) to get the skinny on all Jackie's current classes and times. 
 

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Are You Ready to Get FOOTBALL FIT 
on the Farm?  
IT'S ON! 
Jackie's Ladies Boot Camp for the fall.  Join Jackie on Saturday, September 26 from 9-10 am.  

NEW this YEAR! - Jackie's passing on having camp at the studio so she can touchdown at Heritage Prairie Farm!   Don't miss this awesome adventure full of fun football drills, fitness games and, as always, you will "get smokin' hot" training with Kold!  Whether you call her Sarge or Coach, you know you will have a great start to your fall fitness season. The only turnover will be a new leaf for you and your new physique!  Jumpstart fall fitness sign up today!



THIS WEEK'S FEATURE!  - Get More from Your Core - help imbalanced before they become injuries.  Here's How:
Is this you? With research showing that 85% of all adults have chronic low back pain, proper conditioning is more important now than ever, not just for fitness but for overall life quality and health today and in the years to come. For example, chronic sitting, most of the time hunched over computer keyboards, and use of cell phones (as shown here) has caused an epidemic of lower body and upper body weaknesses/inflexibility. Kinetic chain dysfunction is growing more common in younger generations due to the lack of physical activity and the growing use of technology by even pre-school aged children. 

By utilizing free weights, cables, Airex pads, Bosu balls and stability balls,  you can train your core and benefit your posture more effectively according to your individual range of motion, and factors such as agility, quickness and stability are also addressed.

This requires an accurate and individualized assessment before entering into a personal training program.  For example, in this photo, an overhead squat assessment demonstrates compensations that will impact a client including a low back arch, rounding, excessive forward lean and arms that fall forward.  These are specific compensations which will require specific stretches and exercises to be corrected.  An individual that sits for their job is manifesting these concerns continually over time each time they get up from a desk and sit down.

How is this all related and what does it mean to you? 

Jackie in a weighted backpack yoga boat pose teaching camp at Heritage Prairie Farm this June-join her at Get Football Fit camp this month and get farm fit with a great core!
 Many people have developed strength, power, neuromuscular control and muscular endurance in the movement system which enables them to perform functional activities. Few people, however, have properly developed the deep stabilization muscles required for lumbo-pelvic-hip complex stabilization. Your stabilization system (core) has to operate with maximal efficiency to work effectively as a movement system. If this is weak, your body will sense imbalance and forces will not be transferred or used properly. This leads to compensation and inefficient movements which can often result in low back pain and injury. ~ Jackie Kold
Spinal alignment and core strength is a part of every yoga pose.
YOGA CLASSES THIS WEEK - WHAT JACKIE WILL TEACH: Mind, Body & Spirit
Join Jackie this week with classes that have a special emphasis on toning arms (including the triceps!) and core strengthening from the inside out with alignment of the pelvic-lumbo-hip complex.  What is this and how can this benefit you?

In addition, Jackie's spiritual practice will focus on making conscious decisions.  When we learn to make conscious decisions about exercise and eating, no matter what happens to us in the course of our day, we can finally meet slimdown goals as our mental transformation paves the way for the physical ones. You really are what you eat if you eat how you think. Come to yoga as we also practice awareness to connect our actions and thoughts.~ Jackie Kold

Remember to call 630-584-2254 to register for class or via email to register for any of her classes.
Jackie at her meditation pond.
Why Yoga at JKFY?
Because Jackie offers a personalized experience and reviews the health history of each new student, you can rest assured you are being adjusted by an experienced professional that knows you and your body to receive the best healing possible.  Jackie specializes in bringing novices to yoga and meditation. Beginners are always welcome and get extra guidance so they feel comfortable. For those who are looking to strength train, Jackie offers Yoga Sculpt classes. Jackie's students can also enjoy an open air experience at Heritage Prairie Farm for her offsite class through the summer. All of Jackie's classes are included in her punch card prices! For more on Jackie's expertise, click here.

Your first class just $15!
More Info on Classes
 
JKFY FAR INFRARED SAUNA
There are a multitude of health benefits of a FAR Infrared Sauna from enhancing skin to detoxing the organs. These specialized saunas provide up to 700 calories burned while you are relaxing after workouts or yoga classes.  Personal training clients and yoga students can enjoy a private session for just $20 a 30-minute session and punch cards offer greater savings.  
Trainer Jackie Kold with Client
Personal Training - from injured to athlete
Jackie's personally-designed personal training programs have helped numerous clients lose weight and inches and keep them off when they didn't in the past,  Why? Although the personal training and care Jackie puts into her programs are important, without a personalized program that teaches skills to continue your fitness at-home or in the gym on your own, you will not have the tools to keep your results going for life.  No matter what your ability level, Jackie has the expertise and programming to bring your goals to reality.

 More Info

Ask Jackie about her Fitness Friends' Programs too! 
A great way to buddy up and SAVE!  
Make an Appointment Today at 630-584-2254
Free Diet Consults!
Jackie offers free diet consults to all personal training clients.  You can't get fit without eating properly.  Jackie has given numerous workshops on health and nutrition and can assist you with using the latest technology to stay on track. Dieting without exercise will leave you "skinny-fat" and not protect your joints or keep organs and muscles working effectively.  Learn more about Jackie's nutrition philosophy. 

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Get inspired with Jackie's Wall of Fame Testimonials from her website and see them first hand on her Wall of Fame at her studio.  Clients range in age from 6 to 86!  Some came for weight loss, some for sports performance and competition, some needed a therapeutic approach.  Whatever your needs, Jackie has you covered.  
Are you next?  
FREE PROFESSIONAL ASSESSMENT
Thinking about personal training?  Jackie offers a free half hour assessment of your kinetic chain so you can become more aware of spinal alignment and it's impact to your body, such as where you need to be stretched and strengthened.

By appointment only.  Contact Jackie at 630-584-2254 TODAY.

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Jackie Kold, CPT, RYT, CSST
Jackie Kold Fitness and Yoga, Inc.  | 630-584-2254