Program Guide - fall 2012 - Fitness

Fitness

Everybody Welcome

Adult Fitness & Cardio Center Amenities • Precor® and Matrix® cardiovascular exercise equipment • 19 Studio cycling bicycles • 2 Group exercise studios • Private Pilates studio with 2 Stott® Reformers • 12 personal viewing televisions • 4 LCD Cardio Theater televisions

Locker Rooms

• Equipped with sauna, steam room, whirlpool & digilock lockers • Free towel service • Long-term half-locker rentals available for members ($9/mo.) See guest services for details.

Inpower is designed for patients fighting the side effects of cancer treatment. Reduce side effects, improve quality of life and help overall recovery by maintaining or increasing physical fitness through a customized plan. Good for people from the time of diagnosis on through survivorship.

M/W: 4:00-5:00 pm and Tu/Th: 2:00-3:00 pm at the MJCC

Call Laura Rosencrantz at 503.915.0035

photo by: Oolite Photography Member Business

fitness 503.244.0111 l To register, visit www.oregonjcc.org l Member priority registration August 14-21.

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adult Fitness ADULT workshops & CLASSES nutrition & exercise

Partner Yoga Workshop

Come to this “all levels” yoga partner class. You will learn active partner poses and deep partner stretches and will work on communication, teamwork, and play. The class will end with a relaxing guided Thai yoga massage. Instructor: Rachel P. Sun 11/4

FIT107

12:45-2:45 pm $30 (G: $45)

Yoga Relaxation Workshop

Using restorative yoga poses, breathing techniques and guided meditation, this class will help you find a sense of peace and calm.

Offering your body and mind tools for relaxation will give you more opportunities to find it within your everyday life. Instructor: Rachel P. Sun FIT109 10/21

1:00-2:30 pm $25 (G: $40)

Advanced Yoga Techniques

adult fitness

Stay an extra 30 minutes after class to delve into more complicated poses. Some poses include: Triangle into Half Moon, Crow and Side Crow, Binds into Birds of Paradise, Headstand/forearm stand and Handstands/standing splits.

Personal attention and adjustments.

Instructor: Tara

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Mon FIT101 10/15-11/19

7:30-8:00 pm $40 (G: $50)

To schedule any form of yoga instruction please call 503.535.3541.

Jump Start to Healthy Eating

Adopt the concept of clean NEW! eating into your busy lifestyle. This series will teach you how our nutritional needs vary depending on our bodies. If you are ready to clean out the kitchen and start eating healthy, you won’t want to miss this! Instructor: Tara Sun FIT108 11:45 am -1:00 pm 11/4-11/18 $60 (G: $75)

dance

Belly Dancing

NEW!

Practice fluid hand and arm work, isolating body parts for undulations, shimmies and footwork.

Strengthen your core in this flirty and challenging class. No experience needed! Instructor: Nikolyn

see page 38

REVIVE! see page 38

2-Step Nightclub (Intermediate) Take nightclub to the next level and branch out into more challenging sequences. No partner required. (minimum: 6) Instructor: Steve Caruthers

Thurs FIT104 7:30-8:15 pm 10/4-11/29 $90 (G: $110) no class Nov. 22

Wed 6:45-7:45 pm 10/3-10/31 CG112 $35 (G: $50) 11/7-12/12 CG113 $35 (G: $50) no class Nov. 21

Fusion Waltz (Beginner)

Israeli Dancing

Wed 8:45-9:45 pm 10/3-10/31 CG114 $35 (G: $50) 11/7-12/12 CG115 $35 (G: $50) no class Nov. 21

Wed CG116 7:00-8:00 pm 9/5-10/31 $49 or $10 walk-in no class: 9/26, 10/3

Step out of the box! Glide across the floor with cross-step and rotary waltz as a foundation. No partner or experience required. (minimum: 6) Instructor: Steve Caruthers

2-Step Nightclub (Beginner)

Learn the basics. Practice easy fun moves and dance to your favorite songs of all genres. No partner or experience required. (minimum: 6) Instructor: Steve Caruthers

Do you know the difference between a Hora and a Debka? Join this fun intro to the basics of Israeli folk dancing. All levels welcome! (minimum: 6) Instructor: Allison Victor

Wed CG117 7:00-8:00 pm 11/7-12/19 $49 or $10 walk-in

Wed 7:45-8:45 pm 10/3-10/31 CG110 $35 (G: $50) 11/7-12/12 CG111 $35 (G: $50) no class Nov. 21

MJCC l Find Yourself at the J

adult Fitness

Everybody Welcome

Free Adult Group EXERCISE Class Descriptions For class times, visit www.oregonjcc.org/group_exercise BODYPUMPTM

This 60-minute workout challenges all of your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls.

Great music, awesome instructors and your choice of weight inspire you to get results! Instructors: Jon, Julie, Melissa, Sarah, Shannon

Step & Sculpt

Get a complete aerobic head-totoe workout while incorporating isometrics, weights, bands, balls, step and floor work to build strong, lean, well-defined muscles. Instructor: Robin

Cycling

Sprint, climb, spin and sweat in this high energy group biking experience set to powerful music. Cycling is CRAZY popular! Ensure your space by picking up a numbered ticket within one hour before the class begins.

Once the class gets started your instructor will collect the tickets. No one may participate in class without a ticket. Instructors: John, Jennifer, Julie, Shannon

Forever Fit

Nia

Recharge, rejuvenate and come alive with this blend of dance, martial and healing arts! Nia stimulates body, mind and spirit.

Great for all fitness levels. Instructor: Patricia

Improve range of motion, postural strength and balance, abdominal strength, stability and control, and learn the body’s awareness to its position in space. (For private Pilates Reformer call 503.535.3541.)

Instructors: Brandi, Julie

Gentle Pilates

Perfect for those new to Pilates who prefer a slower pace or have injuries or disabilities. Includes movements to improve core strength, balance and flexibility. Instructor: Gloria

Sandbell Breakout

Break out of the weight room and try the newest trend. Sandbells are a cross between sand bags, dumbbells, kettle bells and medicine balls. Get a complete and dynamic full body workout emphasizing core integration, strength and power.

Instructor: Dawn

Tai Chi for Better Balance

Learn an 8-step routine designed to enhance your sense of balance, body awareness and overall health.

This class incorporates slow gentle movements that deepen awareness, relax the body and sharpen the mind.

Instructor: Jim

Yoga

This Vinyasa (flowing) class focuses on meditative breath, body strength, proper body alignment in asanas (postures), flexibility and balance.

This is a fitness based yoga class.

Instructors: Rachel P, Tara, Maria

Gentle Yoga

This class is slower-paced than traditional yoga offerings. It’s perfect for beginners, people with injuries or disabilities, or those who just want to take it a bit easier. Learn and practice basic postures that bring strength, flexibility, and balance to your body, as well as breathing techniques and yoga philosophy.

Instructor: Rachel P.

Ultimate Cross Train (UXT)

Tone and burn calories using free weights, elastic bands, exercise balls and bodyweight in this moderate to high intensity class. Hit all major muscle groups in this muscle pumping workout! Instructor: John

Zumba

Dance your way to fitness, with aerobic and resistance interval training to Latin and international rhythms. Maximize caloric output, burn fat and tone your body in a fun, party-like atmosphere. Instructors: Bonnie, Monica, Ruth

Zumba Gold

Zumba Gold modifies the moves and pacing of regular NEW! Zumba to suit the needs of the active older participant, as well as those who would like a little slower pace. Instructor: Laura

Moderate pace M/Tu/Th am, Th pm, Sun am Moderate to advanced pace M pm and W/F am

503.244.0111 l To register, visit www.oregonjcc.org l Member priority registration August 14-21.

adult Fitness

Geared toward our 50+ members, this class combines cardio, strength, core and flexibility exercises to make up this 90 minute total body workout.

Use hand-held weights, elastic tubing, exercise balls and more! All fitness levels and ages are welcome.

Instructor: Robin

Pilates (Mat)

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adult Fitness private training Fitness Assessment

private personal training

Private yOGA instruction

Fitness Assessment Get a a snapshot of what your fitness level is today. A certified personal trainer will assess your endurance, strength, flexibility and body composition. $39 (G: $54)

One-to-One Training A trainer will customize your workout program to ensure you are using your time in the most effective manner to reach your goals.

Integrated Movement Therapy® Certified Therapeutic Yoga instructor Rachel Plies uses yoga’s physical and spiritual framework in conjunction with conventional neuro-physiological perspectives to address challenges from depression and anxiety to degenerative conditions and illnesses. Instructor: Rachel P.

Fitness Assessment Package Get a fitness assessment AND two post-assessment personal training sessions to help you achieve your goals. $99 (G: $144)

1 Hr. 5 x 1 Hr. 10 x 1 Hr.

$56 (G: $71) $265 (G: $340) $495 (G: $645)

½ Hr. 5 X ½ Hr. 10 X ½ Hr.

$35 (G: $50) $165 (G: $240) $290 (G: $440)

Want to train with a friend?

Call 503.535.3541 for details.

To schedule any form of personal training please call 503.535.3541.

Intro to Integrated Movement Therapy® Package For those who are new NEW! to Integrated Movement Therapy we offer this special introductory package. New clients only. One package per member.

Instructor: Rachel P. (3) One hour private introductory sessions $120 (G: $165)

private pilates reformer Why Pilates Reformer?

adult FITNESS

• Improve strength, flexibility, balance and mobility • Increase joint range of motion • Relieve back pain and stress • Challenge deep abdominal muscles to support the core • Reduce stress, relieve tension, boost energy through deep tissue

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Private Pilates Reformer Training Try mind-body exercises that transform the way your body looks, feels and performs. Exercises originate from the core to integrate all muscles. Get a complete head-to-toe workout. Trainers: Gloria, Brandi 1 Hr. 5 x 1 Hr. 10 x 1 Hr.

$56 (G: $71) $265 (G: $340) $495 (G: $645)

Intro to Pilates Package Improve strength, flexibility, NEW! and balance while toning and building lean, long muscles.

Reformer exercise is possible for almost anyone, at any age, at any fitness level! New clients only. One package per member. Instructors: Gloria, Brandi (3) One hour private sessions $120 (G: $165)

MJCC l Find Yourself at the J

adult Fitness

Everybody Welcome

small group training Choose the time and the workout that fits your schedule! Form a group or we will create one for you. Get the benefits of a personal trainer at a fraction of the cost. Group training consists of 2-4 people and is adaptable to all fitness levels.

Pre-registration is required. Talk to a personal trainer or fitness manager for details. Call 503.535.3541.

Options

Costs per person: 1 Hr.: $20 (G: $35)

½ Hr.: $15 (G: $30)

One-Hour Sessions Beginner Strength Training Unsure of how to begin a strength training program? Let our personal trainers design a program using a variety of equipment and exercises in the weight room. Learn correct form, posture and breathing techniques for great results.

Cyclelates

Combine 25 minutes of cycle to burn calories with 30 minutes of Pilates to stretch and strengthen muscles.

Foot-Fist X-Training (FFX Training)

Combine boxing and kicking techniques with classic Tae Kwon Do Martial Arts fundamentals for a fun and intense workout.

Suspension Training with rip:60TM Group Reformer

NEW!

Using rip:60TM rotating straps and your own body weight, perform balancing and strengthening exercises to tone your body, increase flexibility, power and endurance.

This workout gets results fast!

NEW!

Get on the pilates reformer to gain the beneftis of weight bearing exercise without the impact on your joints. Engage your core and use all your muscles. Maximum of two people per session.

One-Hour or 30 Minute Sessions (you choose) “Date Night” Workout

Add a fun twist to your weekly date night with a couple’s workout. Rather than consume calories, burn them! Trainers will customize the perfect program for you using a variety of equipment and exercises in and out of the weight room.

High Intensity Interval Training (HIIT Training)

Perform short bursts of high intensity interval drills using a vareity of equipment from kettlebells and ropes to weights and bands. Rest and repeat.

Rock Body Boot Camp

Be all that you can be! Get leaner and stronger with this intense workout which combines a variety of drills and exercises from squats and lunges to situps and pushups.

Fit It In and Revive Weight Loss Program see page 36.

503.244.0111 l To register, visit www.oregonjcc.org l Member priority registration August 14-21.

ADULT FITNESS

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adult Fitness NEW!

No excuses!

Get your workout in before your day starts. Combine strength,cardio, and core fitness by using your own body weight combined with straps, bands, medicine balls, kettle bells, and much more. Get results!

For all fitness levels. Instructor: Lisa F. Wed/Fri, Oct. 3 - Dec. 14, no class Nov. 21, 23 8:15-8:45 am FIT106. Space is limited. Call for prices and to register!

Interested in other times? Call 503.535.3541.

REVIVE! Weight Loss Program 10 Weeks to a Lighter You!

adult FITNESS

Become a lighter, brighter you!

Learn to change your eating habits, improve your health and have more energy.

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• Weekly group meetings • Fitness assessment • Individualized goal setting • 10 (30 minute) personal training sessions • Nutritional guidance “Revive has really helped me get the most out of my J membership.

Lisa’s training sessions have taught me how to use the gym, and our nutrition sessions kept me motivated and eating better. I didn’t expect to lose 20 pounds!”

- Andrew Wallace

Wednesdays, Oct. 3 - Dec. 12 5:15 - 6:00 pm, FIT100 (no class on Wednesday, Nov. 21) Instructor: Lisa Franco Space is limited. Call for prices and to register!

“I’m glad I found out about the Revive program. Lisa’s guidance and the group support I found there have helped me stay focused on my goals. I’ve gained inspiration and practical tips to keep me on track!”

- Barbara Robertson

MJCC l Find Yourself at the J