FITNESS & WELLNESS WEEKLY UPDATE
September 4, 2024
FITNESS CENTER HOURS
Five Farms & Roland Park
Monday-Sunday | 5:00am-9:00pm
The off-season clubhouse Fitness Center closes at 8:00pm
DIGITAL CHECK-IN
There is a new way to check-in at our Five Farms and Roland Park Fitness Centers! Please see the instructional sign for the new screens and the policies and guidelines for both fitness centers.
FIVE FARMS FITNESS CENTER CHECK-IN SIGN
ROLAND PARK FITNESS CENTER CHECK-IN SIGN POLICIES & GUIDELINES
GROUP EXERCISE
CLASS DESCRIPTIONS
RSVP: FITNESS CALENDAR
NEW CLASSES
START THE WEEK OF SEPTEMBER 9 (EXCLUDING NEW TIME CLASSES)
Vinyasa Yoga
Mondays & Wednesdays | 9:30am-10:20am
This 50-minute class will start with a warm up with preparatory postures before flowing through a dynamic sequence tailored for all levels. We’ll finish with reclined poses, breathing techniques, and meditation, leaving you feeling both invigorated and relaxed.
Reformer Pilates for Golfers (Specialty Class)
Tuesdays | 6:00pm-7:00pm
Improve mobility, flexibility, balance, and core strength with golf-focused movements. Bring more power and control to your golf game!
Intro to Reformer Pilates
Every Second Tuesday of the Month | 10:30am-11:00am
This 50-minute class will introduce you to fundamental movements and exercises, review proper form, teach you how to adjust the equipment, and prepare you to enjoy a Reformer Pilates class. Reformer Pilates workouts enhance strength, flexibility, coordination, and balance.
GROUP EXERCISE CLASS FEES
30-minute Class—$12
50-minute Class—$15
Monthly Unlimited Group Exercise Classes*—$85
SPECIALTY CLASS FEES
60-minute Classes—$23
Alignment Yoga for Golfers/ Reformer Pilates
Specialty classes are NOT part of the Unlimited Group Exercise Classes
Please contact Director of Fitness & Wellness Janine Rich at jrich@bcc1898.com to register for the monthly unlimited option in advance for each month
GROUP EXERCISE POLICIES
INFRARED & RED LIGHT THERAPY SAUNA
COMING SOON
Introducing the ultimate addition to the Five Farms Ladies’ Locker Room: a state-of-the-art, four-person infrared and red light therapy sauna. This luxurious amenity combines the deep-penetrating heat of infrared technology with the rejuvenating benefits of red light therapy. Step inside to experience a sanctuary designed to detoxify, relax, and invigorate your body. Elevate your self-care routine and enjoy a revitalizing escape that nurtures both body and mind.
ANTI-AGING
Increases collagen and elastin, enhancing skin appearance and cell regeneration.
WEIGHT LOSS
BENEFITS
Wellness is the key to longevity
Stimulates metabolism, reduces waist circumference, and improves fat burning through passive workout.
HEART HEALTH
Acts like a passive cardio workout, improving circulation and reducing blood pressure.
IMMUNITY
Enhances cell health and strengthens the immune system.
SAUNA USAGE PROTOCOL
Proper sauna use is important; just like we warm up and cool down our bodies when we exercise, there are some basic steps to follow to ensure you gain maximum benefits of using a sauna.
Before Use:
▶ Drink a minimum of 8 oz of water to prepare your body for an increase in core body temperature
▶ Pre-heat the sauna for 45-60 minutes. The sauna will heat up approximately one degree per minute, depending on room temperature
▶ Lay down towels on the bench to absorb sweat. Keep an extra around to wipe your face during sessions
DETOXIFICATION
Promotes deep, productive sweat for natural healing, health maintenance, and longevity.
MUSCLE RECOVERY
Delivers more oxygen to muscle cells for faster repair and pain relief.
RELAXATION
Provides therapeutic light and heat for physical restoration and mental refreshment.
SLEEP
Supports relaxation and a healthy circadian rhythm for better sleep.
During Use:
▶ Adjust your sauna sessions to fit your body’s needs. Start with 10-15 minutes at 100°F every other day to get your body used to infrared therapy. Gradually increase to 40-minute daily sessions in the optimal temperature range. Listen to your body and adjust as needed
▶ Like exercise or healthy eating, consistent sauna use takes time to show results. Initially, you might not sweat much, but over time, sweating and detox will increase, leaving you rejuvenated
After Use:
▶ Rehydrate with at least 24 oz of water or an electrolyte drink
▶ Dry off and cool down naturally, or with a refreshing shower
How long is a typical session, and how often can you take a session?
Most people partake in a 30-45 minute session, three to four times a week, but it is safe to use every day and at whatever heat suits you best.
FALL BACK INTO FITNESS
WITH MEREDITH LULL
THE BENEFITS OF ADDING REFORMER PILATES TO YOUR ROUTINE
Incorporating reformer Pilates into your fitness routine will help improve core strength, flexibility, balance, posture, and overall body conditioning, ultimately contributing to enhanced performance and reduced risk of injury in your respective sport(s). The resistance provided by Pilates reformer machines, typically through the use of springs, helps to tone and strengthen muscles by creating constant tension throughout the range of motion during exercises. This resistance challenges the muscles, leading to increased muscle engagement, improved muscular endurance, and ultimately, toning and strengthening of the targeted muscle groups. Additionally, the adjustable resistance allows for progressive overload, enabling individuals to continually challenge and strengthen their muscles as they progress in their training.
PRIVATE REFORMER PILATES
Using the fundamentals of Mat Pilates, this spring-loaded apparatus will take your Pilates training to the next level. The smooth-gliding carriage utilizes various levels of resistance to aid in improvement of balance, alignment, and increase muscle tone. Reformer Pilates can also be a great first step in incorporating Pilates into your workout or rehabilitation routine.
WE CARE ABOUT YOUR SELF CARE
The Well-Being Center was created with the intent to restore your senses and balance your body to a true state of tranquility and wellness. Whether it is through Thai Yoga Bodywork or acupuncture, our skilled team of professionals are here to help you become the best version of yourself.
MEET OUR PROVIDERS
Lainey Baer Thai Yoga Bodywork Practitioner
Heather Johnstone Acupuncturist
WELL-BEING SERVICES THAI
BODYWORK ACUPUNCTURE
The Well-Being Center is located on our Five Farms campus between the Pool Complex and the Fitness Center.
Our Thai Yoga Bodywork Practitioner and Yoga Instructor Lainey Baer will help you to strengthen and lengthen while relaxing your body and mind with our Intro to Wellness packages. This is great for all bodies, but especially those who play rotational sports, sit at a desk, or just need to find more mobility and flexibility for everyday activities.
One 60-minute
Vinyasa Yoga, Gentle Yoga, or Therapeutic Yoga session
Two 30-minute Thai Yoga Bodywork sessions
$252
One 60-minute
Vinyasa Yoga, Gentle Yoga, or Therapeutic Yoga session
Two 60-minute Thai Yoga Bodywork sessions
Members may take up to four (4) weeks from the date of the first session to complete their package (medical leave of absence or prior vacation/business schedule will be extended). To book your sessions for this intro package, email Lainey Baer at lbaer@bcc1898.com.