From the Fitness Center & Spa

Tracy Markley, Fitness Director

The Power of Stretching Questions & Answers

Does Stretching Really Increase Flexibility?

Yes, stretching can indeed increase flexibility. When you stretch, you elongate the muscles and tendons, which allows for a greater range of motion in the joints.

Does Stretching Reduce Soreness After a Workout?

Personal training provides numerous benefits to those looking to improve their fitness and overall health. Personal trainers help clients reach their goals more efficiently with personalized workout plans and provide guidance on proper technique, which reduces the risk of injury. Personal training also provides accountability and motivation during a client’s fitness journey.

Interested in personal training? Each personal training package purchased in September will include a complimentary TCC t-shirt.

September Personal Training Special Barre & Bubbles on the Lawn

Saturday, September 9 9:00–10:30 am

Join PureBarre instructor Hayes Havener on the River Lawn for Mimosas, fresh fruit, parfaits, and, most importantly, Barre!

Cost: Complimentary for members, $15 per accompanied guest.

For questions or to register, contact Tracy Markley at 904.388.2664 x. 144 or tmarkley@timuquana.net.

Although there is not a lot of research to prove that stretching helps reduce soreness, countless athletes and personal trainers claim to experience many benefits from stretching after a workout. Other strategies like foam rolling and active recovery can also help.

Should You Do Static or Dynamic Stretching Before a Workout?

Dynamic stretches are best performed during the warm-up before a workout, and static stretches should be performed during the cool-down after a workout. Dynamic stretches consist of holding a stretch for a few seconds and repeating it several times, while static stretching is when a stretch is held consistently for a longer amount of time, such as 60 seconds.

I Used to Be Flexible; What Happened?

We lose our natural flexibility as we age, but we can regain it. To regain flexibility, begin stretching regularly and be patient and consistent with your routine.

Can Stretching Improve Posture?

Yes, stretching and strength training can help improve posture by addressing muscle imbalances and tightness.

How Do I Start a Stretching Routine?

First, set a goal and choose a convenient time to stretch. You may also choose to utilize resources in the Fitness Center. The Group Fitness Schedule offers a variety of Stretch, Pilates, and Yoga classes. Secondly, focus on major muscles during the warm-up, gradually increase the intensity, listen to your body, be consistent, and stay hydrated.

It’s crucial to prioritize both flexibility and strength training in your fitness routine to optimize performance, reduce the risk of injury, and promote overall physical well-being. If you are unsure about proper form or need guidance, consider working with one of our highly qualified personal trainers. They can provide personalized instruction and ensure you are performing stretches and exercises correctly. Remember, regularly stretching is a must to truly experience the benefits. Consistency is key to unlocking the power of stretching.

CPR, AED, and First Aid Class

Monday, September 18 | 12:00–4:00 pm

Have you been wanting to get CPR certified or renew your certification? Here’s your chance! Join us to learn all about First Aid, how to administer an AED, and receive your CPR certification. Complementary coffee, water, and snacks from the Fitness Center snack bar will be provided. Space is limited, so be sure to sign up soon!

Cost: $99 per person. To register, contact Tracy Markley at tmarkley@timuquana.net.

KENNY x. 149 thespa@timuquana.net

Signature Massage Services

Aromatherapy

A customized blend of essential oils is utilized in this soothing, calming, and uplifting massage that will leave you with a feeling of deep relaxation.

Cupping Therapy

An ancient therapy that reduces tension and inflammation increases blood circulation and promotes healing by using vacuum suction cups.

Prenatal Massage

Designed for the needs of expectant mothers, this soothing massage uses special positioning and cushions to ensure maximum comfort. Prenatal massage promotes circulation and alleviates joint, neck, and back discomfort. Available only during your second and third trimesters.

Sports Massage

Created with athletes in mind, this treatment is designed to relieve muscle tension, promote circulation, and improve recovery, range of motion, and flexibility.

Swedish and Relaxation Massage

Relax your body and mind and restore your sense of well-being as soft to moderate pressure is applied in long, smooth strokes to improve circulation, promote relaxation, and boost the immune system.

Therapeutic and Deep Tissue Massage

Unwind tight muscles and release tension with firm and deep pressure techniques that penetrate the sublayer of muscles, easing pain and tension.

Warm Bamboo Massage

Bamboo sticks are heated to roll and knead muscle tissue, penetrating deeper layers of muscles, releasing the tension, and promoting relaxation.

$110

Massage Packages

Looking to treat yourself? The Spa at Timuquana offers massage packages! To purchase a package or for more information, contact The Spa at Timuquana at 904.388.2664 x. 149 or thespa@timuquana.net.

- $950