May Exercise Classes
May 5, 2010 by Jenny Neighbour · Leave a Comment
May is here…the sun is out…Spring has sprung and summer is right around the corner! Fitness classes are a great way to have some FUN while shaking up your fitness routine. Look below for class descriptions as well as a current calendar with days & times listed.
See you in class!
Click here to download May Class Descriptions
Click here to download the May Class Schedule
April Exercise Classes
March 30, 2010 by Jenny Neighbour · Leave a Comment
Spring is here and we have some great classes for you! Remember that our fitness classes are FREE with your membership and there is no need to pre-register!
Click here to download the April Class Schedule
Class Descriptions:
Yogilates: This class will offer wonderful “Pilates” inspired moves as well as deep “Yoga” stretches and light toning. This is a low-impack classs and perfect for all fitness levels. Bands, weights, balls and other fitness equipment will be added for variety!
On Core: This class is all about your CORE! This 30 minute class will get your tummy ready for swimsuit season!
Bottoms Up: This class is all about firming and toning your back side. This 30 minute class will get your bootie ready for short season, and you will have the best gluteus maximum you have ever had!
Cardio Pump: Cardio Pump will be a combination class class giving you intervals of cardio and strength training for a total full body workout.
Drums Alive: Drums Alive is unique and different from every other workout you have ever tried before. It captures the essence of movement, rhythm, and combines it with fun while delivering real results! This class will help you burn fat, improve physical and mental fitness, improve cardiovascular health, release stress, work on cognitive education for right and left brain activation, and above all…will be FUN!
Doga: Learn Doga, or how to perform yoga moves for you and your dog. This class will be held outside if weather permits. Bring a blanket or mat. All dogs participating must be leashed, well mannered, socialized and friendly to other dogs and people. You can participate without a dog!
BOOTCAMP-HIGH INTENSITY INTERVAL TRAINING POWERED BY: WORKOUT MUSE
October 29, 2009 by Deb · 2 Comments
Interval Training consists of alternating between bouts of all-out high-intensity effort and low-to-moderate intensity active recovery periods.
Interval Training has long been proven in both scientific research and real world case studies to be the most effective way to maximize fat loss AND improve overall conditioning while taking less than half the time of the long, slow, and boring steady-state aerobic training alternative.
It’s not about time… IT’S ALL ABOUT INTENSITY!
The key to our Rapid Fat Loss Boot Camp Workouts is INTENSITY. In both scientific research and real world studies, time and time again one thing is clear: Intensity is truly the only thing that makes your body change! Intensity is the key to ripping off unwanted body fat and gaining lean, muscle.
As much as we’d love to claim we’ve reinvented the wheel here, this intensity principle is nothing new in the fitness world. Even as far back as 1994 in the Metabolism Journal researchers discovered the following: each calorie you expend during high-intensity exercise burns 9 times more fat than the same calorie expended during steady state aerobic exercise!
The Role of HIGH-Intensity Exercise
- Embraces the Carb-Burning Zone: High-Intensity exercise rapidly reducing muscle glycogen (stored sugar) during training which promotes enhanced total body fat-burning at all other times of day.
- Burns a TON of Calories Both During AND After Exercise: This phenomenon is due to the post-workout “AFTERBURN” know as EPOC which describes the number of calories your body expends in the recovery of your metabolism back to pre-exercise levels from high-intensity training. The best part about EPOC is that you control it, meaning that the harder you work during training the more calories your body will burn BOTH during your workout AND for up to 24-48 hours after completing your workout!
- Creates the Optimal Hormonal Environment for Fat Loss: High-Intensity exercise puts your body in a “fight or flight” mode that forces your body to CHANGE as a means of survival. More specifically, your body releases catecholamines (primarily adrenaline) in response to interval training that directly mobilizes stored body fat so that it can be burnt off as energy during activity.
Traditional resistance training prescribes performing straight sets where you perform one set of an exercise, rest for 2-3 minutes, and the repeat for the designated number of sets before moving on to the next exercise in your workout. Metabolic Resistance Training combines the muscle building effects of resistance training with the cardiovascular benefits of interval training by using alternating sets of non-competing exercises. For example, you will perform one set of a lower body exercise for 60 s, rest for 20 s, perform one set of an upper body exercise for 60s, rest for 20 s, perform one set of a core exercise for 60 s, rest for 20 s, and then repeat this sequence for the designated number of rounds. Using this alternating set format, by the time you return to the lower body exercise you will still have nearly 3 minutes of recovery from that exercise as in the straight set format, but instead of doing nothing, you have been working your upper body and your core while technically “resting.”
This time-efficient approach provides the optimal fat-burning effect by keeping your heart rate elevated throughout the entire workout as if you were performing cardio while allowing you to perform each resistance training exercise at peak intensity for the optimal muscle-building stimulus. “Strength Cardio” provides the biggest bang-for-your-buck so that you can simultaneously build lean muscle mass AND melt body fat. Essentially you will be performing interval training with classic resistance training exercises like push-ups, squats, lunges, etc.
Perform Total Body Workouts: For best results, you need to perform 3 total body resistance training workout per week with at least one day of rest between sessions. By working every muscle in your body each and every workout you will provide the optimal stimulus for both fat loss AND muscle growth. Not only do you maximize the number of calories burned during your workout, but you also maximize the number of calories your body expends recovering from your workout. These short-term increases in metabolism last anywhere from 24 to 48 hours after your workout. In addition, by gaining muscle, you will promote long-term increases in metabolism as it requires significantly more energy for you body to maintain new, hard-earned muscle mass. This is how you build a faster metabolism and become a fat-burning machine 24-7-365.
This week we will offer FREE sample classes for you to try. See schedule for times.
This class is designed for those who want to take their fitness to a new level and for those who want to get an awesome workout done in a short amount of time! In order for this class to be effective you MUST get heart rate into the proper training rates and therefore we encourage the use of a belted heart rate monitor. * Class is NOT designed for the beginner. Modifications can be made however a good base cardiovascular system and heart rate monitor are highly recommended.
We will be offering Bootcamp six times weekly. You will sign up for either morning or evening classes. A class session will be eight weeks long making it a total of 24 classes. This class will come with a body composition and goal setting, measurements, and weekly self weigh- ins on Saturdays.
Pre-registration is required as class size is limited!
November Class Offerings:
Tuesday/Thursdays 5:15am-5:45am Saturdays 6:30am-7:00am
Monday/Wednesdays 6:15pm-6:45pm Saturdays 7:15am-7:45am
Hope you all have gotten a chance to try a class! I also have some HIIT formats on the circuit side for you to try!
Crank it!
Deb 
Make an Appointment with God
August 10, 2009 by Jenny Neighbour · 1 Comment
We are so busy…running in many different directions all day long! We have jobs to do, houses to clean, and kids to take places…it can be a constant state of RUNNING if we aren’t careful.
God can be our RESTING place. He is waiting patiently for us to come to him for restoration. I KNOW that God will offer me JOY and PEACE in my “rat-race” day but often…I don’t make time for Him. I sometimes look at my time with God as just “one more thing that I have to do”…instead of looking at it as a rejuvinating time in my day. I know that I should honor Him by making time for Him and yet I often fail to do so.
Then, it occurred to me…why not make an appointment with God everyday? I make all kinds of other appointments in my life…why not make time for God too? I schedule my exercise sessions, I schedule my haircuts, I schedule activities for my family…why not schedule some valued time with my Heavenly Father?!
Since I have made appointments with God each day…my life just runs smoother! I can’t really explain it…it just does. He offers me a wonderful feeling of acceptance and love. Spending time with Him really does make a difference in my life AND I know that He loves it too. Sometimes, I am in prayer with Him, sometimes I read scriptures and other times I am simply silent and trying to listen to what He wants me to know. There is no right or wrong way to spend time with God…what I know for sure is that He simply wants me to make time for Him and I know that being in an active relationship with God helps me to have a happier and more peaceful life overall.
If you feel that you need some time with God…I recommend that you make an appointment with Him…you will NOT regret spending some wonderful time with our creator…I promise!
August Exercise Classes
July 1, 2009 by Jenny Neighbour · Leave a Comment
August offers some fun and NEW exercise classes at CrossTrain Fitness! Our classes are great for ANY fitness level and they are INCLUDED with your membership so you can just come and go as you please!
August Class Offerings:
Band-O-rama:
This class will be a 50 minute class that will use bands for resistance to overload your muscles. Each class will vary as to what type of bands will be used but you can always count on a fun class with a lot of variety!
Relax & Restore Foam Roller Class:
In this class you will learn to use “foam rollers” for self massage, postural concerns, spinal alignment, body awareness, core strengthening, and stress reduction. This class is an effective venue for de-conditionied populations, avid exercisers, and the results are immediate!
Yogilates:
This amazing program will offer a combination of Pilates exercises that will strengthen abdominals and back muscles, as well as Yoga poses to improve range of motion. Yogilates offers the perfect combination of core strength, flexibility and peaceful focus. Class will include scripture and/or time for quiet reflection which will bring focus to our Heavenly Father.
Tabata Interval Training:
Join this HIGH INTENSITY class that only lasts for 30 minutes! This workout offers an interval training cycle of 20 seconds of maximum intensity exercise , followed by 10 seconds of rest, repeated without pause 8 times for a total of 4 minutes. You will “keep score” to ensure that you can see your improvement during the session. Tabata is for any fitness level as you simply see how many you can do each and every time. Get a great workout in only 30 minutes!
May Exercise Classes
April 30, 2009 by Aaron Webb · 1 Comment
May offers some great classes at CrossTrain! We have something for ALL fitness levels and remember that you do not need to pre-register for classes…simply show up! Our classes are included with your membership.
May Class Offerings:
Power Pump- This class will be a variety of formats to overload and build muscles. If you want weight lifting for a total body workout and NO cardio moves, then this class is for you! This class is great for MEN & WOMEN of all fitness levels.
Bootcamp - The Bootcamp workout is a fast-paced military style interval training class that incorporates calisthenics such as push-ups, jumping jacks, sit-ups, running drills, and football style drills. Alternating quickly between movements helps to burn calories and fat faster. This method is the most efficient way to increase the intensity of your workouts and still have fun doing it! The environment is designed to keep you going even when you are ready to give up. You are sure to push yourself to your MAX! This class is not recommended for beginners.
Burn-N-Firm- This class was designed by Deb Finnestad, one of CrossTrain’s owners! This class offers a total body sculpting workout and offers deep muscle toning too. You will use all major muscle groups as you tone and tighten your body. This class is perfect for all fitness levels!
Body & Soul- This class will offer a combination of stretching techniques that will strengthen abdominal muscles, back muscles and work on range of motion too! This will give you a chance to slow down your brain and body and work on calming the body while working on breathing and flexibility. This class is a perfect calss for quiet reflection and focus on our Heavenly Father. A sticky yoga mat is recommended…all fitness levels welcome!
Moovin’ & Groovin- If you like to dance and be a little SASSY…this class is for you! Shake and shimmy the inches away! Each class will be slightly different and will have steps from past classes that you may have done before in Repeat the Beat, Soulsweat, or Line Dancing…once you get the hang of it…you’ll be ready to dance and sweat at the same time. Don’t worry if you haven’t done these classes before…all are welcome.
Walking 101- Learn the fundamentals of walking…yes, there is a right way and a wrong way and we want to teach you the RIGHT way to walk toward optimim health. Our goal is to help you increase your endurance so you will successfully complete a 5K (3.2 miles) at the conclusion of this 8-week course. This is not a progressive class…you can drop in anytime. This class will be held off-site at Crestbrook Park in Ankeny.
On Core 10 - This class is back by popular demand. Get minutes of “hard core” work with this 10 minute BURST offered at the end of most exercise classes. All welcome at this one!
