November Class Schedule
October 30, 2010 by Jenny Neighbour · Leave a Comment
Happy Fall!
There is a class for everyone this November! Check out our new Pilates class added to our early morning schedule as well as our new DANCE class on Friday mornings! Deb will be teaching the Friday morning class that will not only be FUN…but will get you movin’ and groovin’ while you sweat off those unwanted calories!
For you DRUM CLASS lovers, please consider coming to our Saturday morning DRUM class at 8am on Saturdays! This class is a favorite to many and we have moved this class to Saturdays to include more people…AND JENNY GETS TO TEACH IT!!!
Click on links below for a complete calendar and for class descriptions!
See you in CLASS!
November Class Descriptions – 2010
USA Suspension Trainer
October 19, 2010 by Deb · Leave a Comment
I am a huge fan of suspension trainers becuase of the variety of exercises you can do and ALL of them work on your balance and core! This is one that I have signed up to promote and sell through our web-site. If you like the TRX suspension trainers then you will love this too. This actually allows for more exercises and offers a cheaper price than the TRX. This is a piece of equipment that I think everyone should own. It’s easy to use and easy to store and can be taken anywhere to create your workout!!
Go to this site to learn more…..order yours today! I will be adding some exercises and workouts that you can do using this, watch for more to come!
Click on link below to order:
http://www.bwculture.net/?Click=4373
Hard & Expect Results,
Deb
October Class Schedule
September 30, 2010 by Jenny Neighbour · Leave a Comment
Fall is here! What a great time to get into a NEW and IMPROVED exercise routine. We encourage you to try our amazing classes…there is something for everyone!
Remember that classes are INCLUDED in your membership fee so you really have nothing to lose! Simply jump into any class and give it a try…
Hope to see you in a class very soon! God bless.
October 2010 Class Descriptions
September Class Schedule
August 31, 2010 by Jenny Neighbour · Leave a Comment
Fall is the perfect time to start a NEW fitness routine. Often we get out of our regular routine during the summer months and September offers us the perfect opportunity to RE-GROUP and put our priorities in order.
We all know we should exercise often but sometimes we let other things get more of our attention. CLASSES can offer a wonderful variety for us. Our class schedule for September is full of some of your FAVORITES…like Drums Alive and Dance options as well as some NEW options like Balletone and MAX.
All of these classes are designed for all fitness levels and will allow for you to workout in a FUN, and SAFE environment alongside other men and women working toward a healthier spirit, mind, and body.
Remember that our classes are FREE with your monthly membership dues and that you do NOT have to pre-register for our classes…simply show up and be ready for some fun!
September Class Descriptions 2010
“What’s the number one reason people do not work out?”
August 19, 2010 by Deb · Leave a Comment
Is it lack of money? Lack of motivation? Perhaps they lack the
ideal workout plan?
Nope. It’s TIME. Or rather the lack thereof.
“We know that 50 per cent of the population doesn’t [exercise]
and the most commonly cited barrier to exercise is lack of time.”
This quote comes from exercise researcher Martin Gibala, a
kinesiology professor at McMaster University in Hamilton.
I can testify: as a Personal Training for over 15 years I can tell
you that 60% of gym members quit in the first 3 months.
And that’s an industry stat across North America.
Gibala put his theory to the test in a study that was published
in the Journal of Physiology. In it Gibala compared a group who
exercised “traditionally” — 90 to 120 minutes per day — with
another group exercising far less: Only 20 minutes per day and
only three days per week.
That’s a whopping one hour per week folks!!
In just two weeks both groups showed improvement in both exercise
performance and oxygen uptake. (Remember, fat burns in the
presence of oxygen.)
The kicker is that both groups were almost identical in their
improvement. Why? Because the brief exercise group trained with
greater focus and more intensity — exactly how I suggests you
train.
This is just one of dozens of studies that confirm the benefits
of shorter but more intense workouts.
However, there is a catch: Train too hard and you will shut down
your fat-burning furnace.
Your body perceives over-exertion done over an extended period of
time as a sign of pursuit. It can trigger an ancient hormonal
sequence that says, “I’m being chased by a tiger! Horde the fat!”
The body literally shuts down what it considers to be unnecessary
activity in favor of self-preservation. And guess what? Burning
off those hips and love handles is not a biological necessity.
You have to learn when to hit it hard AND when to rest and
recover.
Finally, you have to put yourself into the proper mental state in
order to see greater results in the shortest period of time.
Just remember these three key points:
1. Time is the greatest barrier to fitness.
2. Workouts can be short and very effective.
3. The body goes where the mind directs.
Until next time, train smart.
Deb 
August Exercise Classes
July 28, 2010 by Jenny Neighbour · 1 Comment
CrossTrain Fitness continues to offer a great summer line up of fitness classes for all fitness levels!
Join us in the month of August for a variety of classes that are sure to help you take your fitness routine to a whole new level!
We are very excited to offer our MAX class for FREE to our members in the month of August – see our Class Descriptions for more details!
Click here to download the August Class Schedule
Click here to download the August Class Descriptions
Exercising in the Heat
July 17, 2010 by Deb · Leave a Comment
I have received a few questions about this over the last couple of days and thought it was important to give advice on exercising in the heat!
I suggest that you try to workout in the morning or late evening during the hot summer months. I can speak from personal experience about how heat affects you during workouts. Your heart rate can be elevated by 5 to 15 beats versus exercising in normal temperatures. You also sweat a lot more and can cramp up easily as you also lose more sodium due to the high sweat levels. You will also see that it is more difficult to hit target heart rates or target perceived exertion levels in the heat as you can feel exhausted and drained.
I suggest that you avoid exercising outside in temperatures above 90 degrees (maybe even 85 degrees). Your health is too important to risk by trying to fit in a hard interval workout on a very hot day. Of course, your doctor is the best source of information on what is too hot a temperature for your workouts.
One last point, regardless of whether you are working out in the heat or on a 70 degree day, you should always have a water bottle with you and keep hydrated during your workout. If you feel thirsty while working out, then you are too late as you are already dehydrated. Being proactive about this will keep you safe and performing well.
The #1 thing to focus on while trying to fit in your summer outside workouts is to be safe. So do some smart planning, avoid making excuses and get your workouts done early in the morning or late in the evening if you absolutely can’t do the mornings.
When it’s just too HOT outside, hit the GYM!
GOOD LUCK AND HAVE FUN!
IMPORTANT NOTE: IF YOU EVER FEEL SICK OR THE SLIGHTEST BIT DIZZY WHILE WORKOUT (IN THE HEAT OR OTHERWISE), STOP WORKING OUT IMMEDIATELY. YOU ARE PROBABLY DEHYDRATED, LOW ON CALORIES AND/OR PUSHED TOO HARD. IF YOU TAKE IN SOME FLUIDS AND FOOD AND DON’T FEEL BETTER, I SUGGEST YOU CALL YOUR DOCTOR RIGHT AWAY. REMEMBER, BEING SAFE IS THE #1 PRIORITY ON YOUR FITNESS AND/OR WEIGHT LOSS JOURNEY.
Stay Cool!
Deb
How much exercise do you need daily?
July 8, 2010 by Deb · Leave a Comment
I get asked daily from clients, “how much do I need to exercise?” Here is what I tell them:
You may have heard the U.S. Surgeon Generals recommendation of 30 minutes of physical activity a day. This is intended for people who want to maintain the most basic level of fitness — but not for people who want to lose weight. If you want to lose, you’re going to have to be prepared for a bit more work, or more intensity during that 30 minutes. It comes down to quality vs. quantity!
The World Health Organization’s recommendation of 60 minutes at a time as a starting point for weight loss is probably more ideal especially when people are just starting an exercise program. Once you can do more intense or high intensity interval workouts then doing 30 minutes can still be enough. It’s not so much about the time it’s more about the intensity of your workouts. I would much rather spend 30 minutes working out but make it worth a 60 minute workout because of intensity. Most people say they don’t have time to work out so if you can block out 30 minutes most days of the week you will be more likely to stick with it! It will be the consistency that really makes you achieve your goals in the long run!!
Bottom line is we need to be moving our bodies almost every day! Once you achieve your weight loss goals you still need to be moving almost every day for at least that 30 minutes, but now your intensity can go down some and simply moving your body for 30 minutes on most days will help you maintain your efforts!
Remember that any exercise is good exercise….if you only have 10 minutes to move your body, then move it for 10 minutes. These figures are simply telling you what to do for optimal results. You can still get benefits from shorter workout times….again it’s the consistency of moving your body over time that will get you the results you want and then allow you to keep it! Don’t make the excuse that since you can’t get the 30 or 60 minutes in that you shouldn’t do any exercise! It all adds up…move it whenever you can and you will see results!
Train Hard & Expect Results,
Deb
10 Minute Total Body Fat Burning Circuit
July 5, 2010 by Deb · Leave a Comment
I know lots of people who consumed an excess of calories this weekend celebrating the 4th of July – hamburgers, hot dogs, potato salad, chips and dip, brownies, beer and probably a lot more.
Who can resist?
Or that may be some people’s normal weekend eating anyway. Ha Ha!!
Well here’s a great 5th of July workout to help you burn off those excess calories.
And best of all, it only takes 10 minutes and you won’t even have to go to the gym. CrossTrain was open this am 7-11. I did see a few of you but many of you were NOT there so this is something you can do!!
This great 10 minute total body fat burning circuit will work your upper body, lower body, abs and heart rate. All you need is a jump rope and you can do this workout anywhere.
10 minute total body fat burning circuit:
Jump Rope x 100
Jumping Lunges x 10 each leg
Push Ups x 10
Perform as many rounds as you can in 10 minutes. See if you can get 4-5 rounds. Write down how many rounds you get through and the next time you do it simply try to get through more rounds!!
Let me know how many rounds you did! New circuit starts tomorrow….hope to see you soon!
Deb
How to Stay Fit this 4th of July Weekend
July 2, 2010 by Deb · Leave a Comment
If you have plans to celebrate the festivities this 4th of July weekend, I wanted to share some of my personal quick tips with you to ensure you enjoy without falling off track.
First…while there are thousands of holiday weekend survival tips being shared right now, the best advice I can give you is that it is never just one weekend that sabotages your results.
Rather – it is how you spend your time BEFORE and AFTER that matters most.
3 questions for you to Help You Stay On Track:
1. When does your holiday weekend start?
Knowing this will allow you to make good choices up to this point. No need to grab a handful of m&ms at work when you know you will be enjoying a picnic tomorrow.
* My holiday weekend starts Saturday afternoon during our cookout.
2. What will you watch out for?
Are there certain foods or drinks that you consider to be a weakness? How will you manage them?
Put a limit, make a healthier version or avoid altogether?
* I LOVE Potato Salad & Chips I will make a healthier version of
potato salad and limit my serving of chips to one measured portion vs.
eating handfuls out of the bag! I also found chips made out of veggies that will help too!
3. When does your holiday weekend end?
This is the most important question to answer. Knowing when it is time to get
back on track is what will prevent your choices from completely sabotaging your results.
* My Holiday Weekend Ends on Sunday at 5:00 pm. I will get rid of any tempting leftovers and go for a nice evening walk with Lucky (my doggy).
Do something to signify you are done celebrating and ready to get Back on Track and you will stay on the path to fast fat loss results!
I wish you a super fun and safe 4th of July weekend! We will be open Saturday and Monday 7-11 am so start those days with a great workout! Remember we Ankeny folks have Summerfest festivities next weekend!!
Deb
