April

Helping You Help Yourself Naturally

Physically, Emotionally, Spiritually

Presenter
Carla Roethlisberger

Be sure to check out & join in our group fitness classes! Schedules at front desk
Beginners spinning classes, Tuesdays & Sundays sign up sheets at front desk due to limited bikes. Friday spinning classes have also been changed from Fridays to Wednesdays @ 5:30 am. Deep stretch Yoga on Thursday the 11th morning class only and the 29th morning and afternoon classes. Only 2 more chances in April to join in for Saturday group training and/or Wednesday TRX class. Prices $2 for 12 week participants and $5 for members and nonmembers,

Where
St. Martin Lutheran Church 10995 Canada Rd Birch Run Mi, 48415

When

April 20, 2013 10am - 5pm For more information visit Www.intentionalhealthproducts.com

Featuring the Chi Machine and Far Infrared Dome

Steam Room Remodel Scheduled for April 14, 2013 And will last approximately 2 weeks 4 Week Challenge starts April 29, 2013
$99 for members $149 for nonmembers

12 WEEK CHALLENGE

Assessment Winners
Most Classes Attended: Tina Schmitt
Wins Free Smoothie & 1 Personal Training Session

Biggest Increase in push-ups: Lisa Ayling

Wins 1 Personal Training Session

Biggest Distance Improvement: Brenda Haines

Wins 1 Personal Training Session

Highest % of Weight Lost: Stephanie Baronski

Wins $10 DFC Gift Card & 1 Personal Training Session

Final Assessments April 15th - 21st

Jean Turner
Personal Trainer, Certified Yoga/Pilates Instructor, Lifestyle Fitness Coach

SPRING TRAINING
Spring has officially arrived. The days are getting longer and the weather warmer. Now is the time to get in shape for all those outdoor sports and activities that warm weather brings. I have put together a few tips to help you get started. GOALS Set some goals-challenge yourself! Sign up for that race if you are a walker or runner. Improve your game if you play outdoor sports or golf. Bikers and hikers, seek out more challenging courses or trails. Try an obstacle course if you really want a challenge. What are you waiting for? TRAIN Everyone can benefit from core strengthening which basically means strengthening the whole torso area, chest to pelvis. Talk to a trainer if you are not sure which exercises are best. Yoga and stretching are also beneficial to all. Start out slow with cardio and basic strength training for the first couple of weeks. Try to target all of the major muscle groups, 2 to 3 times per week until you have a good base built. Once that is done, you can move on to more sport-specific training. RUNNERS, WALKERS, BIKERS AND HIKERS You will want to emphasize lower body work such as squats, lunges and heel raises. Straight leg dead lifts are good for the hamstring and glute muscles. BALL PLAYERS AND GOLFERS You will want more upper body training using cables to simulate swings and hand weights to strengthen shoulders and arms. You can also use the cables for back rows and pull downs to keep your back in shape. OBSTACLE COURSE Plyometric training is your best choice along with basic boot camp style workouts. As always, confirm your health with your health care provider before starting new activities. Optimal hydration and nutrition are equally important. HAVE FUN & ENJOY YOURSELF! Jean Turner /ACE Personal Trainer

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