FALLING INTO ROUTINE
Cool breezes, gorgeous scenery
and a hint of cool air - its fall,
and the kids are back in school
and you’re back to your old
schedule. Now take your old
schedule and remember to
include one thing - exercise. By
adding this from the get-go, you
increase your chances of
actually doing it!
And now that fall is here, we are
also
returning
to
regular
business hours:
Monday – Friday: 5:45am – 9pm
Saturday: 7am – 7pm
Classes have also resumed so
be sure to get your name on the
sign up sheets quick! And check
out our new classes! We have
some pre-registered classes on
offer also. Something new to
add to your routine!
How
exciting!
There are lots of new things
happening, so be sure to keep
an eye on posted notices and
offers around the gym.
See you around the gym ladies!
SIGN IN PLEASE!
It has come to our attention that
there are members not signing in
when they arrive, nor are they
pulling their membership cards
to place in the basket. Please
make sure you are doing both
these things.
If there were ever an evacuation
of the building (and there has
been one in the past) we take
the sign in sheets with us
outside to double check our
members are all out safely. We
also keep these sign in sheets
as record of your attendance at
the gym in case you were ever in
need of the information for
insurance claims etc.
Pulling your membership card
allows our staff to check that
your membership is current
before placing your card on the
board. You should also check
your membership expiry date
when
you
re-file
your
membership as you leave.
We have had occurrences of
people working out knowingly
without a current membership
which is unfair to you the paying
member.
And we also are
finding we have the occasional
non-member signing in using a
current member’s card. Both of
these situations involve fraud
and theft and we take these
issues very seriously.
So please do not be offended
when a staff member asks you
to stop working out to come and
sign in and pull your card.
even makes it to their list of
priorities or it is so low on the list,
it never gets crossed off!
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INSIDE THIS ISSUE:
Falling into Routine
1
Sign In Please!
1
From the Desk of Katie
1
Bootcamp Rah Rah
2
Muscle into Fat?
2
Overwhelmed
3
Motivation / Free Coupon!
4
It sure is nice to
see
all
you
“summer’s over I
need to get back
to
the
gym”
returnee’s!
I
trust you enjoyed
the
sunshine
while it lasted!
Welcome too, to
all
the
new
members!
We
hope you will
sweat hard with
us!
In other exciting
and
important
news, we are
looking to open
for a three hour
period
every
Sunday 10am –
1pm. However,
in order to do this
we need a couple of RELIABLE
volunteers to alternate the
Sundays. If you are interested,
please come and have a chat to
me. We only need two people
so it will be worth your while to
see me sooner rather than later
before someone steals the
opportunity out from underneath
you! Thanks!
eating healthy. There are also
some other incentives for being
a bootcamp participant and we
will often throw in the odd free
event or item for you to enjoy.
BOOTCAMP DATES:
Please check the bootcamp
board located in the upper level
hallway for up and coming
bootcamp dates and important
information.
Bootcamp’s run
consecutively 6 weeks on 2 off
unless otherwise stated so even
if this bootcamp does not work
for you, you have the option of
signing for the next one.
TIME SLOTS:
Available time slots for each
bootcamp are posted in the
upper level hall way two weeks
prior to the beginning of
bootcamp. You can also leave
your name and number with the
downstairs staff any time prior to
these postings. Those whose
names are already on our
bootcamp list will be given first
choice of available time slots
before the sheets are posted
upstairs. There are trainers for
morning, afternoon and evening
slots.
BOOTCAMP INFORMATION:
Bootcamp consists of some
intense training including weight
training, cardio and other aerobic
activity. The intensity however is
set by each individual. How
hard you push yourself to
complete the set exercises, is up
to you. This makes bootcamp
ideal for any age and fitness
level.
We have had some
awesome feedback and great
results with our bootcamps and
they are a lot of fun too.
You meet with your trainer and
group for 3 hours a week.
Usually this is split into two 1 ½
hour sessions each time but
there are some trainers who
prefer to meet 3 times a week for
an hour each time. Your group
itself consists of anywhere from
just you to a maximum of 8
people. This is all dependent on
who signs up in the same time
slot that suits you.
COST OF BOOTCAMP:
The cost of bootcamp is $120.00
(plus GST) however you must
also have a current gym
membership to participate. If
you just wanted to do bootcamp
and were not interested in gym
membership after the duration,
then you can purchase the
bootcamp
package
which
includes bootcamp and a 6 week
membership. The cost of which
is $170.00 (plus GST). You also
have the option of purchasing
bootcamp at $120.00 and any of
the
regular
membership
packages (3 month, 6 month, 12
month).
Bootcamp cost has increased
due to changes we have made
to better the overall program,
increasing both the trainer time
and bang for your buck!
If you have any more questions
please talk to Jody or Katie.
Once you are signed up for
bootcamp you will receive a
book that will instruct you and
teach you about certain aspects
of
bootcamp,
including
information about nutrition and
CAN YOU REALLY TURN FAT
INTO MUSCLE?
You may have heard that by
following a proper diet and
exercise program, you can
actually turn body fat into
muscle.
Not true. Fat and muscle are two
separate entities. You must burn
fat and build muscle.
Here's how fat is burned:
When you lose weight (by eating
less and exercising more), an
enzyme located in fat cells
disassembles the fat compounds
and sends the components into
the bloodstream. Liver and
muscle cells take up these
components and disassemble
them even further until what's
left is a compound called acetylCoA. Acetyl-CoA then enters the
Krebs cycle, a series of chemical
reactions that takes place in the
mitochondria -- the cell's "power
plant."
The end product is made up of...
• Carbon dioxide, which is
expelled when you exhale.
• Water, which is lost as urine
and perspiration.
• Heat, which helps maintain
body temperature.
• ATP, the molecule that fuels
cellular activities that require
energy.
On the flip side, to build muscle
you need to work those muscles
on a regular basis and eat
appropriate amounts of dietary
protein. Your protein grams for
the day should total about 50%
of your body weight in pounds,
unless you're a serious athlete,
in which case your protein
requirements should total about
50-80% of your body weight in
pounds.
- Joy Bauer, M.S., R.D., C.D.N.
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kids,
family,
social
obligations...they're never going
to go away. If you're waiting for a
clear schedule, you'll be waiting
for a long time. If you really want
to exercise, find a way to do it
now.
Exercise is a lot like spinach -everybody knows it's good for
you; yet many people still avoid
it, forgoing its potential health
benefits.
Be honest...on your list of
priorities, where does exercise
fall? Is it even on your list?
Some of you don't exercise
because you think you don't
have time. You're waiting for
your schedules to ease up, for
the weather to cool off or heat up,
for school to end or start, or
some other future event. The
truth is, there's never a right time
to get moving. It's now or never,
so read on to find out how to
make exercise a reality.
Why You Don't Exercise
We all have excuses for why we
don't exercise. Recognize any of
these?
“Exercise is boring.” If you
don't look forward to your
workouts, it's no wonder you
skip them. People often force
themselves into activities that
don't interest them which, of
course, increases the quit-factor.
There
are
no
immediate
consequences to skipping a
workout. It's not like you'll gain
10 pounds or suddenly get heart
disease if you miss one day. But,
it's easy to let the time get away
from you until, pretty soon it's
been a month since your last
workout.
Then
come
the
consquences-weight gain, low
energy and more.
“You're waiting to fall in love
with exercise.” Think you'll
suddenly wake up one morning,
itching to get to that workout? It
just doesn't work that way. You
have to work at it every day and
find that motivation wherever
you can.
A FRIENDLY REMINDER
If you have your husband, son
or other significant male
figure picking you up or
meeting you at the gym, please
have them check in downstairs
rather than coming upstairs to
find you. If the downstairs
door is locked, please make
sure they wait for you at the
bottom of the stairs.
“You get frustrated by lack of
results.” Are you a scalewatcher? Remember, it takes
time to see results. If you're
obsessed with the scale, it's that
much harder to stay motivated.
Focus on what you're getting
NOW--energy, stress reduction,
satisfaction, etc. The scale isn’t
a true indicator of how well you
are really doing. If you have to
weigh yourself to keep yourself
motivated, make sure you are
only weighing once a month and
if possible use a body fat scale
rather than the regular bathroom
variety.
“You don't have huge chunks
of time to do all this exercise.”
You're in luck--you don't need
lots of time. Just 10 or so
minutes a few times throughout
the day and you've got yourself
an exercise program.
“I’ll start tomorrow.”
Tomorrow never comes! Make
you the priority and start today!
LOST PROPERTY
Please check the lost property
bin for anything that may
belong to you. We also have
smaller and more valuable
items downstairs that are
missing
their
owners.
Anything lost property not
claimed by 30th November
2007 will be given to goodwill.
“You're waiting for things to
calm down.” Haven't you
figured it out yet? Life doesn't
calm down as we get older. Jobs,
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