MJCC Winter Program Guide 2013 - Fitness Pages

Fitness

Everybody Welcome

Adult Fitness & Cardio Center Amenities • Precor® and Matrix® cardiovascular exercise equipment • 19 Studio cycling bicycles • 2 Group exercise studios • IGNITE Private Small Group Training Studio • Private Pilates studio with 2 Stott® Reformers • 12 personal viewing televisions • 4 LCD Cardio Theater televisions

Locker Rooms

photo by: Oolite Photography

photo by: Oolite Photography

• Equipped with sauna, steam room, whirlpool & digilock lockers • Free towel service • Long-term half-locker rentals available for members ($9/mo.) See guest services for details.

Inpower is designed for patients fighting the side

effects of cancer treatment. Reduce side effects, improve quality of life and help overall recovery by maintaining or increasing physical fitness through a customized plan. Good for people from the time of diagnosis on through survivorship.

M/W: 4:00-5:00 pm and Tu/Th: 2:00-3:00 pm at the MJCC

Call Laura Rosencrantz at 503.915.0035 Member Business

fitness 503.244.0111 l To register, visit www.oregonjcc.org l Member priority registration Nov. 28-Dec. 4.

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adult Fitness 2nd Annual!

Fitness Palooza swim reformers ignite

Sunday, January 6 2:00 - 4:00 pm FREE TO ALL Members and Guests

adult fitness

Sample fitness classes including: Zumba, Yoga, Forever Fit, UXT and more!

Visit the IGNITE Studio. FREE demos every 15 minutes.

Pilates Reformer demos Sports and recreation programming for kids Open swim Nutrition information Blood pressure screenings and body fat analysis Chair massage

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Zumba Dance Party!

Coming soon! Stay tuned for details.

www.oregonjcc.org/zumba MJCC l Find Yourself at the J

adult Fitness

Everybody Welcome

Free Adult Group EXERCISE Class Descriptions For class times, visit www.oregonjcc.org/group_exercise BODYPUMPTM

This 60-minute workout challenges all of your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. Great music, awesome instructors and your choice of weight inspire you to get results! Instructors: Julie, Karen, Sarah, Shannon

20/20/20

Give your body balanced NEW! training that combines lowimpact aerobic exercise, muscular conditioning, and core training. Instructor: Robin

Cycling

Sprint, climb, spin and sweat in this high energy group biking experience set to powerful music. Cycling is CRAZY popular! Ensure your space by picking up a numbered ticket within one hour before the class begins.

Once the class gets started your instructor will collect the tickets. No one may participate in class without a ticket. Instructors: John, Jennifer, Julie, Shannon

Forever Fit

Move it, strengthen it, and stretch it in this mixed-format class. Guaranteed to work all your muscles, including your heart. Great for beginners and active seniors. Instructor: Robin

Recharge, rejuvenate and come alive with this blend of dance, martial and healing arts! Nia stimulates body, mind and spirit. Great for all fitness levels. Instructor: Patricia

Improve range of motion, postural strength and balance, abdominal strength, stability and control, and learn the body’s awareness to its position in space. (For private Pilates Reformer call 503.535.3541.)

Instructors: Valerie, Julie

Gentle Pilates

Perfect for those new to Pilates who prefer a slower pace or have injuries or disabilities. Includes movements to improve core strength, balance and flexibility. Instructor: Gloria

Total Body Conditioning

Get a complete aerobic NEW! head-to-toe workout while incorporating isometrics, weights, bands, balls, and floor work to build strong, lean, well-defined muscles. Instructor: Robin

Gentle Yoga

This class is slower-paced than traditional yoga offerings. It’s perfect for beginners, people with injuries or disabilities, or those who just want to take it a bit easier. Learn and practice basic postures that bring strength, flexibility, and balance to your body, as well as breathing techniques and yoga philosophy.

Instructor: Rachel P.

Ultimate Cross Train (UXT)

Experience this challenging and dynamic whole body muscle conditioning and cardio class using weights, bands, exercise and medicine balls as resistance tools all while keeping your heart pumping!

Instructor: John, Janine

Zumba

Tai Chi for Better Balance

Dance your way to fitness, with aerobic and resistance interval training to Latin and international rhythms. Maximize caloric output, burn fat and tone your body in a fun, party-like atmosphere. Instructors: Bonnie, Monica, Sarah

Yoga

Zumba Gold

Learn an 8-step routine designed to enhance your sense of balance, body awareness and overall health.

This class incorporates slow gentle movements that deepen awareness, relax the body and sharpen the mind.

Instructor: Jim

This Vinyasa (flowing) class focuses on meditative breath, body strength, proper body alignment in asanas (postures), flexibility and balance.

This is a fitness based yoga class.

Instructors: Rachel P, Tara, Lauren, Maria, Lily

Zumba Gold modifies the moves and pacing of regular Zumba to suit the needs of the active older participant, as well as those who would like a little slower pace. Instructor: Laura

Moderate pace M/Tu/Th am, Th pm, Sun am Moderate to advanced pace M pm and W/F am

503.244.0111 l To register, visit www.oregonjcc.org l Member priority registration Nov. 28-Dec. 4.

adult Fitness

Nia

Pilates (Mat)

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adult Fitness

To schedule any form of personal training please call 503.535.3541.

small group training

NEW!

Specialized. Personalized.

Training at a fraction of the cost.

SMALL GROUPS. BIG RESULTS.

Our private studio is ready to ignite your passion for exercise! IGNITE trainers will work with your schedule, fitness goals and pocketbook.

• Work in groups of 2-4 people.

• Reach your goals faster than doing it alone.

• More fun for everyone.

• Create your own group or we will create one for you.

• 45 minute sessions - fit your schedule.

Now is your time to IGNITE! Schedule with a trainer today! 503.535.3541.

For a Free Demo Session

Fitness Questions?

Call 503.535.3541 to schedule.

Ask Jennifer Harrington, Fitness Program Manager jharrington@oregonjcc.org

IGNITE provides exclusive use of RIP:60TM Suspension training, Kettlebells and much more.

adult FITNESS

Weight Loss Program

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REVIVE!

Become a lighter, brighter you!

Learn to change your eating habits, improve your health and have more energy.

Wednesdays, Jan. 9 - Feb. 27 5:15 - 6:00 pm FIT201. Trainer: Lisa Franco

Member Cost per person $20 - 45-minute workout $180 - 10 workout package Guest pricing available

• Weekly group meetings • Fitness assessment • Individualized goal setting • 8 (30-minute) personal training sessions • Nutritional coaching $359 (G: $479) Space is limited. Register today!

“Lisa’s training sessions have taught me how to use the gym, and our nutrition sessions kept me motivated and eating better. I lost 20 pounds!”

- Andrew Wallace

MJCC l Find Yourself at the J

adult Fitness

Everybody Welcome

private training Fitness Assessment

Private yOGA instruction

Fitness Assessment Get a a snapshot of what your fitness level is today. A certified personal trainer will assess your endurance, strength, flexibility and body composition. $39 (G: $54)

Integrated Movement Therapy® Certified Therapeutic Yoga instructor Rachel Plies uses yoga’s physical and spiritual framework in conjunction with conventional neuro-physiological perspectives to address challenges from depression and anxiety to degenerative conditions and illnesses.

One-hour sessions only. Prices are the same as personal training.

Instructor: Rachel P.

Fitness Assessment Package Get a fitness assessment AND two post-assessment personal training sessions to help you achieve your goals. $99 (G: $144)

private personal training & Nutritional Coaching One-to-One Personal Training A trainer will customize your workout program to ensure you are using your time in the most effective manner to reach your goals.

1 Hr. 5 x 1 Hr. 10 x 1 Hr.

$56 (G: $71) $265 (G: $340) $495 (G: $645)

½ Hr. 5 X ½ Hr. 10 X ½ Hr.

$35 (G: $50) $165 (G: $240) $290 (G: $440)

Want to train with a friend?

Check out our new IGNITE Studio see page 34 for details!

Nutritional Coaching Let our nutritional coaches help you reach your goals in a 1:1 setting that will meet your needs. Coaches: Lisa, Tara

NEW!

photo by: Oolite Photography

private pilates reformer Why Pilates Reformer?

• Improve strength, flexibility, balance and mobility • Increase joint range of motion • Relieve back pain and stress • Challenge deep abdominal muscles to support the core • Reduce stress, relieve tension, boost energy through deep tissue Private Pilates Reformer Training Try mind-body exercises that transform the way your body looks, feels and performs. Exercises originate from the core to integrate all muscles. Get a complete headto-toe workout. Trainers: Gloria, Brandi, Valerie 1 Hr. 5 x 1 Hr. 10 x 1 Hr.

$56 (G: $71) $265 (G: $340) $495 (G: $645)

Intro to Pilates Package Improve strength, flexibility, and balance while toning and building lean, long muscles. Reformer exercise is possible for almost anyone, at any age, at any fitness level! New clients only. One package per member. Trainers: Gloria, Brandi (3) One hour private sessions $120 (G: $165)

503.244.0111 l To register, visit www.oregonjcc.org l Member priority registration Nov. 28-Dec. 4.

ADULT FITNESS

AQx: Aquatic Conditioning and Rehabilitation A blend of shallow and deep NEW! water conditioning combined with land exercises to maximize your time. Instructor: Dawn

Intro to Integrated Movement Therapy® Package For those who are new to Integrated Movement Therapy we offer this special introductory package. New clients only. One package per member. Instructor: Rachel P. (3) One hour private introductory sessions $120 (G: $165)

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adult Fitness ADULT workshops & CLASSES nutrition & exercise

Yoga Relaxation Workshop

Jump Start to Healthy Eating

Sun FIT207 1/27

Sun FIT205 1/13-2/3 no class on 1/20

Using restorative yoga poses, breathing techniques and guided meditation, this class will help you find a sense of peace and calm.

Offering your body and mind tools for relaxation will give you more opportunities to find it within your everyday life. Instructor: Rachel P.

1:00-2:30 pm $12 (G: $22)

Awareness through Movement Workshop

This class is designed specifically for those recovering from chronic pain and repetitive injury. Stimulate your brain, utilize your innate ability to learn, increase flexibility, and improve posture all through easy, gentle exercise. Exercises are done lying on the floor or sitting in a chair, whichever is most comfortable.

Instructor: Jacqueline Sun 2/24

FIT206

1:00-3:00 pm $15 (G: $25)

adult FITNESS

Yoga Alignment Workshop

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Join a community of yogis for a two hour alignment workshop.

Gain knowledge of tools, skills and physical body alignment to strengthen your yoga practice and postures. Receive individual alignment adjustments, ask questions and learn ways to strengthen your individual practice.

Instructor: Tara Sun FIT208 3/3

1:00-3:00 pm $15 (G: $25)

To schedule any form of private yoga instruction please call 503.535.3541.

Adopt the concept of clean eating into your busy lifestyle. This series will teach you how our nutritional needs vary depending on our bodies. If you are ready to clean out the kitchen and start eating healthy, you won’t want to miss this! Instructor: Tara 1:00 -2:15 pm $50 (G: $65)

dance

Fusion Waltz

Step out of the box! Glide across the floor with cross-step and rotary waltz as a foundation. No partner or experience required. (minimum: 6) Instructors: Steve Carruthers and Ariel Kaplan Wed 7:45-8:45 pm 1/9-2/6 CG205 $35 (G: $50) 2/13-3/13 CG206 $35 (G: $50)

Club 2-Step

WomenStrength

Teenage and adult women will learn strategies to help defend against physical assault.

Women will identify risks and practice verbal and physical defense strategies to combat sexual and domestic violence. Offered by the Portland Police Bureau.

Jan. 2, 7, 9 6:00 - 9:00 pm at the MJCC Free. To register contact WomenStrength, 503.823.0260 or womenstrength@portlandpolice.org.

Learn the basics. Practice easy fun moves and dance to your favorite songs of all genres. No partner or experience required. (minimum: 6) Instructors: Steve Carruthers and Ariel Kaplan Wed 6:45-7:45 pm 1/9-2/6 CG207 $35 (G: $50) 2/13-3/13 CG208 $35 (G: $50)

Steve and Ariel break down the dance into easy-tolearn pieces. They provide individual feedback with lots of practice before we go on to the next segment. We’re thrilled with this gem of a class.

- Harriet & Chuck Saxe

Israeli Dancing 6351 SW Capitol Hwy, in Hillsdale (next to Wells Fargo ATM)

~ Wine tasting & live music, along gourmet small bites & appetizers ~ Buy with confidence -- smart & down-to-earth wine buying help ~ High quality & value wines at reasonable prices: locals, imports & Koshers

Do you know the difference between a Hora and a Debka? Join this fun basic Israeli folk dancing class.

All levels welcome! (minimum: 6) Instructor: Allison Victor Wed 1/9-3/13

CG209 7:00-8:00 pm $70 or $10 walk-in

SAVE THE DATE: Celebrate 40 years of Israeli Dancing in Portland! Saturday, April 20, 2013 www.portlandisraelidance.com

Korkage Wine. com

MJCC l Find Yourself at the J

FAMILY Fitness

Kick aoffhe2a0l1t3hy start! with

For families with children ages 6 and older (childcare available for children 5 and under).

Join this fun, interactive series: • Combine exercise and nutrition guidance.

• Learn about nutrition and how food affects our bodies.

• Examine food labels. Get tips on how to choose healthy options.

• Get ready to move for family recess! Recess sessions will include fun family exercises that can be recreated at home.

Sundays, Jan. 13 - Feb. 3 (no class Jan. 20) 12:00 - 12:45 pm, FIT202, $95 (G: $115)

SPACE LIMITED. Pre-registration required. Reserve your spot today!

Instructor: Tara

FAMILY FITNESS 503.244.0111 l To register, visit www.oregonjcc.org l Member priority registration Nov. 28-Dec. 4.

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