Spring_Guide_2013 2013_fitness

fitness

For class times, visit www.oregonjcc.org/group_exercise

ADULT FITNESS & CARDIO CENTER

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 with exclusive use of rip:60TM suspension training • Private Pilates studio with 2 Stott® Reformers • 12 personal viewing televisions • 4 LCD Cardio Theater televisions

Locker Rooms

• 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.

Free Adult Group EXERCISE Class Descriptions 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, Sarah, Shannon, Stephanie

Better Body Boot Camp

Increase cardiovascular NEW! and muscular strength in this challenging, self-paced workout. Use resistance, functional training, circuits, and drills.

Instructor: John

Cycling 20/20/20

Give your body balanced training that combines low-impact aerobic exercise, muscular conditioning, and core training. Instructor: Robin

Cardio Interval Strength (Formerly 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: April, John

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Cardio Tone

Give your body balanced training which combines aerobic exercise, muscular conditioning, and core training. Instructor: Robin

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: Jennifer, John, Julie, Shannon

Fitness photos by: Oolite Photography

MJCC l Find Yourself at the J

fitness

Everybody Welcome

Free Adult Group EXERCISE Class Descriptions 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

NEW!

Tai Chi for Better Balance

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

Nia

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

Yoga

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: Lauren, Lily, Maria, Robert, Tara Moderate pace M/Tu/Th am, Th pm, Sun am Moderate to advanced pace M pm and W/F am

Pilates (Mat)

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

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

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: Maria

Zumba

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: Juliette, Monica, Sarah

3:30-4:45 pm $10 per person Members & guests welcome.

Sundays: April 14: Nia May 12: Mothers Day Zumba June 9: Pilates Classes subject to change.

Zumba Gold

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

503.244.0111 l To register, visit www.oregonjcc.org

fitness

Power Sculpt

Gentle Yoga

Join us on the second Sunday of every month for an extra long workout of your favorite class.

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fitness Weight Loss Program

REVIVE! Become a lighter, brighter you!

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

Inpower is designed for patients fighting the side

Wednesdays, April 10 - May 29 5:15 - 6:00 pm FIT300. Trainer: Lisa Franco • Weekly group meetings • Fitness assessment The REVIVE • Individualized goal setting program helped me • 8 (30-min.) personal training sessions lose over 30 pounds (and counting!) I’ve • Nutritional coaching $369 (G: $489) Space is limited. Register today!

done every diet program out there and this is the only one that has worked over the long-term. I highly recommend it!

- Jennifer Baldwin

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

carolyn and robin weinstein Realtors for Every Generation

fitness

®

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Working for you and our community since 1978

to learn more visit

cweinsteinpdxhomes.com or contact us personally

carolyn 503.802.6415 robin 503.802.6405

carolynandrobin@hasson.com

MJCC l Find Yourself at the J

family fitness

FAMILY RECESS NEW! Get ready to move and groove with this fun interactive fitness program geared toward families. Dance, play games, and participate in activities that will keep your heart pumping and working your muscles. Class concludes with a relaxing stretching segment. Recess activities can be recreated at home.

Instructor: Fitness team For families with children ages 5 and older (childcare available for younger siblings.)

Session I Sundays, 4/7 - 4/28 FIT324 Session II Sundays, 5/5 - 6/2 FIT325 (no recess May 26) 11:00 - 11:45 am $55 (G: $70) per session per family SPACE LIMITED. Pre-registration is required.

Everybody Welcome

MJCC Indoor Playground

Play in our climate-controlled sportsplex!

Indoor Playground offers babies, toddlers and preschoolers a wonderful indoor play opportunity and a chance for adults to meet and mingle.

Monday, Wednesday and Friday 10:15 am - 12:15 pm

Members: free (Guests: $3) For more info contact Matt Sasser: 503.244.0111 Indoor Playground ends May 17 and will return in the fall.

Special Indoor Playground

2nd Monday of the Month!

April 8 and May 13 10:15 am - 12:15 pm Snacks, drinks and storytelling provided.

Co-hosted by Chai Baby & PJ Library Sponsored by MJCC & PJA

family fitness 503.244.0111 l To register, visit www.oregonjcc.org

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fitness

To schedule any form of personal training please call 503.535.3541.

small group training

photo by: Oolite Photography

The IGNITE small group training program is giving me the kickstart I really need. Through working with my IGNITE trainer and friends, I am developing better body balance, strength and flexibility. I would recommend this program for anyone.

- Vicki Wise

Specialized. Personalized.

Training at a fraction of the cost.

SMALL GROUPS. BIG

RESULTS.

• Reach your goals in our private studio.

• Train in groups of 2-4 people.

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

Call 503.535.3541 for a free demo session Member Cost per person $20 - 45-minute workout $180 - 10 workout package Guest pricing available

fitness

Schedule with a trainer today! 503.535.3541.

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Junior SMALL GROUPS. BIG RESULTS.

10-17 year olds: Now is your turn to IGNITE!

NEW!

Make fitness fun with Junior IGNITE!

Fitness made fun! Our private small group training studio is now open to youth ages 10-17. Grab a friend or two or we will pair you up for some fitness fun. Group sessions are 45 minutes and consist of 2-4 participants.

Participants will be grouped by age whenever possible. See prices above.

MJCC l Find Yourself at the J

fitness

Everybody Welcome

private training Fitness Assessment 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) 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 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)

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. Reformer training is also great for teen athletes.

Trainers: Gloria, Brandi, Valerie

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, Valerie

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

(3) One hour private sessions $120 (G: $165)

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

Want to train with a friend?

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

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

Instructor: Dawn

fitness

Fitness Questions?

Ask Jennifer Harrington, Fitness Program Manager jharrington@oregonjcc.org photo by: Oolite Photography

503.244.0111 l To register, visit www.oregonjcc.org

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fitness

ALL NEW!

SPECIALTY FITNESS CLASSES Pre-registration is required for all specialty fitness classes

Class

Day

Athletic Conditioning: Mon Run, Bike Swim Wed Cycle Core Combo Enhanced Running Lecture Series Enhanced Running Feldenkrais: Reducing Chronic Pain Feldenkrais: Healthier Standing Feldenkrais: Sitting Comfortably Feldenkrais Series Foam Roller Essentials (Intro) MELT Method Hand & Foot MELT Series Restorative Yoga Restorative Yoga Series Stretch and Release

Time

7:00‐8:30 pm 6:30‐8:00 am

Date

Code

4/8‐6/3* 4/10‐5/29 4/8‐4/29 Mon/Wed 8:00‐8:45 am 5/6‐6/3* Sun 10:00‐11:00 am 4/7, 5/5, 6/2 Sun 11:00 AM 4/7‐6/2* Sun 1:00‐2:30 pm 4/21 Sun 1:00‐2:30 pm 5/19 Sun 1:00‐2:30 pm 6/9 Sun 1:00‐2:30 pm 4/21, 5/19, 6/9 Sat 10:00‐11:00 am 4/6 Wed 11:15 am‐12:15 pm 3/20 Wed 11:15 am‐12:15 pm 4/10‐5/29 4/7 Sun 3:30‐5:00 pm 5/5 6/2 Sun 3:30‐5:00 pm 4/7, 5/5, 6/2 Tues 10:00‐11:00 am 4/9‐5/28

FIT306A FIT306B FIT321 FIT322 FIT317 FIT318 FIT313 FIT311 FIT312 FIT314 FIT316 FIT319 FIT320 FIT307 FIT308 FIT309 FIT310 FIT315

Cost

$199 (G: $319) $56 (G: $71) $30 (G: $45) $80 (G: $95) $15 (G: $25) $15 (G: $25) $15 (G: $25) $40 (G: $55) $10 (G: $20) $10 (G: $20) $80 (G: $90) $15 (G: $25) $40 (G: $55) $56 (G: $71)

* No class 5/26, 5/27

Athletic Conditioning: Run, Bike, Swim

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From beginner to triathlete. This multi sport class/clinic will guide you toward reaching the next level of fitness through functional strength training, swimming, spinning, and running. Come prepared to push yourself at your own pace as we strengthen your core, increase aerobic ability, and receive coaching from an experienced triathlete.

Training may occur indoors or out.

Instructor: Peter

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Cycle Core Combo

This 45 minute class combines 30 min of cycling with 15 minutes of abdominal work and upper body sculpting for a complete full body workout. Instructor: Osh

Enhanced Running Lecture Series

This three part series will include lectures and videos on topics ranging from foam rolling, core strength development, proper form/ breathing, injury prevention/ common injuries, types of workouts, treadmill tips/ workouts, basic program design, cross training, photo by: Oolite Photography types of footwear/ gear for all types of weather, local clubs/ races/ group runs. Instructor: Peter Smith

Enhanced Running: MJCC Running Group

Weekly group run will meet at MJCC at 11 AM with various locations set as destinations with goals ranging and progressing from Wilson H.S. track to the Chart House Restaurant parking lot and finally Marquam Trail to the Fairmont Loop/Council Crest area. All runs will have a clearly specified distance posted, with short and long options. Run will conclude with instructor led cool down at MJCC. Instructor: Peter

MJCC l Find Yourself at the J

fitness

Foam Roller Essentials

Discover the benefits of foam rollers.

Learn new exercises to increase flexibility and range of motion, relieve muscle tension and improve balance.

Foam rolling is essential to any fitness routine. All fitness abilities are welcome. Instructor: Valerie

MELTTM Method Hand & Foot Treatment

MELT Method is a simple technique to provide relief from pain and tension that is associated with many hand, foot, shoulder and neck issues. MELT Method can enhance your balance and flexibility and help with issues such as headaches, carpal tunnel, bunions and much more.

Instructor: Marcia

Everybody Welcome

Restorative Yoga Series

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

Body and mind tools for relaxation will give you more opportunities to find it within your everyday life. Use blocks, straps, rollers and towels.

Bringing your own blanket/pillow is encouraged. Instructor: Tara

Stretch and Release

These stretching classes address muscles as a form of maintenance, by taking joints through their full range of motion. Every stretch is done within each individual’s limits, without forcing or causing possible injury. Improve posture, flexibility, strengthen muscles and enhance the range of motion of all body parts.

Instructor: John

Buddy Bundle Register for any youth or adult aquatics, sports or fitness class with a friend... each of you gets 5% off class fees. photo by: Oolite Photography

Open to members & guests. Must register on separate forms at the same time. Not available for online registration.

Not to be combined with other promotions.

The Feldenkrais MethodTM: Movement Seminars

Dr. Moshe Feldenkrais (1904-1981) was an engineer, physicist, and Judo master. In Israel, the Feldenkrais Method is as common as yoga is in the States. Jacqueline Rubenstein has studied the Feldenkrais Method for over six years. In 2011, she graduated from the Feldenkrais Professional Training program in New York City. She works with people of all ages and abilities.

Reducing Chronic Pain

Do you have pain when you stand for short or long periods of time?

Learn to stand more comfortably by using your skeleton to naturally support you and by using movement as a way to release tension. Practice simple, small movement exercises and discuss healthy, sustainable standing.

Instructor: Jacqueline

Sitting More Comfortably

For many of us sitting is a real pain in the tuchus. Learn practical, valuable tips to make sitting more comfortable as well as techniques that can be incorporated immediately into your everyday life for remarkable change and comfort. Instructor: Jacqueline

503.244.0111 l To register, visit www.oregonjcc.org

fitness

Learn how the nervous system is your best ally in reducing chronic pain and making lasting improvements in your comfort. Includes a short lecture and a slow, easy, gentle movement exercise to illustrate the principles. Instructor: Jacqueline

Healthier Standing

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fitness 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

dance

Club 2-Step

Get moving to your favorite music with this smooth and easy social dance. Singles and couples all welcome. Minimum 6. Instructors: Steve Carruthers and Ariel Kaplan Wed 6:45-7:45 pm 4/10-5/1 CG303 $28 (G: $40) 5/8-5/29 CG304 $28 (G: $40)

Beginning Cha Cha

Latin is as hot as ever. Start from scratch with this fun Afro-cuban original. Singles and couples all welcome. Minimum 6.Instructors: Steve Carruthers and Ariel Kaplan Wed 7:45-8:45 pm 4/10-5/1 CG305 $28 (G: $40) 5/8-5/29 CG306 $28 (G: $40)

photo by: Oolite Photography

Israeli Dancing

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

Celebrate 40 years of Israeli Dancing in Portland!

Wed CG307 7:00-8:00 pm 4/3-6/12

$63 or $10 walk-in no class 4/10 & 5/15

See page 7 for more information.

Saturday, April 20

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Member Business

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MJCC l Find Yourself at the J

GENERAL INFORMATION

Everybody Welcome

activities by age Parent/Child

Childcare Programs Indoor Playground Movin’ n Groovin’ Swim Lessons

Preschool

Childcare Programs Creative Ballet Gymnastics - Tiny Mites Indoor Playground MJCC Day Camp Kickoff Party Soccer Fun Sports Mix Swim Lessons Tae Kwon Do T-Ball Yoga for Kids

BOARD OF DIRECTORS 29 33 24 16-17 29 24 24 33 13 24 24 16-17 24 24 24

Youth

Basketball Skills 25 Beginning Ballet 25 Chess Club 25 Club J 29 Gymnastics, Beginning Tumbling 25 Gymnastics, Intermediate Tumbling 25 Jazz Hip Hop 25 Junior Climbers 25 MJCC Day Camp Kickoff Party 13 Nia for Kids 25 Racquetball 25 Soccer Leagues 23 Swim Lessons & Swim Team 16-18 Tae Kwon Do 25

Teens

Family

Childcare Programs Drop-in Sports Schedule Family Recess Friday Night Lights Indoor Playground Itty Bitty Pool Party Member Family Fun Day Pool Float Sundays Private Swim Lessons Rose City Music Lessons

25 25 25 25 25 23 25 18 25 29 22 33 11 33 20 27 20 19 14

20/20/20 30 Ai-Chi 15 Aquarobics and Aqua Power 15 Aquatic Therapy & Personal Training 19 Arthritis Exercise 15 Athletic Conditioning 36 Arts, Culture & Education 6-14 Better Body Boot Camp 30 30 BODYPUMPTM Cardio Interval Strength 30 Cardio Tone 30 Cycling and Cycle Core Combo 30, 36 Dance (2-Step & Chacha) 38 Drop-in Sports Schedule 22 Enhanced Running Lecture Series 36 37 Feldenkrais MethodTM Classes Fitness Assessments 35 Foam Roller Essentials 37 Forever Fit 31 Fusion Exercise & Stretching 15 Gym Hockey 22 IGNITE Small Group Training 34 Inpower Cancer Exercise 32 Israeli Dancing 38 Massage 22 Masters Swimming 15 MELTTM Method Hand/Foot Treatment 37 MJCC Running Group 36 Nia 31 Personal Training 35 Pilates (Mat & Gentle) 31 Power Sculpt 31 Pilates Reformer Training 35 Private Swim Lessons 19 Racquetball 22 Revive! Weight Loss Program 32 Restorative Yoga Series 37 Soccer Leagues 23 Stretch and Release 37 Tai Chi 31 Yoga and Gentle Yoga 31 Zumba and Zumba Gold 31

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 Korkage Wine. com

Chairman

Jordan D. Schnitzer

President

Edith Dorsen

Executive Vice President

Jerry Sadis

Board Members Stacy Barna Barry Benson Brian Carleton Eric Kodesch Shirlee Lenske Ellen Lippman Mark S. Meyer Bob Philip Gayle Romain Steve Rosenberg Alison Rosenfeld Jay Zidell

MJCC STAFF Lisa Horowitz, Executive Director Beth Germain, Chief Financial Officer Jordana Levenick, Operations Manager Marisa Brown, Director of Marketing Jennifer Baldwin, Director of Development David Pickering, Human Resource Manager Matt Sasser, Membership & Guest Service Manager

Jennifer Harrington, Fitness Program Manager

Anthony Markey, Camps, Aquatics &

Recreation Manager

Bethany West, Rentals & Events Manager Sara Yellan, Cultural Program & Events

Manager Katie Brown, Sports and Recreation

Assistant Manager Becky Ewer, Graphic Designer/Marketing Specialist Lisa Katon, Development Coordinator Maryjane Rocker, Executive Assistant Linda Singer, Community Concierge

The MJCC is a proud beneficiary of the Jewish Federation of Greater Portland and is proud of our partnership with them in strengthening our local Jewish community and greater Portland community.

503.244.0111 l To register, visit www.oregonjcc.org

General Information

Chess Club Junior Fitness Orientation Junior Ignite Racquetball Rock City Soccer Leagues Soccer Skills Swim Team Tae Kwon Do

Adult

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MJCC DAY CAMP 2013 Ages 3-14 We offer full day fun all summer long!

7:30 am - 6:00 pm Archery • Art • Drama • Gymnastics • Kayaking • Rock Climbing • Soccer • Swimming and More!

Open to Everyone!

oregonjcc.org/daycamp facebook.com/mjccdaycamp

REGISTER TODAY!

503.244.0111

MITTLEMAN JEWISH COMMUNITY CENTER 6651 SW Capitol Hwy., Portland, OR 97219 503.244.0111 l www.oregonjcc.org