Wilson's Fitness Magazine - February/March 2014

WilsonsFitness.com February/March 2014

Heat It up

EAT. And enjoy it Page 8

Experience Radiant Heat During Your Workout Page 6

Will Power

JoAnn Wilson survived cancer without missing a beat or a class Page 7

Passport Membership

A right of passage to everywhere and everything Wilson’s Page 14

W EL C O M E / / / w i l s o n ’ s f i t n e s s

A Club for EveryBODY

O

On behalf of the Wilson family and mine, welcome to an inside look at Wilson’s Fitness and its amazing community. Our 32-year journey has been an exciting venture of twists and turns. We believe in exercise and its effect on quality of life.

We work to create a community at Wilson’s that offers something for everyBODY because exercise will change your life.

The more excitement you have to do some form of exercise, the better your attendance will be in shaping your healthy lifestyle. You can’t let one bad day stop you from reaching your goals. We must do various types of exercise, eat correctly, reserve time for rest and hydration and rid our bodies of stress. When we utilize all variables of fitness consistently, we are awarded with better health and potentially an exterior complement.

Over the past four years, U.S. clubs have grown by more than 10 percent, and people are tired of living 10 to 15 years older than their chronological age. Obesity-related diseases add $119 billion to our nation’s health care costs. The kicker?

Obesity is largely a preventable problem. We do not have to go from couch to marathoner over night. We need to simply get active. We set lofty goals, and yet we give up what we want most for what we want right now.

The team at Wilson’s Fitness is certified, willing and capable of serving your fitness needs.

We are committed to helping you on your journey to a healthier you. New programs are being added quarterly, and the opportunities are endless, regardless of your age. Research has proven that those who live in a positive circle eat better, exercise more and simply live better. Exercise will change your life. I have heard it said by many during my 25-plus years in the business: Exercise is a wonder drug. For those of you reading this as members, I challenge you to spread our community. For those of you reading this as nonmembers, I thank you for doing so, and I encourage you to get started, and remember slow progress is better than no progress. Good health and vitality are far better than the opposite.

To good health and fitness,

James Dean Vice President, Wilson’s Fitness Centers 2 \\\ Wilson’s fitness

O n lyat w i l s o n ’ s

Publisher Angela Huhman

Radiant Heat in the HOT STUDIO Why? Radiant heat has many benefits from improved immune system to detoxification.

The increased metabolic rate allows toxins to be purged by the body through sweat.

Forced air heat increases sweat, and radiant heat specifically encourages up to 30 percent elimination of the body’s waste through the skin. Read more on page 6.

CO M ING SOON !

wilson’s magazine Staff:

This spring, look forward to the outdoor team-building obstacle course at the Forum location!

Managing Editor Kristi McCann Art Director Kristin Branscom Photographer Casey Buckman Vice President James Dean Marketing Specialist Ashten Travis Trainer Models Nita Brooks Ryan Kriegel Kelie Morgan Eleni Pardalos Rachael Rogers Catina Topash Beth VanLoo

F i t n e s s F a c t s

70%

The annual cost of being overweight is $524 for women and $432 for men.

The annual cost of being obese is even higher at $4,879 for women and $2,646 for men.

Overweight adolescents have a 70 percent chance of becoming overweight or obese adults.

Individuals who exercise on a regular basis earn Nine percent more than those who don’t.

Children now spend more than seven and a half hours a day in front of a screen (e.g., TV, video games, computer).

25.6% Nationwide, 25.6 percent of people with a disability reported being physically inactive during a usual week compared to 12.8 percent of those without a disability.

Wilson’s Fitness Centers

A n Ac t i v e F o l l o w i n g TWITTER: twitter.com/WilsonsFitnessC FACEBOOK: facebook.com/wilsonsfitness INSTAGRAM: instagram.com/wilsons fitnesscomo

FACEBOOK Julie Wasson some women like flowers or jewelry for their anniversary....I like to go to Wilson’s on rangline,and do some BODYATTACK and BODYSTEP Amanda Bruns Body Combat with Braveheart music?! Epic. In fact, it probably made my month. Thanks Wilson’s. :)

TWITTER Miss Missouri 2013 @MissMissouri13 Nothing warms you up better on a cool day than a good workout! @WilsonsFitnessC Sarah Hill @sarahmidmo Nursing bum heel with my 1st spinning class. #onyourseat (at @ WilsonsFitnessC) 4sq.com/GUPXd Sarah Felts @sarahfelts I can safely say TRX is my new favorite class at @WilsonsFitnessC. Such a good workout.

Success Story

Kathleen Pennington set her fitness goals high and gave up her daily wants to achieve her dreams. Since 2006, Kathleen has lost more than 100 pounds by living a healthy and active lifestyle. She has succeeded by eating right and taking advantage of personal training sessions and group fitness classes at Wilson’s Fitness.

Build a Healthy Lifestyle

At Wilson’s, we offer memberships that fit your fitness lifestyle. Whether you’re looking for a one-stop workout, premium membership that gives you access to all Wilson’s locations or a specialized corporate rate, we will help you find the best package and guidance to reach your fitness goals. Visit with member services to personalize your membership and begin living a healthier lifestyle.

INSTAGRAM wilsonsfitnesscomo Can’t make it in today?

Shovel snow for your exercise! #fitness #snowday

Pump Up the Jams Forget your headphones? Left them in your pocket and washed them? Don’t worry, we’ve all been there. Headphones are available for purchase at Wilson’s on Forum for only $3.99.

Get your workout started on the right foot with your favorite pump-up tunes. wilsonsfitness.com /// 3

wilson’s fitness centers

NEW

YOU G E T IT A LL . A LL CL ASS E S . A LL LOCATIONS . A LL T H E TI M E .

Keeping at the forefront of workout trends, each Wilson’s location is continuously adding new classes and ways to add variety into your fitness schedule. Additional certifications, equipment and space requirements don’t allow specialty classes to be included in a membership...until now!

Introducing Wilson’s new Passport Membership!

Choosing one component of fitness has benefits, but practicing all components of fitness leads to a healthier lifestyle.” — James Dean, vice president

passport: Only $74.95!

Already enjoy a Wilson’s membership?

Discover the class pass by visiting with member services.

Plus, access to Wilson’s 25,000-square-foot BEACH CLUB & MAC SUMMER POOLS

S o m e Pa s s p o r t f e at u r es : • All classes at all locations • GRIT (Rangeline) ht to All broug nally io • Hot Yoga (Forum) you by nat tness fi certified ts • Hot Barre (Forum) enthusias • ViPR (The District) • Warm Vinyasa (The District) • Kickboxing (FIT) • Barre (Forum) • Aerial Yoga (Forum) 4 \\\ Wilson’s fitness

Aerial Yoga

ViPR

Q&A: Forum

1. How long have you been an instructor at Wilson’s?

NB: I’ve been an instructor for eight years.

2. What’s your experience with hot yoga?

NB: I started taking hot yoga about a year ago, and I began teaching when we opened the studio here.

3. Should I take a regular yoga class prior to hot yoga?

NB: It might be good to learn the terms, but our instructors are really good at explaining the moves and the options to help participants find the place where they can start.

4. How much is hot yoga?

NB: If you do a drop-in class, it’s $15 per class. My recommendation is to sign up for the Passport. I tell all the members it’s the best deal they’ll ever find. With a little bit a month, you have unlimited access to hot yoga and speciality classes. After taking two classes, you’re paying more than if you had paid for the Passport.

5. What is the structure of the class?

NB: I teach the 90-minute class called Hot Fusion. In this particular class, we introduce and warm the body. Then, we have a segment for strength and balance. It’s a really good section for growth. Every pose has many levels. Success is defined at whatever level you choose for the day. The second section is a vinyasa flow that creates a lot of heat and energy in the body. We move from pose to pose fairly quickly. It builds a lot of energy internally. A lot of people like to move to the music and feel the beats as they move. It’s my favorite part of the class. The third part is core strengthening and then lengthening.

We finish with a reward, which is a savasana, and absorb all the work you’ve done and find your success.

Forum

6. What are some tips for first-time participants?

NB: First, hydration is key before, during and after class because hot yoga causes you to sweat more than many exercise options. It’s important to prepare your body to be able to sweat and restore the liquids. Secondly, come into class looking for success. Start where you are and not where everyone else is. Give yourself room to grow. Success is individually defined. Look for success in every class.

7. What are your favorite things about hot yoga?

Nita Brooks, Hot Yoga Instuctor

NB: I love the restorative effects it has on my body. I’m very hard on my body because I teach eight classes a week and run several times. I love the way it warms me, lengthens me and, overall, gives me greater flexibility and helps restore my body.

8. What are the health benefits of hot yoga?

NB: For me, the No. 1 benefit is increased flexibility. Your muscles loosen and allow for more flexibility in the heat. There’s greater range of motion and flexibility. We also sweat more in hot yoga. Sweat aids your body in detoxing. The liver and kidneys are the detox system, but toxins are also flushed out through your sweat. It also increases circulation and blood flow to the skin, which helps your complexion. For me, I feel it’s an excellent stress relief above and beyond a regular yoga class. It lifts my spirit.

9. With the cold winter weather, what are some precautions about the class?

NB: My recommendation for coming into the studio is to allow for 10 minutes before class when you can lie down on the mat and allow your body to acclimate to the heat. Afterward, change out of your wet clothes, and bundle back up. Take the extra time, and bring the extra clothes. wilsonsfitness.com /// 5

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Hot Barre

Introducing hot barre classes to compliment Wilson’s regular barre classes Hot barre is centered around a ballet barre and inspired by the workout routine created by ballet legend Lotte Berk. But, the barre is simply there to provide stability, balance and support as you move through exercises.

Targeted muscles: core, glutes, arms and legs 95 degrees + 45 minutes of hot barre = 800 calories burned!

Hot Studio preparations • Wear breathable, fitted clothing • For women, shorts, tights, tank tops or bra tops are all acceptable.

• Men, this is one of the few times when shirts aren’t necessary, but shorts are expected.

• Gripper socks are recommended.

• Wear deodorant, but try to stay away from strong perfumes or cologne.

• Weigh yourself before an after class. For every pound lost, you need to rehydrate with 20-24 ounces of water.

PHOTOS BY Celeste Creative

Why Radiant Heat?

The benefits of heating up your workout in the Hot Studio at Wilson’s Forum location Detoxification: Our skin is often referred to as our third kidney because it is responsible for excreting 30 percent of our body’s waste. Traditional heat encourages some loss, but radiant heat encourages our metabolic rate causing higher rates of toxic waste to be purged from our body.

Cardiovascular health: Circulation is the key to your health. Radiant heat increases heart rate and circulation, which increases blood flow from inner organs to extremities of the skin without heightened blood pressure. Hot exercise serves as a safer and deeper cardiovascular conditioning while creating greater range of mobility.

6 \\\ Wilson’s fitness

Weight loss: The heat expedites the metabolic process of vital organs and endocrine glands, resulting in 600-800 calories to be burned in one class. Plus, it increases calories burned throughout the rest of your day.

Reduced stress: Radiant heat warms the body deeper in the muscles, which allows for greater ranges of motion, increased mobility and lower cortisol levels. Lower cortisol levels mean less stress.

Skin tone: Your complexion will see improvements, thanks to the Hot Studio. Increased blood flow causes more nutrients to reach the skin’s surface, which creates a healthy tone and clear complexion.

Recovery from injuries: Radiant heat stimulates vasodilation of peripheral blood vessels, bringing oxygen to our joints and extremities. This encourages speedier recovery of strains and sprains—relieving pain and reducing the time for recovery.

Immune system complimented: Did you know?

A fever is a natural healing response of your body.

Radiant heat creates an artificial fever, which has a positive effect on the immune system. Virus and bacterial growth slows during a fever, so radiant heat decreases the symptoms in the early stages of a cold or flu.

Survivor Status JoAnn Wilson puts your skip-the-gym excuse to shame.

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If you’re an avid Wilson’s member, you’ve seen this inspiration walking the halls and busting out pumped-up workouts in the group fitness studios. Or maybe you recognize her fresh face from Kathie Lee & Hoda.

At 65 years old, JoAnn Wilson is in better shape than many of the members milling around Wilson’s, and her attitude about maintaining an active and healthy lifestyle is truly inspiring. Around the age of 30, JoAnn began taking aerobics classes, and she quickly moved from the last row in the group workout room to front and center. Her love of cardio classes set her on the fast track to becoming a certified fitness instructor.

“I’ve taught everything from step classes to yoga, hot barre, Pilates and even Spinlates,” she says. “But my favorite is a class I teach now. Total Body Workout combines strength, cardio and flexibility. It’s a oneand-done type of class.”

Although she has no biological relation to the owners, JoAnn is truly part of the Wilson’s family. She was around when Wilson’s

moved into its original Forum location in 1982, and she was one of seven or eight original aerobics instructors.

For someone who is so passionate about fitness and keeps a balanced and healthy lifestyle, it’s shocking to hear that JoAnn is a survivor of stage III colon cancer.

“Yes, I had the cancer for old fat men,” JoAnn says. “It was very unusual for me. I say that if I can get cancer, anybody can get cancer because I lead such a healthy lifestyle.”

She was diagnosed four years ago after agreeing to go into the doctor for a colonoscopy that was prompted when her younger sister Teri Grieg was diagnosed with stage IV colon cancer.

“I would have never experienced any symptoms until I was dying,” JoAnn says.

“Literally, she saved my life.”

Teri and JoAnn both have go-getter attitudes. Teri completed the Kona Ironman while going through chemotherapy, and JoAnn continued to inspire everyone at Wilson’s.

“I never skipped a class while going through chemo, not a single one,” she says.

“That was my release and inspiration to keep going and doing things. Even toward the end when I was toxic and could barely walk out the door, I would walk into the gym and think, ‘I can do this.’”

Now doesn’t your excuse to skip your workout today seem a little bit, well, pathetic?

“My classes have been my support group,” she says. “My whole attitude during chemo was based on teaching aerobics and simply making it to the gym. Even if I could barely stand up, I would sit in front of the class on a workout ball and instruct while my daughter showed the moves. I would feed off the motivation from my class, and they fed off me. It was a mutual thing.”

Her cancer might have slightly slowed her down, but now it’s taking a back seat to her ambition. “I once told James I was going to teach until I was old and gray,” she says.

“Well, now I am old and gray, so maybe I’ll stop once I’m 80. I still have 15 years.” wilsonsfitness.com /// 7

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A H e a lt h y M e w i t h

LauraLee

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Growing up eating a healthy diet got Laura Lee started on the right foot. Even as the youngest of nine children, she always experienced nutritious meals and snacks. Having Cheerios in the house was a big deal, according to her. In addition to her wise eating decisions, Laura is active and fit. She was a member of the University of Missouri track team during her undergraduate years and worked at Wilson’s as a trainer.

Although athletics came naturally to her, Laura couldn’t ignore her passion for food. “I love to come up with my own recipes for unhealthy food options,” she says. “My favorite is remodeling recipes, as I like to call it.”

What started as custom meal plans for a few clients has grown into a full-fledged business, including product placement in Hy-Vee off West Broadway and Grindstone and inside both Clover’s locations. Her Healthy Plates and smoothies can be found in the Wilson’s lobby for people on the go, or you can sign up for her monthly program.

Easy Substitute

Tucked inside the Wilson’s Forum location (and soon to be in The District), Laura Lee shares advice to transform your everyday, lackluster diet into an energy-packed, health-conscious lifestyle.

Breakfast: • 2 eggs and 2 egg whites • organic turkey bacon • Ezekiel bread toast Lunch: • Healthy Plate (packed with grains and protein) • Laura’s favorites: Quinoa salad, low-carb wraps or tuna salad with with cashew mayonnaise (has no hydrogenated oils or sugar) Dinner: • Always try eating dinner before 7 p.m. so your body has time to digest before bedtime.

• High-protein foods, such as fish, chicken or steak • Veggies (Focus on green veggies: broccoli, asparagus, Brussels sprouts, etc.)

• Dinner should also be your lightest and lowest carb meal Snacks: • Plain Greek yogurt with chocolate protein powder mixed in for flavoring • Protein Dots (available at Laura Lee’s, HyVee or Clovers) • 1 ½ cups unsweetened milk and 1 scoop of whey protein

Laura Lee

Start. Do. Graduate in 90 Days. Live. Experience HealthyPLATE. The First 30 Days

Ketchup is usually a popular condiment with kiddos. Try swapping out regular ketchup with unsweetened ketchup and adding a bit of raw honey.

NewThisYear!

10% off Wilson’s members receive

10 percent off

Laura Lee’s services 8 \\\ Wilson’s fitness

TWO MEALS PER DAY WEEKLY

The Next 30 Days

3 TRAINING SESSIONS PER WEEK

TWO MEALS PER DAY WEEKLY

The Final 30 Days

GROCERY STORE VISIT

2 TRAINING SESSIONS PER WEEK

TWO MEALS PER DAY WEEKLY

COOKING DEMO

GROCERY STORE VISIT

1 TRAINING SESSIONS PER WEEK

KITCHEN MAKEOVER

COOKING DEMO

GROCERY STORE VISIT

Congratulations TWO MEALS PER DAY WEEKLY

You have changed your lifestyle. Let HealthyPLATE help you maintain it.

A 90 DAY JOURNEY TO YOUR HEALTHY LIFESTYLE

If you’re not ready to jump into a complete diet redesign, Laura is always willing to share her knowledge about ingredient replacement while teaching a healthy lifestyle and educating people on reading labels. Make sure to visit her blog, livelauralees.com, where she posts recipes and eating tips without counting calories or incorporating fad diets.

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O p t i m i z i n g yo u r b o dy f o r hea lt hy, p r eve n t i ve ag i n g

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Everybody ages; it’s a fact of life. And whether you frequent the gym and keep a well-balanced, heart-healthy diet or not, you’re prone to disease due to the aging process. Chances are, the better your lifestyle choices, the less likely you are to experience ill or failing health. But then again, you never know. Look at JoAnn (page 6) as an example. Healthy aging depends on so much more than your workout routine and diet choices.

Yes, both of those components are important, but what about the uncontrollables: the internal balance, your hormones and immune system and your overall bodily health? Being able to take care of that, now that’s an investment. Instead of focusing only on the controllables, what if you could focus on the uncontrollables as well? Thanks to Dr. Michael Maurizi, 360 Health and preventive aging medicine, you can.

The theory behind 360 Health is simple. Why spend money during the last years of your life on health care and failing health when you can be preventive and experience healthy aging?

Older in age, older in spirit As you age, your hormones decline. It’s just what happens. Loss of hormones means less energy, weight gain, loss of muscle mass, frail bones, interrupted sleep, poor memory, etc.

Sounds thrilling doesn’t it? Common disease that affect the elderly in our society, such as type 2 diabetes, are reversible, as long as you experience early intervention, a balanced diet, exercise regularly and optimize your physiology.

Dr. Maurizi has adapted a supplemental program that improves quality of life by correcting hormone imbalances. “We’re putting back in your body what was naturally there.” Dr. Maurizi says. “We’re not looking for a fountain of youth, but we want to improve their quality of life, make them feel good and improve energy levels.”

Inflammation is a key trigger for cardiovascular disease and other disease processes. Balancing your hormones can decrease that inflammation and, ultimately, improve the way you live.

Wilson's 360 Health will be open mid-February. Call Dr. Maurizi at 573-447-6043.

Total care for your body Like any successful health program, there are multiple components to 360 Health. The total package includes training, exercise, appropriate diet and physiological optimization. Before you get started on your program, Dr. Maurizi conducts a comprehensive health exam. He analyzes blood work, including an extensive thyroid check and completes a food allergy and hormone panel, a full-body composition and a Total Body DEXA Scan. After analyzing all of this, he will prescribe an optimization plan that is going to cater specifically to your body’s needs.

“We’re putting back in your body what was naturally there.” –Dr. Michael Maurizi No, you don’t have to be close to retirement to be involved in the program. In fact, preventive health can start at any age. For example, a younger individual might be concerned with their future health because of their weight. Again, the program takes a preventive approach. Rather than focusing on weight loss, 360 Health addresses weight loss in a healthy fashion. Dr. Maurizi focuses on controllable and uncontrollable problems that are causing you to weigh more, and he addresses significant problems because of weight gain.

The trainers use high-intensity training to optimize each individual heart rate. They find the exact rate at which your body flips to anaerobic and begins to burn fat. Dr. Maurizi says 360 Health is for someone who wants the full health benefits package. It motivates you to exercise, guides you with nutritional diet choices and includes pharmaceuticalgrade supplements and bio identical hormones all under the care of a trained physician.

wilsonsfitness.com /// 9

Tan Rio

Bronze Your Bod Our all-new bronzing team is certified and ready to assist you with the perfect tan.

The team will advise you on duration and frequency giving you a better tan in less time.

T a n n i n g Sp e c i a l s

W i l s o n ’ s M E M B ERS GET

20% off lotions

$15

Spray and Mystic tans ALL THE TIME

Mystic or Spray Tans

See the bronzing team for more specials.

2902 Forum Blvd. • 573-777-1818 facebook.com/tanrio2902

Didyouknow?

Tanning tip from lead bronzing consultant Robin Wycoff: Tanning without lotion wastes the first seven to 10 minutes of your tan because dry skin reflects UV light. Don’t skip the lotions (15 percent off for Wilson’s members).

10 \\\ Wilson’s fitness

Working out before a tanning session could enhance your tan! Exercise improves blood flow, which is going to help you tan faster.

MAC

MAC

Attack

Keep your kiddos active year-round with classes and activities at the MAC

NEW! After-School Program Bring your kids to the MAC from 3-6 p.m., and we’ll take care of the rest!

• Snack time • Homework • Physical fitness It’s a structured, fun and safe environment for kids in grades K-8. Nick, a former physical education teacher, and Kim, creative director, will take great care of them. Register online at wilsonsfitness.com.

Wet N’ Wild Come on in, and get your feet wet. Swimming programs at the MAC are endless.

• The MAC Summer Club • Year-round group and private swim lessons • Indoor Swim Team • Summer Swim Team • Swim Clinics • Family Swim

Kickin’ It Register for soccer sessions at the MAC or online at wilsonsfitness.com Mini & Little Kickers: Introduce the little ones to the fundamentals of soccer.

(Ages 2 1/2 to 5) * Session 2 starts February 4th!

U6-U14: Lace up your cleats, and get ready for the March 2014 Season!

Practice begins March 3rd.

College Late Night: Sunday through Wednesday after 10 p.m., the college kids come out to play. The sessions last for six weeks, and games are 45-minutes long.

Register a team today!

Adult Leagues: Whether you’re a competitive soul or just like the team atmosphere, adult leagues offer a little something for everyone. Check out wilsonsfitness.com for details and dates.

Females in Training Why exercise at FIT? Females in Training has the feel of a private gym with the conveniences of a total fitness club. This full-service fitness center is available to women of all ages and promotes a positive, supportive and empowering atmosphere to reach your fitness goals.

FIT makes it easy to get a workout in while your child is in the play center or enjoying swim lessons, soccer practice and other MAC programs.

Much More Check out the rest of the MAC programs and offerings on wilsonsfitness.com!

• Day Camps • Kids Triathlon Club • Parties and Field Rentals • Skills and Drills • Volleyball League wilsonsfitness.com /// 11

What’s Happening at Rangeline? soon to be Double the size & double the fun

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After three short years at its current location, the Wilson’s Rangeline gym is expanding, thanks to the overwhelming support of its members. Construction has started, and by completion, the structure will reach nearly to Big Bear Boulevard and almost double in size. New gym amenities to be incorporated by fall of 2014 include: • Rings, power racks, a climbing rope, battle ropes, and more • Expanded group fitness room • New cardio equipment “The industry constantly offers new things, • New flooring and Wilson’s Fitness Centers are • Specified stretching areas dedicated to bringing them to our members.”

• New gym floor

Grit and Bear It

— James Dean, vice president

It’s statistically proven that high-intensity interval training is the most efficient and effective way to train. Going away from steady state cardio, Wilson’s Rangeline location offers a 30-minute training that stays at a level of maxed-out intensity. Grit is specific to the Rangeline location and taught with the effectiveness to burn 400 calories during the class and spiking your metabolism to burn an excess 400 calories throughout the rest of the day.

“I like to tell members it gets you fitter faster,” Kelie Morgan says. “It uses your aerobic threshold while incorporating your anaerobic threshold.” Kelie, a Grit instructor, has been teaching the class since it made its debut in April of last year.

According to Kelie, the class is not only perfect for intense athletes but also beginners because there are options for everything. It’s a team atmosphere and a fun way to train in a group setting. It’s not intimidating in regard to the choreography or the complexity of the moves. The class is taught to music, but there’s no emphasis on beats or rhythm.

“People who would most benefit from the workout are people who are looking to take their training to the next level,” Kelie says. “You get in, you work hard and you go home.”

Check out the next page to see Kelie demonstrate moves directly from a Grit workout.

During the construction process, Rangeline workouts will continue as normal.

Look for facility updates at wilsonsfitness.com on the Rangeline tab.

12 \\\ Wilson’s fitness

o GRIT t o r t In n A

Rangeline

Clean and Press

1. Lift the bar, staying close to your body, flipping and catching close to your collarbone.

2. Complete an overhead press using the legs.

3. Reverse the bar back to your set position.

Crawl Pushup

1. Place one hand down and back by your shoulder for a tricep push-up position. The other is in a regular push-up position.

2. As you push down, drive your knee up.

Sumo Plyo Squat

1. Propel quickly off the step, going for height.

2. Catch yourself in a wide squat on the floor with soft knees and your toes out. wilsonsfitness.com /// 13

“We’re not trendy, but we’re hip, and we’ve adapted well to the downtown atmosphere,” says Mark Hudson, general manager. Within walking distance of local businesses and catering to the 24-hour schedule, Wilson’s in The District draws a different type of crowd. “We have people from all over the United States and around the world who sign up for memberships here. That’s why we always try to keep fitness fresh.”

And in doing so, The District offers unique classes, including KettleWorX, ViPR and Moonlight Yoga, specific to this location for the adventurous trainee.

KettleWorX Open , rs 24 hou a 5 days ! week

The 30-minute class is perfect for quick exercise over lunch or a get-to-the-point postoffice workout. Each class is designated to improve either core, strength or cardio, but according to instructor Beth VanLoo, all of the classes are core centric.

“KettleWorX is a functional, three-dimensional training class that mimics everyday life,” she says. “It’s fun and high intensity. I want to be strong in the real world, and this class can help me do that.”

Personal Training Yes, the topic sounds intimidating, but at Wilson’s in The District, we pride ourselves on maintaining personal relationships with our members. Contact Ryan Kriegel, director of fitness, if you want to sign up for personal training, and start moving toward your fitness goals.

PT includes • an evaluation and assessment of goals, current workout routines, family history, etc.; • a one-hour training session with warmup and catered workout. * Whether you’re a current member who never received a training consultation or a brand new member, request a free 30-minute session with any of the personal trainers.

14 \\\ Wilson’s fitness

The District

Try these moves featured FROM the TRX class: Standing Row

1. Get a nice body angle depending on the resistance needed.

2. Keep elbows tucked.

3. Bring yourself all the way in, and pinch the shoulder blades.

4. Release, and repeat.

PIKE

1. Get your feet in the straps, face down.

2. Hold a plank, keeping the core strong.

3. Raise your hips as high as you can in the air, and pause.

4. Bring back down to neutral.

Shake It Up!

Stop by Wilson’s at the District for a high-protein, low-carb lunch or grab a satisfying shake after your workout. Can’t decide from all the delicious flavors? Mark suggests Berry Blast or Candy Bar Craving: Berry Blast • Vanilla Meal replacement • Vanilla Protein • Guava Juice • Raspberry Juice • Apple Juice • Strawberries • Pineapple • Banana Candy Bar Craving • Chocolate Meal replacement • Chocolate Protein • Peanut Butter • Caramel/Hazelnut/Chocolate Flavoring (zero calorie)

All shakes can be made to fit your nutritional needs. Available add on’s: • creatine = improves performance natural supplement • glutamine = increase protein absorption into muscle fibers • fat burner = caffeine • multi-vitamin = all the essential vitamins • energy blend = caffeine and essential vitamins wilsonsfitness.com /// 15

Forum Mon - Fri 5 AM to 10 PM Sat 7 AM to 8 PM Sun 10 AM to 8 PM 2902 Forum Blvd.

Suite 100 Columbia, MO 65203 (573) 446-3232

Downtown Open 24 Hours 5 Days/Week Sun 10 AM to Fri 10 PM Sat 8 AM to 8 PM 111 Orr St. Columbia, MO 65201 (573) 777-6700

Females in Training Mon-Fri 5:30 AM to 3 PM Sat 8:00 AM to 9:30 AM Sun 12 PM to 2 PM 2900 Forum Blvd.

Columbia, MO 65203 (573) 449-2606

MAC The Place to be in Columbia for soccer, swimming, activities, sportsmanship and fun!

2900 Forum Blvd.

Columbia, MO 65203 (573) 449-2606

Feb. 1-2 BODYSTEP, BODYPUMP, BODYFLOW, GRIT and RPM Launch New Programs at Wilson’s Locations

Feb. 8 Entire community invited!

3rd Annual Fitness For A Cure, 2:00-5:30 pm, Hampton Inn & Suites, 1225 Fellows Place

Feb. 4 Little Kickers Session begins

Feb.8 Basketball Skills & Drills Session Begins

Swim Lesson Session begins

Mar. 3 U6-U14 Soccer Session Begins

Old Hen’s Soccer League begins

Rangeline Mon-Thur 4 AM to 11 PM Fri 4 AM to 9 PM Sat 7 AM to 8 PM Sun 10 AM to 10 PM 2601 Rangeline Columbia, MO 65202 (573) 443-4242

Mar. 4 Swim Lesson Session begins Mar. 5 Old Farts Soccer League begins Mar. 31 Indoor Swim Team Session Begins Swim Lesson Session begins

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