OAKRIDGE NEWS
www.oakridgefitness.com
everyBODY thrives
July 2012 CLUB STAFF Nathan Cook…………….…General Manager nathancook@oakridgefitness.com Ines Mossbacher……….Operations Manager inesmossbacher@oakridgefitness.com Erin Wimmer………….Group Fitness Manager erinwimmer@oakridgefitness.com Debbie Tisinger-Moore…......Racquetball Pro Debbie@oakridgefitness.com Marc Majdick…………………………Tennis Pro MarcsTennis@aol.com Kim Johnston…………...……Activities Director kimjohnston@oakridgefitness.com Kristina York………..….....Membership Advisor kristinayork@oakridgefitness.com Jamie Isenberg.…….…Membership Advisor Jamieisenberg@oakridgefitness.com Randi Snyder…....Personal Training Manager randisnyder@oakridgefitness.com
OAKRIDGE ATHLETIC CLUB 2655 ERRINGER ROAD SIMI VALLEY, CA 93065 805.522.5454
During the summer months it is often difficult to stay focused on your fitness goals; kids activities, BBQ’s, and vacations can easily side track you. A great way to stay focused is to create a short-term summer related fitness goal and train for it. The goal will depend on your individual fitness level. A trail bike ride or run, a long hike, an ocean swim, finally completing 18 holes of golf, learning to surf or play tennis are some examples. As a Southern California resident one of the great benefits is the incredible outdoor options we have. As Oakridge member you have everything you need to train your body to successfully complete a challenging summer fitness goal. Take advantage!
SUMMER SWIM Summer is now in full swing and our second session of swim lessons are about to begin. There are only a few spots left so stop by the front desk to sign up. With unparalleled instruction, you can be sure that you child will become a confident swimmer. We offer instruction from beginning all the through advanced….maybe you need a refresher on stroke fundamentals. If lessons aren’t your thing, add your child to your membership and come to the OAC pool to relax and have fun. We offer daily recreational swim for families to beat the summer heat in Simi Valley. Please remember that in summer, more people choose to spend time at the pool, below are a few reminders on OAC pool safety
POOL SCHEDULE Monday - Friday
5am-8:30am • Lap swim only 8:30 -9:30am • water based classes 9:30am – 1pm • Lap Swim Only 1 – 3pm • recreational (family) swim 3pm – 5:30pm • lap swim only 5:30 – 6:30pm • water based classes 6:30– 8pm • lap swim only 8– 11pm • NO RESTRICTIONS
OAC Pool Reminders & Regulations • No running on the pool deck. • No diving or jumping off the edge of the pool. • Please do not sit or climb over the lane lines. • Food, drink, and glass containers are not allowed in or near the pool area. • Keep balls, Frisbees, and large inner tubes away from the pool and pool area • Kickboards and floatation devices are for lap swimming and fitness use only. • Please keep pool furniture at least 3 feet from pool edge. • Lounge chairs left unoccupied for more than 30 minutes will be cleared and made available to other members. • Lounge chairs or personal belongings may not block a walkway, Club entry, or exit. Pool usage may be temporarily restricted due to previously scheduled programs. Children using this pool must be under direct adult supervision at all times
Attention
OAC Members
th
4 of July in Simi Valley
When: Where:
July 4th, 2012 2:00 PM to 10:00 PM Rancho Santa Susana Community Park, 5005 E. Los Angeles Ave. Simi Valley, CA 93063
Oakridge will be open on the 4th of July between the hours of 7am – 4pm. Child Care: 8am - 1pm
please schedule your workouts accordingly & have a safe Independence Day
Since 1970, the noontime Rotary Club of Simi Valley has joined with the City of Simi Valley to celebrate our Nation’s Independence Day and show our community patriotism by sponsoring and organizing the Fourth of July fireworks display for the community of Simi Valley. In 2012, they will provide another spectacular display and exciting event for the whole family. The free festivities will begin at 2:00 p.m., with many activities that will entertain the entire family. Bring your family and friends, and don't forget your lawn chairs and blankets. Come share your Independence Day with us and enjoy a fun-filled day with live music, children’s play areas, and great food, all culminating with a spectacular fireworks display.
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TENNIS OAC’s comprehensive youth program is
unparalleled for children 4 through 18, beginners through advanced tournament players. Introducing your child to the lifelong game of tennis is our priority — whether they join us for recreation and socialization, or to hone their competitive edge. Programs include: • Instruction: classes, clinics, and lessons • Junior team tennis league • Tennis camps
Instruction: Classes, Clinics, and Lessons Our staff of USPTA professionals takes enormous pride in the quality of instruction we offer. Lessons and clinics are available for every skill level on a year-round basis. We cater our coaching to your child's individual needs — or the needs of the group.
Private, one-on-one, lessons are available to
strengthen every aspect of your child’s game. Our classes teach basic drills, serves and sportsmanship, according to each class level. All classes allow for special attention to individual needs. To schedule a lesson or inquire about youth instruction, contact our OAC Tennis Pro Marc Majdick or send us an email. tennis Note: Children who are not on their parents’ membership can still participate in the program for additional charge.
Junior Team Tennis League This program also includes a high school boys and girls team, which has regular practices during the off-season of their school team. Children who are not on their parents’ membership can still participate in the tennis program for additional charge.
Pro's Tips by Marc Majdick, USPTA Professional and OAC Head Professional
"Down the Middle" for Winning Doubles
Marc Majdick TENNIS PRO
Imagine a cone on the center mark of the baseline. Now draw lines from that cone to where you and your partner will normally stand. Every ball will be within reach. The farther you move the cone away from the center, more angles become available for your opponent to hurt you from. From initiation of the serve or return, a "good" doubles team can take control of the point and maintain their advantage by keeping the ball down the middle. Several added features are: middle shots allow you more room for error; and can cause confusion between opposing partners as to "who" will play the ball. Down the middle shots allow a "good" doubles partner to stay involved, and set up poaching situations! "Solve the riddle": serve, return, and play balls down the middle!
Adult Novice League
Starts Monday, July 9. 7-9 PM 8 Week League at Oakridge Athletic Club Fee: $25/members $40/ Nonmembers For more information contact: Marc Majdick
tennis club hours of operation m-f s-s
5:00am-11:00pm 7:00am-7:00pm
court reservations required
OAC hosts a wide variety of social events to connect our tennis-playing members, including, ‘Pour n Play’, Men’s & Women’s Club Championships, Spring Fling & OAC Even the Field, Play Your Handicap. We host many annual Socials, group outings to watch major tournaments, and more. View the program calendar for more information Club Pro; Marc Majdick www.marcmajdick.usptapro.com
TENNIS Jack Perry’s
Serve & Return Clinic every Friday night at 7pm
Tennis Leagues are set to start up again,
If you missed the last league now is your chance to sign up before they begin. Sign up in the OAC Tennis Center. Both the Women’s League, Wednesday’s at 6:00pm & Mixed Doubles, Wednesday’s at 8:00pm will begin on August 29th. The OAC Men’s league, Monday’s at 7:00pm will begin on August 27th.
Don’t miss the Annual OAC 3.0, 3.5, 4.0 Women's Doubles Championships, Saturday and Sunday, July 14th & 15th.
Mark it on your calendar, this is a must see! Prizes will be awarded to the top two teams. The entree deadline will be Monday, July 9th.
Next on the schedule is The Annual OAC 3.5, 4.0 Men's Doubles Championships, Saturday and Sunday, July 21st & 22nd. Prizes will be awarded to the top two teams. The entry deadline will be Monday, July 16th. Marc Majdick will be the tournament director for both tournaments. You may sign up online with Marc, or on the OAC Tennis Center Bulletin Board $15/ member/ $30/ member team $20/ nonmember/ $40/ nonmember team You are encouraged to sign up with a partner.
Come out and support our OAC Group Nights for the UCLA Farmers Classic.
In 2012, the Farmers Classic will feature a 28-player singles draw and a 16-team doubles competition. In its 86th year, the landmark Southern California ATP tournament is the longest running annual professional sporting event in Los Angeles, and offers total player compensation in excess of $1 million. Round of 16 Singles, Thursday Night, 7/26 - Tickets $30; Semifinals Singles, Saturday Night, 7/28 - Tickets $45 (tickets are discounted $10 for each night).
Seats are in the green, yellow, and white section by the broadcast booth. Sign up with Marc, or at the OAC Tennis Center Bulletin Board. Payments are payable to Marc Majdick. Seating placement is based on order of payment date. We hope you can attend!!
Racquetball Tip: EYE GUARDS - MANDATORY OR RECOMMENDED If I had it my way, I would make it club policy that all racquetball players be required to wear protective eyewear. Just like seat belts are mandatory while "driving", so should eyewear be mandatory while "driving" the racquetball. OAC Debbie Tisinger-Moore RACQUETBALL PRO 3 time Peggy Steding Athlete of the Year 21 U.S. Open Singles Titles 21 World Senior Singles Titles 16 U.S. National Doubles Titles 9 U.S. National Singles Titles 11 Women’s National Senior Master Titles
click for more racquetball info Racquetball courts hours of operation m-f s-s
5:00am-11:00pm 7:00am-7:00pm
court reservations required
Club policy is this: 18 years old and over, the decision is yours to wear eye guards for recreational play. Under 18 years old, the eye guards are mandatory at the junior level. Club events such as leagues, drill class, lessons, shootouts, and tournaments the eye guards are mandatory.
For some players, the eye guard is an annoyance rather than a protector. Remember, even a Novice player can hit the ball at 90 miles an hour. And the ball fits perfectly into the eye socket making the damage severe. Eye guards are there to protect the eye in case of impact by the ball or racquet. Oakridge member, Bob Gehricke, experienced first hand facial injuries due to the impact made by the racquet to his face. And, he was wearing eye protection. Although, eye guards are highly recommended, make it permanent as you enter the racquetball courts.
OAC member Bob Gehricke
Keep your eye on the ball at all times. Any questions contact, Pro, Debbie Moore.
RACQUETBALL
OAC JUNIOR RACQUETBALL CAMPS for July and August Don't forget Junior Racquetball Class Fridays at 4:15pm and Junior Racquetball League Fridays at 5:15pm.
SAVE THE DATE:
Some Like It Hot women’s racquetball tournament
August 17,18,&19 more details coming soon
Trainer Tip Break it up! Hate doing abdominals? Break up the monotony by putting a set of abdominals in between each set of your weight-training routine. Since you never have a chance to sit still and cool off, you’ll keep your heart rate up, burn more calories and body fat all while getting your abdominal work out in and saving time to boot…. Hooray!
Randi Snyder personal training manager
Summer GPT featuring TRX™! Do you need to get results quickly for all those pool parties and beach days? Join our Group Personal Training (GPT) classes for an awesome workout that will keep you looking good and feeling fit all summer long! GPT (featuring TRX) is a revolutionary method of leveraged bodyweight exercise known as suspension training. It was originally created by the U.S. Navy SEALS and has now been adapted for use in group fitness training. TRX allows the group exerciser to safely perform hundreds of exercises that build power, strength, flexibility, balance, and mobility. For more information contact Randi Snyder or sign up at the front desk. The next four (4) week session will begin on July 9th and this style of group training is offered at so many different time’s and day’s combinations that it could fit into even the most hectic of schedules.
randisnyder@oakridgefitness.com
PERSONAL TRAINING Shake of the month
Tropical Cooler 1-cup mango (cut into pieces) ¾-cup plain Greek yogurt 1/3-cup orange juice 1/3-cup pineapple 1 tsp. vanilla extract Ice cubes
Mix in blender…enjoy
Health News
Eat early. Get your motor running! Eat a balanced breakfast within 1 to 1 1/2 hours of waking. Eating breakfast will get your metabolism going, and help you eat less throughout the day. Mom was right; it IS the most important meal of the day!
HOW TO WORK OFF A CORONA AND OTHER SUMMER It's summertime, and the living is easy — and the beer and ice cream are flowing! This time of year is filled with so many warm-weather treats, it makes sense that you'll be indulging a little. If you're watching your weight, you may only feel good about diving into these foods if you can get a good workout in beforehand. Check out the chart below to see how many calories are in your favorite Summer foods and the fun workouts you can do to burn them off. Summer Treat Beer (12 oz. Corona) Candy apple with nuts Cheeseburger with all the fixings
Calories Activity Amount 148 190 543
Gardening for 51 minutes will burn 148 calories* 30 minutes of a friendly game of ultimate Frisbee burns 198 calories Running (6 mph) outside for 61 minutes will burn 549 calories
Curly fries
424
43 minutes of swimming laps burns 426 calories
Corn dog
210
Play beach volleyball for a half hour and burn 216 calories
Cotton candy
220
Burn 223 calories by mowing the lawn for 52 minutes
Funnel cake
760
Play tennis for two hours and six minutes and burn 762 calories
310
Go for a 48-minute hike and burn 310 calories
300
Go for a 48-minute hike and burn 310 calories
Kettlecorn (small)
120
Surfing for 23 minutes burns 124 calories
13.5 oz. bottle of lemonade
202
A 23-minute bike ride (15 mph) will burn 207 calories
3.3 oz margarita
153
Burn off 154 calories on a 38-minute brisk walk (15 mph)
Hot dog with ketchup and mustard Ice cream cone (vanilla with sprinkles)
THREE WAYS A BOSU BALL MAKES YOUR WORKOUT EVEN HARDER It's not glamorous, but the BOSU, that unassuming half-ball prop at OAC, is a workhorse. Not only can you use both sides of it (which is how its "both sides used" name was coined), but you can also pick it up to add even more dimension to your workout routine. If you've been ignoring the stack of BOSUs in the corner of the gym for far too long, then here are three ways to incorporate the BOSU (or a similar balance-challenging prop) into your routine! Get unstable: The BOSU makes any workout more difficult, and that includes the ones that are seemingly simple but ohso effective. The next time you're doing an exercise move, add the BOSU to the mix; everything from a simple deadlift to a side lunge suddenly becomes harder as you use your different muscles to steady yourself on the BOSU. Seated ab moves: Spice up even more of your normal everyday moves by sitting on a BOSU instead of the floor. Add the BOSU to traditional seated twist moves make you work your abs that much more. Change your plank: Those plank moves are always more challenging than they look! But if you're ready to take it to the next level, then use an upside-down BOSU as your planking surface (hold on to the sides), and then do a twisted plank sequence on the BOSU. You may not like it while you're doing it, but you'll thank us later!
OAC MEMBERSHIP
There is still time to enroll your college or High school student in an OAC Summer Membership? Stop by the membership office and Kristina can help you set them up with a temporary summer membership. With so much to do like racquetball, state of the art fitness equipment, tennis and the socials that come with it, or just relaxing by the pool, there is something for everyone. Call 805.522.5454 for more details
OAC EMPLOYEE OF THE MONTH
JANESSA MARS Congratulations to our Employee of the Month, JANESSA MARS. Janessa has been working as one of our Swim Instructors since 2007. This year she was promoted to our Swim Director. Janessa’s positive attitude directly effects her amazing teaching skills to children of all ages and levels. Thank you for all your dedication and effort.
Enjoy a night out by joining us for our monthly
OAC Parent’s Night Out
Friday July 6, 6 pm – 10 pm Register at the front desk for this event. This offer is only valid for members of OAC. Reservation are required
for the most current news, events and schedules visit our website at oakridgefitness.com, follow us on twitter @oakfit or like us on facebook at oakridge athletic club
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OAC Personal Trainer Success Story In 2009, I was forced into major back surgery on the L4 and L5 discs. After I completed my rehab I was able to walk and was pain free, but I had significant movement limitations specifically related to tightness in the hips, thighs, hamstrings and quads. I convinced myself that I was lucky to at least be pain free and resigned to live with the limitations. Playing sports and working out was difficult. The joy of playing with the kids at the park, or a family vacation, or dancing at a wedding was marred with anxiousness over my back issues and inability to move properly. After suffering for several years, losing confidence, and not feeling like the husband, father or man I knew I could be, I decided to hire an Oakridge personal trainer. Chris Amantia focused my training on the squat and the deadlift, 2 compound exercises that are movements we constantly use in our daily life, picking up groceries, getting in and out of a chair, etc. At first I was unable to do either exercise and couldn’t even understand how my body was supposed to move that way. But over a few weeks I began to cognitively understand what the
muscles needed to do, I just couldn’t do it yet. We then implemented an aggressive stretch program to continue to loosen the lower body so I could actually do what I now understood I wanted to do. After a few more weeks my results began to be very tangible. I was finally getting into deeper squats and deadlifts and I could feel the muscles moving like they were designed to move. I also noticed the application of these exercises in my daily life. I started getting more active with the kids. I could pick things off the floor so much easier. I began playing sports again and my confidence soared. In approximately 6 months with Chris, he was able to completely change my life. He was able to dissect my problem, design a program that would correct my issues and alter it constantly, drive me daily to achieve, yet ensure I was doing so in a safe manner. Ultimately what Chris provided me with was confidence. Initially I had confidence in him to help me. But after working with him he instilled the confidence back in me that is absolutely priceless.
THE RIGHT WAY TO COOL DOWN AFTER A RUN
While warming up before a run is generally unattested, sometimes people can get so caught up in their runner's high that they forget to cool down properly after. You may be ready to just move on with your day, but there's a bounty of health benefits that come from cooling down properly; it's just the best way to protect your body for your next workout and to make the most of all your effort. If you're a running newbie, then have no fear! Here are three simple rules for cooling down after a great run! • Slow down gradually: If you've been running for an extended period of time, then stopping suddenly is not good for your body. Instead, decrease your pace slowly for five minutes in order to safely lower your heart rate. This will help prevent you from getting lightheaded or superstiff later on. • Stretch it all out: The cool-down time after a run is prime for extending your flexibility, since muscles are warmed up. Be sure to give extra love to your calves, lower back, quads, and hamstrings; these parts of your body were just very hard at work! I've also become a big believer in the power of a foam roller in order to say adios to any pesky knots. Drink plenty of water: You just worked your body hard, so you've got to replenish all those fluids that you lost! Loading up on H2O will help you avoid dehydration or dizziness. When possible, grab cold water, but don't gulp it down all at once! You may be surprised to know that spacing out your sips will help your body hydrate more quickly.
Oakridge Athletic Club
July 2012
OAC KID’S CLUB please join us for ‘parent’s night out’ the first Friday of EVERY month. Oakridge Athletic Club will be opening our kid's club for a *special event. kid’s club hours of operation Mon-Thurs Friday Saturday Sunday
8-1pm & 4-8:30pm 8-1pm & 4-8pm 8-1pm 8:30-1pm
Parent's can drop off their children with us starting at 6:00pm and leave the club to enjoy an evening out. *advanced registration required at the front desk
www.oakridgefitness.com
CLASS SCHEDULE Monday
Tuesday
5:30 Spin (INTERVAL) Lisa 6:00 R.I.P.P.E.D. Jan
Wednesday
Thursday
5:30 Spin (INTERVAL) Erin W 6:00 Muscle Cond Karen
6:00 Kick w/ Bags JoAnn
(805) 522-5454
Friday
Saturday
Sunday
5:30 Spin (ENDUR) Wendy 6:00 Muscle Cond JoAnn
6:15 BCK2ABS** Erin W.
6:00 Corebar Jan 6:30 BCK2ABS** Wendy
8:00 Spin Conditioning Randi 8:00 Step (ADV) 75 Wendy
8:00 Power Walk Erin W 8:30 Aqua Power Hour Teri 8:30 Step (ADV) Wendy
8:30 R.I.P.P.E.D. Kaye
9:15 Spin (INTERVAL) Jodi
8:30 Swim Cond Teri 9:30 Corebar OAC Instructor
9:30 Kick w/ Bags Kaye
9:45 Spin Conditioning Randi
10:00 BCK2ABS** Jodi
8:00 Power Walk Erin W 8:30 BOSU Wendy 8:30 Water Rhythms Teri
8:30 Strength Endur. Wendy
9:15 Spin (INTERVAL) Jodi
8:30 Swim Cond Teri 9:30 Corebar Andrea / Kaye
9:30 Step (INT) Deborah
9:45 Spin Conditioning Erin W
10:00 BCK2ABS** Jodi
12:00 Muscle Cond 45 Andrea
4:15 R.I.P.P.E.D. JoAnn
4:30 Basic Express Step JoAnn
4:30 Spin (INTERVAL) Karen
4:30 Spin (BASIC) Karen
4:15 R.I.P.P.E.D. Karen
8:30 Spin (ENDUR) Sandy
9:30 ZUMBA Mary
9:15 Spin (INTERVAL) JoAnn 9:15 Strength Endur. Wendy 9:30 Aqua Power Hour OAC Instructor
10:00 BCK2ABS** Sandy / Kaye
10:00 BCK2ABS** JoAnn
9:15 Spin (INTERVAL) Sandy / Kaye
9:30 ZUMBA OAC Instructor
11:00 Kick w/ Bags Andrea 12:00 Muscle Cond Erin M / Anne
4:30 Basic Express Step Lisa 4:30 Spin (BASIC) Jan
5:15 Corebar OAC Instructor
5:15 Muscle Cond Lisa
6:15 Spin (INTERVAL) Sandy
5:30 Aqua Power Hour Erin M
6:15 Kick w/ Bags Andrea / JoAnn
5:30 Aqua Power Hour Erin M.
6:15 Corebar Lindsay 7:15 R.I.P.P.E.D. Andrea
6:15 Spin (INTERVAL) Kaye
6:15 Spin (INTERVAL) Judy
6:15 Spin (INTERVAL) Jay 6:15 ZUMBA Karen 7:15 R.I.P.P.E.D. Lindsay
Revised 6.18.12
8:30 Muscle Cond. Andrea/Jan
12:00 Muscle Cond 45 Jodi
5:15 Muscle Cond JoAnn
6:15 ZUMBA Myra
8:00 Power Walk Erin M 8:30 Power Step Erin W / Kaye 8:30 Aqua Step Teri
4:30 Functional Circuit Kaye
** Studio 2 (upstairs spin studio)
Minimum age for classes is 12 yrs
Shoes required for all classes (except Yoga and Pilates)
www.oakridgefitness.com
MIND / BODY CLASS SCHEDULE Monday
Tuesday
Wednesday
Thursday
7:00 AM Pilates 45 Jan
Friday
Saturday
7:30 AM Pilates 45 Deborah 8:30 AM Pilates** Erin M
10:30 AM Yoga BASIC 75 Mikal / Norma 12:00 PM Pilates 45 Erin M 5:15 PM Pilates Tania
(805) 522-5454
7:15 PM Pilates Tania 7:30 PM Tai Chi** Steve
8:30 AM Pilates** Stephanie 10:30 AM Yoga (L1) 75 Mikal 12:00 PM Pilates Fusion 45 Lisa 7:15 PM Yoga (L1) Cindi
10:30 AM Yoga ACTIVE (L2) 10:30 AM Yoga ACTIVE (L1/2) Cindi - 75 min. Cindi - 75 min
7:30 PM Tai Chi** Steve
KIDS CLUB CLASS SCHEDULE Monday
Tuesday
Wednesday
10:45 AM Toddler Toting Ages 1-3 & parent
4:15 PM Fitness FUNdamentals Ages 7-11
4:15 PM Fitness FUNdamentals Ages 7-11
Thursday
Friday
10:45 AM Toddler Toting Ages 1-3 & parent
4:15 PM Tennis FUNdamentals Ages 7-11
4:15 PM Fitness FUNdamentals Ages 7-11
4:15 PM Racquetball FUNdamentals Ages 7-11
Saturday
CLASS DESCRIPTIONS: Studio, Spinning, Outdoor, Pool STUDIO CLASSES Ballet Boot Camp
60 min - Amazing strengthening & toning workout. Includes balancing techniques, calf specific exercises, intense leg & inner thigh focus, abdominal and back exercises, & stretching techniques.
Basic Epress Step
40 min – Basic stepping patterns at a moderate to higher intensity. This class is easy to follow.
BCK2ABS
20 min - Abs & back strengthening; improve posture & help reduce risk of back injury
BOSU
60 min - Total body conditioning on the BOSU Balance Trainer; get the most complete cardiovascular and strength workout in the least amount of time
Cardio Dance
60 min - Variety of different dance styles for a fun cardiovascular workout.
Cardio Kickbox
60 min - Basic kick and punching drills for a complete cardio workout
Corebar
60 min - A fusion of high intensity aerobic training / muscular endurance / balance using a weighted bar; a total body workout with focus on the core
Functional Circuit
60 min - Develop both strength and cardiovascular endurance in a fast paced circuit workout
Kickbox w/ bags
60 min - Kickbox style boot camp combining bag punching plus other circuits and drills off the bag
Muscle Conditioning
45 or 60 min - Develop muscular strength & endurance using dumbbells, weighted bars, etc.
Power Step
60 min - Intense, no-nonsense interval training workout for all levels of fitness; can be hard or easy
R.I.P.P.E.D.
60 min – Interval type class incorporating weights or resistance tubing, touching on Resistance, Intervals, Power, Plyometrics, Endurance and Diet.
Step (BASIC)
60 min - Basic stepping moves put into basic patterns at a moderate intensity; abs included
Step (INT)
60 min - Intermediate level, a bit faster & more challenging than basic level, adds more complex variations using all sides of the step; abs included
Step (ADV)
60 or 75 min - Advance level has complex moves and challenging step patterns; for the experienced stepper who likes physical and mental challenge
Strength Endurance
60 min - Strength endurance: a calorie burning full body workout using dumbbells, weighted bars, etc.
ZUMBA
60 min - Dance style class fuses hot Latin rhythms and easy to follow moves for a dynamic workout
SPINNING Spin (BASIC)
30 min - A quick and effective cardiovascular workout using the 5 core spinning moves
Spin (CONDITIONING)
40 min - High enrgy, cardio class w/ a mix of spinning & interval exercises done off the bike to give you an intense full body workout, includes warm-up & cool down
Spin (INTERVAL)
45 min - Interval level has varying degrees of intensity; steep hills to fast flats, a great way to get an aerobic workout
Spin (ENDURANCE)
60 min - Advanced level class focuses on endurance; ride at a more consistent intensity level; for the experienced rider who likes a longer ride
OUTDOOR Power Walk
60 min - Outdoor walking class with both flat and hilly terrain
POOL Aqua Power Hour
60 min - Total body workout with no impact on the joints
Aqua Step
60 min - Experience both aerobic and muscle conditioning on the step
Swim Conditioning
60 min - Masters swim conditioning for those who know how to swim; perfect your strokes, tone your muscles and build aerobic endurance
Water Rhythms
60 min - Deep water & interval exercise to strengthen & tone all the muscles in your body!
www.oakridgefitness.com Revised 6.18.12
(805) 522-5454
CLASS DESCRIPTIONS: Mind / Body, Kids Club MIND / BODY Pilates
45 or 60 min - Incorporates strengthening and flexibility exercises that use your own body for resistance; special attention to breathing and alignment
Pilates Fusion
Wake Up Yoga
45 min - Incorporates Pilates principles and exercises plus additional floor work using BOSU 60 min - Often called “moving mediation," can be done by all ages and fitness levels; regular Tai Chi practice reduces stress, improves energy and promotes a positive philosophy of life 60 min - Multi level incorporating breath work and poses to start your day right and invigorate you
Yoga (BASIC)
60 or 75 min - Focuses on breath work and classic postures with detailed explanation; easy pace
Yoga (L1)
60 or 75 min - Multi level with the beginner to intermediate student in mind
Yoga (ACTIVE L2)
Yogalates
60 or 75 min - A more advanced yoga workout; should have some yoga experience 60 or 75 min - Yoga poses in a flowing sequence with emphasis on strength and stability; great for yoga enthusiasts who like a higher intensity workout; poses are held for longer duration 60 min - A combination of Yoga & Pilates. This class focuses on strengthening the core while also working on flexibility
Yoga 20/20/20
60 min - 20 minutes of core, 20 of yoga, and 20 of restorative work; all levels welcome
Tai Chi
Yoga (ACTIVE L1/2)
Kids Club Toddler Toting
45 min - For 1 to 3 year olds and their grownups; class combines music and activities that reinforce gross motor skills
Kid's Fitness FUNdamentals 45 min - For ages 7 to 11; class focuses on helping kids establish healthy exercise habits with each class focused on a skill set; includes team building and games Racquetball Fundamentals 45 min - For ages 7 to 11; teaches the fundamentals of racquetball in a fun environment 45 min - For ages 7-10: teaches the fundamentals of tennis in a fun environment. Tennis FUNdamentals
Kids Club Membership Guidelines * * * * * *
Kids Club memberships are available for children ages 4 to 11 Children ages 4 and 5 receive unlimited access to Swim Time Children ages 6 to 11 receive unimited access to Swim Time and Kids Classes 12 year old children may use the full facility supervised by a parent Children 13 and older may use the full facility without restrictions Children 15 and younger must be part of a family membership
GROUP PERSONAL TRAINING SCHEDULE Monday
Tuesday
6:00 boot camp Wendy
6:00 boot camp Wendy
8:30 boot camp Randi 9:45 boot camp Wendy
Wednesday 6:00 boot camp Wendy
Friday
5:00 boot camp Wendy
July 7th thru August 3rd Sunday
6:00 boot camp Wendy
9:30 **GPT intro class/ Make-up class Chris
4:30 boot camp Wendy 5:00 boot camp Wendy
5:30 strength Sandy 6:15 boot camp Randi
(805) 522-5454
Saturday
8:30 boot camp Randi 9:45 boot camp Wendy
4:30 boot camp Wendy
5:30 strength Sandy 6:15 boot camp Randi
6:30 boot camp Chris A. 7:15 strength class Greg
Thursday
www.oakridgefitness.com
**Sunday Schedule July 29th -‐ GPT Intro July 29th -‐ GPT Make-‐up Session
* indicates 1 (one) session per week
6:30 boot camp Chris A. 7:15 strength class Greg
Revised 6.20.12
GROUP PERSONAL TRAINING (G.P.T.) CLASS DESCRIPTIONS: Boot Camp TRX: Moderate to high intensity class combining cardio and strength training exercises utilizing a variety of equipment to give a fun and challenging total body workout. Strength Conditioning TRX: Moderate intensity class focusing on a progression of exercises on and off the TRX designed to increase strength and endurance for full body conditioning. *Private G.P.T. Classes: Classes are offered for people who wish to have a workout designed specifically for the needs of their group. Great for kid/teen/adult sports specific training or general fitness. These classes will not be on the schedule and will not be open to other members. Email Personal Training Manager Randi Snyder randisnyder@oakridgefitness.com for more information
FEE'S AND PRICING 2 (two) CLASSES PER WEEK $112 -‐ 3 months paid in full $300 ALL GPT SESSION ARE 4 (FOUR) WEEKS TOTAL ALL FEES MUST BE PAID IN FULL AT TIME OF REGISTRATION No prorating ,discounts or refunds of fees for missed classes Class number is limited Make up classes offered 2 times per month