Spartacus Workout – 10/7/13

Part 1 – Strength Stations – 8 reps per station

Max Rounds in 15 minutes, take 30-45 seconds rest between exercises

• 1)  Push Press with 45# bar or 20# dumbbells
• 2)  Barbell Squat with 45# bar
• 3)  Band Triple Shoulder Press – Orange Band
• 4)  Single Arm Dumbbell Row
• 5)  Body Saw Plank – 1 min

Part 2 – Endurance

• Body Weight Squat – max reps in 3 minutes
• Push Up – max reps in 3 minutes

Part 3 – Metabolic Finisher

30 seconds on, 30 seconds off, 4 rounds per exercise

• 1)  Sprint
• 2)  Lunges with 10# plate overhead
• 3)  Sprinter Sit Up

 

 

Butts ‘N Guts Workout – 10/2/13

Complex 1

6 rounds, 1 minute on, 30 seconds off

• DB Bent Over Row
• DB Overhead Press
• DB Front Squat

Complex 2

6 rounds, 1 minute on, 30 seconds off

• push ups
• mountain climbers
• plank jacks

Metabolic Intervals

6 rounds, 30 seconds on, 30 seconds off

• burpee
• speed squat (jump optional)
• sprints

Finisher

3-5 rounds, 30 second intervals, no breaks

• Plank (body saw optional)
• Bear Crawl
• Wall Sit with Press Out Weight

 

 

 

 

Ageless Little Kickers 3 on 3 Soccer League to Start in November

• Ages:  3 – 5 year olds

• Dates:  November 7th – December 12th (No class on Nov. 28th due to Thanksgiving!)

• Days:  Thursdays

• Time:  5:00 – 6:30pm

• Price:  $35

Info:

We will have 1-2 practices before games begin.  Someone from Ageless will call you with the time of your first soccer practice.  At your first practice, schedules will be handed out.  This is a non-competitive environment to encourage the children to enjoy the game.  Our goal is to promote social development and learn the game of soccer.  This is for fun only!!!  If you have any questions, please contact Corrie at 217 – 313 – 6465.  We look forward to working with your child.

Thanks,

Ageless

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Cut and Return Bottom Portion to Ageless at

103 N. Jersey St. Gillespie, IL 62033

Name:______________________________________________

Age:________________________________________________

Male or Female

Parent’s Name:____________________________________

Phone Number:___________________________________

Email Address:____________________________________

Alternate Phone Number:________________________

 

Staff Use:  Payment Type = cash – check – cc

Ageless Little Dribblers Basketball League Starting in November

• Grades:  K-4th

• Dates:  November 4th – December 9th

• Day:  Monday

• Price:  $40 for the 6 week program

• Info: 

We will have 1-2 practices before games begin.  Someone from Ageless will call you with the time of your first basketball practice.  At your first practice, schedules will be handed out.  This is a non-competitive environment to encourage the children to enjoy the game.  The baskets will be lowered and all kids will have equal playing time.  Our goal is to promote social development and learn the game of basketball.  This is for fun only!!!  If you have any questions, please contact Corrie at 217 – 313 – 6465.  We look forward to working with your child.

Thanks,

Ageless

Registration Forms are Due by October 31st!

—————————————————————————————

Cut and return bottom portion to Ageless at

103 N. Jersey St. Gillespie, IL 62033

Child’s Name:______________________________________________

Female or Male

Grade:________

Parent’s Name:____________________________________________

Address:___________________________________________________

Phone Number:___________________________________________

Email:______________________________________________________

Alternate Phone Number:________________________________

For Staff Use:  Payment Type = check – cash – cc

 

Spartacus Workout – 9/30/13

4 rounds, 30 seconds on, 30 seconds off

1. Ropes
2. Med Ball Slam
3. Line Jump
4. Bike Sprints
5. Elliptical Sprints
6. Bent Over Dumbbell Row x 5, Dumbbell Push Press x 5
7. KB Swing
8. Plank Jacks
9. Sledge Hammer
10. Speed Squat Jump

 

Butts ‘N Gutts Workout – 9/25/13

Core

4 rounds of each couplet

• birddog x 30 seconds
• kickdowns with tempo x 8

• side plank x 30 seconds per side
• front plank – narrow base x 45 seconds

• db side bend x 8 per side

Legs/Abs

4 rounds, 15 reps, 12 reps, 10 reps, 8 reps

1. goblet squat
2. goblet lunge
3. kb or db swing
4. push ups
5. twist
6. wall single arm row
7. goblet split squat

Metabolic Medley

• Burpees – 7 per minute for 5 minutes
• Side to Side Line Jump – 30 on 20 off for 5 rounds
• Leg Matix – 15 speed squats, 15 alternating lunges, 15 jump lunge, 15 prisoner jump

Katie Ronald – Ageless Member of the Month – September 2013

Pictured: Katie and her husband John doing dips during one of our workout classes.

Each month at Ageless we highlight one of our members that has put extraordinary effort into his or her fitness to such a level that their energy is contagious and spreads to others throughout the gym.

This month we are highlighting Katie Ronald as our member of the month.   We asked Katie a few questions about her fitness and workout routine.  These are her responses:

What got you interested in fitness?

I have always played sports since before I can remember, and I can barely remember not being outside as a kid.  I guess it is somewhat ingrained in my system thanks to my parents, who always supported me playing every sport and pushing us to get outside and play (although now as a parent this likely helped with their sanity as well). 

Also as a kid, my parents made TV an accessory and a special treat rather than a necessity.  Although, I have always been relatively active in one way or another all my life, I have fallen off the wagon, so to speak, many times.

How do you find/make time to get your workouts in?

Finding time seems to keep getting more difficult, especially since going back to work after having baby #2.  My life and schedule are crazy now days, but I have to live by my home and work schedule or I will miss most meetings, etc. that I have going on in my life. 

So, scheduling time for exercise is just like adding a meeting to my calendar at work.  I just sometimes have to be creative.  Morning madness and having the support and family of Ageless working out at 5 am helps me get my day off with a great start and that is usually a good time on my schedule when everyone else in the house is still sleeping.

Sometimes it is heading to the gym or a run in the dark after the kids are in bed or a quick 30 minute run prior to coming home from work.  Once I am home and the craziness of home life hits, it can get difficult to get in a workout so I usually work around the times my kids are awake.

What tip(s) would you offer someone who is just starting out?

Just get moving, any little bit helps and everyone has to start somewhere.  Do not try to compete with the other people you see at the gym or exercising, your only competition is yourself.  Set realistic and measurable goals, as well as multiple small goals that will add up to your ultimate goal.

It takes time and you will not see results overnight or in a week or in 2 weeks.  It is a lifestyle change that happens over time, if you try to change everything in one day, you will never stick with it.  When you start making small changes, they need to be reasonable changes than fit your personality and work best for you.

There is not one recipe for a healthy lifestyle, you have to find the right ingredients that work for you personally.

What is your current workout routine?

Currently, I am at morning madness (MM) 3 mornings (MWF) a week at 5 am.  With the Mt. Everest contest this month, I am getting to the gym early before MM to get my steps in before MM starts.  My running routine has slowed down lately, and it has been hard to get my evening runs in with how crazy my home life has been lately.

I usually like to run 3 miles 3-4 times a week in the evenings, and one to two times on the weekend.  I am hoping to run a half-marathon in a few months, so I am going to have to get more stringent about getting my weekly miles in here soon.

In your opinion, what is the biggest benefit of exercising?

The way it makes me feel.  I feel better when I exercise.  I have more energy, and it helps keep my stress in check.  Nothing cures a bad day at work or a stressful decision or high-stress busy time in my schedule, like a good sweaty workout at the gym or a long-run.  Exercise is my therapy for many things in my life.

Have you seen good results?  If so could you go into detail about them?

My best results come when I do both cardio and strength training.  I have tried about every type of cardio, and for me personally, I see the best results when I am running.  Strength training I do through classes at Ageless.  I don’t have enough knowledge and internal love of strength training to get good results on my own, so classes help me get in my best strength training.

How has being a member at Ageless helped you on your fitness journey?

Ageless provides a great support system.  It is a large family with familiar faces and a friendly and inviting atmosphere.  Members are always inspiring each other.  The contests also help get you back on track if you fall off the workout wagon and provide some entertainment with your workout.  Also, friendly competition never hurts to get some motivating factors going as well.

-Katie

Remodel Starting in 2 Weeks – Use your massage gift certificates ASAP

Every fall the gym slows down for about 30 days, usually between September 15th and October 15th. The beautiful weather, high school and JFL football, volleyball, and little kids’ soccer leagues keeps our members busy. It gives us a nice break to catch our breath, plan for the upcoming winter, and do a little late spring cleaning.  This fall will be no different.

In two weeks we plan on starting a small remodel at the gym. Since the loan for the addition is taking a little longer than expected, we decided a small remodel will allow us to do everything we planned with the addition without actually having the addition.  The remodel will consist of:

• Tearing three of the four tanning rooms down and turfing that area. This will give us an extra 400-500 square feet of space for new equipment without overcrowding the gym.  We WILL still have 1 tanning bed, the red bed.
• Moving the squat racks from the basketball court area to the tanning room area.  This will give the parents more room to watch the little kids’ activities.  It will also give us more rooms for our classes.
• Removing the current flooring in the basketball area and replacing it with carpet.  It will be easier on the hands, knees, and feet during bootcamps, Piloxing, and GloKick. Plus, members will still be able to play basketball, and we will have a large area to push the prowler sleds.

With the new equipment and much needed added space, we plan on offering at least 2 new classes this winter:

• A coed boxing class – After talking with multiple gym owners at a conference we attended 2 months ago, they all agreed their boxing classes were the most popular classes at their gyms. Women and men LOVED beating the crap out of a punching bag for 45 minutes. You can expect heavy bags, planks, jump ropes, and more.
• Our Bad Man Training class – A complete 3-day-per-week program designed specifically to build muscle and strength. It’s the perfect blend of Crossfit, powerlifting, and bodybuilding. Expect deadlifts, floor presses, chins, farmer’s walks, and we may even throw a few hurdle jumps in there.

We’ll also be able to offer more programs for kids, as well as more athletic programs. We’ll even have a few new toys Reggie can torture you with during Morning Madness.

And now for the bad news… Because we’re tearing down 3 of the 4 tanning rooms, we will not have room for massages. So if you have a massage gift certificate, please use it by October 12th.  We want to thank Sarah for everything she’s done for Ageless. She’s a great masseuse and a great person. As soon as we find out where she’s moving to, we’ll let you know.

Spartacus Workout – 9/23/13

• Dynamic Warm Up

25# Plate Deadlift and Push Up Superset

1. deadlift w/ weight in center x 20
2. push ups x 20
3. suitecase deadlift x 18 per side
4. push ups x 18
5. alternating suitecase deadlift x 15/side
6. push ups x 15

Kettlebell Swing and Lunge Superset

1. kettlebell swing x 20
2. offset weighted Lunge x 10/leg
3. kettlebell swing x 18
4. offset weighted lunge x 9/leg
5. kettlebell swing x 15
6. offset weighted Lunge x 8/leg

Single Arm Thruster and Single Arm Row Superset

1. single arm thruster x 18
2. single arm row x 18/arm
3. single arm thruster x 15
4. single arm row with tempo x 15 per arm
5. single arm thruster x 12
6. single arm row with tempo x 15 per arm

Metabolic Work

• rope jump tabata x 5, 20 on 10 off
• burpee x 5, 30 on, 15 off

ACL Prevention Program for Female Athletes – Creating healthy, strong female athletes

Soccer, basketball, and volleyball athletes pay attention!

It’s one of the most devastating injuries an athlete can have.. Twist, pop, tear.. The dreaded ACL injury. Over 150,000 athletes every year experience it in the U.S.  With recovery taking anywhere from 6-12 months, an entire season can be lost in a split second. And without proper rehab, an athlete may never get back to her previous skill level. The speed, power, and strength that is so essential to all sports may be lost for good.

Female athletes are the most likely candidates, anywhere from 2-8 times more likely than their male counterparts.  And because of this, we’re offering a new ACL prevention strength and plyometric program at Ageless this October.

Although no strategy is 100% effective, numerous studies have shown that proper training can reduce the risk of ACL injury. Our program, based on the latest exercise research as well as one of the most popular ACL prevention training programs available called the PEP program, is specifically designed for the female athlete.

Program Details

Time: Two 60 minute training sessions per week (Days/times will be determined once sign ups are complete) starting October 14th.

Who: 7th grade – high school female athletes

Duration: 4 weeks (8 sessions)

Cost: $49 per player

Trainers: Pete, T.J., Brad, and Amber

Limit: Sessions are limited to 10 female athletes

Workout Details:

Each training is 60 minutes long and will be broken down as follows –

• Dynamic Warmup – Learn the most effective way to warm up prior to practices and games
• Movement prep, mobility, and activation – Learn what joints need more mobility, what joints need more stability, and what muscles need to be turned on to maximize jumping power and minimize injury risk
• Plyometric Training – Learn how to land properly and to jump explosively
• Strength Training – Learn the exercises that should be part of every athlete’s training program, no matter the sport

For more information or to reserve your spot, contact us at 217-839-2484 or e-mail us at pete@ageless-fitness.com.  Forms will also be available on the front counter at the gym.