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  • New Weight Loss Program at FAC

    In Fitness | on August 25, 2017

     

  • Large Group Fitness Studio and Cycle Studio will be CLOSED

    Thursday March 23 – Sunday, March 26, 2017

    while we sand and refinish the floors.

    The following modified schedule will be in effect  March 23-27, 2017:

    We will resume our normal schedule Monday, March 27, 2017     Thank you for your patience while we improve FAC.

  • Have you ever walked into a group fitness studio where 50+ participants look like they are making a workout DVD and you feel like you do not belong?  You are not alone, it is January and I see a lot of new faces in group fitness classes.  Sadly, I don’t always see those faces return to class and I have put together a list of tips I wish I could have told them before they left. 

    1. Everyone was new at one point.  Even the instructor had to start out just stepping foot in a class for the first time.  Instead of letting the people in class intimidate you, let them inspire you.  Just think, I am part of this group of people that are all here to make their minds and bodies stronger!  I have been at FAC for 16 years and quite a few of our current instructors were class participants at one point.  We all get how it feels to start out and want to just congratulate you on taking the first steps by walking in the studio doors.
    2. I am not judging you so please stop judging yourself.  I am proud that you are here and that you trust me to lead you through a workout.  I don’t really care that you are off beat or a step behind me.  What I care about is that you are here, giving it an honest effort and taking the steps towards a healthier you. 
    3. Show up on time.  Showing up late to a new exercise class can make you feel like you are swimming up stream the whole time.  This is not the best first impression of the class and you probably won’t stick with it.  If you are running late, try the class another day.  You want your first experience to be positive from the get go and jumping in after the class has started is not the way to go.  Get there a few minutes early so you have time to get set up and ask any questions. 
    4. Give the class three tries before you decide if you love/hate it.  Think of this as the ‘dating’ period between you and the class.  Come in with an open mind and give it a fair shot. 
    5. If you are new to working out in general or coming back after a long break, only take half or part of the class your first few times.  Frequency of exercise is much more important than duration or intensity when you are first starting out. 
    6. Ask Questions.  As an instructor, I want to help.  During class I will try and help motivate and correct people as we go but there is only so much I can do/say while leading the class.  If you want to get tips on a move, have questions about terms,  or anything, just ask!  That is why I am there.  I have been teaching classes since I was 16 and one major thing I have always told people is I am not there for my workout.  I am there for their workout.  I am always happy to help someone with technique, form, personal questions, etc. 
    7. Don’t worry about getting heckled or called out by the instructor.  I would never put a new participant on the spot, I save that for those people I know well and know it pushes them.  Now once you become a regular and we have a solid relationship, you will be fair game. 
    8. Doing something new is (and should be) a challenge.  Our bodies are creatures of habit and muscles really learn to do things quite efficiently after a while.  New classes and new workouts are a way to keep challenging yourself.  You might feel like a fish out of water starting out but that is great for you.  Don’t just stay in your comfort bubble.  Try new things and who knows what you might end up loving!
    9. Introduce yourself to people around you in class.  Your fitness friends can be the ones that keep you coming to class when you want to give up.   I say this one from recent personal experience. Getting back into teaching after having my son in 2015 was one of the hardest things I have ever done.  I was not the instructor I once was that could breeze through a class with loads of energy and enthusiasm.  I had to stop teaching around month 6 and I gained almost 70 pounds total during my pregnancy.  Since I had always been active I assumed I would just bounce back like normal without much thought.  I was 100% wrong.  In places I once had muscle there was saggy mush and I would get winded just walking up the stairs.  I felt like I was in a different person’s body and I wanted to quit teaching.  I was embarrassed to be on stage next to people who had kids and did not let themselves go like I did during my pregnancy.  My ego was hurt and I wanted to give up but my fellow instructors and class participants did not let me.  What they did was help me get back in teaching consistently at first and then adding more songs and more intensity when I was ready.  They let me take the warm up and other songs that were not as intense so that I could get my confidence back class by class.  They invited me to teach in their classes helping me build my stamina back slowly.  They were right by my side when I wanted to give up.  They told me how great I looked when in my head I was upset I had to go buy larger workout clothes. My class regulars would send me messages about how happy they were to have me back.  They kept me going.  Slowly but surely I started to feel like myself again.  I am so very thankful for those fitness friends (instructors and class participants) that kept me going when I wanted to give up. 
    10. Group Fitness classes work.  Studies show you will stick with your exercise routine longer when you participate in group classes.  You will get the results you want when you put in the effort.  I can say this from experience as well since my baby weight is almost all gone with just a consistent teaching schedule of 4-5 classes a week (mix of BodyAttack, BodyCombat, Barre, B5, and BodyPump). 

    I hope this list of tips will help you start your fitness journey or just branch out on a new path and try something different.  You never know what you might end up loving!  I can’t say every group fitness instructor out there feels the exact same way as I do about these points but the good ones will. I have a team of AMAZING instructors that lead, motivate, and care about our members on a daily basis.  As always, feel free to contact me with any questions.  My email is mmitchell@nullfayac.com

     

    Take care,

    Mica

  • BODYATTACK

    In Fitness | on September 9, 2016

    bodyattack

    BODYATTACK is a high-energy fitness class with moves that cater to people of all levels, from total beginners to total addicts. We combine athletic movements like running, lunging and jumping with strength exercises such as push-ups and squats. A LES MILLS instructor will pump out energizing tunes and lead you through the workout – challenging your limits in a good way, burning up to 730 calories* and leaving you with a sense of achievement.

     

    One of the best things about BODYATTACK is it improves your functional fitness – the fitness that you need for everyday life. BODYATTACK is a whole body workout that burns calories while toning and shaping. You’ll build stamina and our sports-inspired moves will improve your coordination and agility. Get quicker off the mark in everything you do.

     

    Research shows that the secret to getting fit for life is a slow build up so we recommend starting with 1 – 2 classes a week and working your way up from there.

     

    How fit do I need to be to start doing BODYATTACK?

    BODYATTACK is for all ages, abilities and fitness levels. The moves are simple and low-impact options mean you choose the intensity. You will soon experience the benefits of increased cardio and functional fitness. You never know until you go.

     

    I’m pregnant. Can I still do BODYATTACK?

    Safety is our number one priority, so we recommend talking with your doctor or midwife who will advise you appropriately as they have the best knowledge of your medical history. Chat to your instructor beforehand to let them know you’re pregnant. They’ll suggest options for you throughout the class.

     

    How many times a week should I do BODYATTACK?

    For awesome results we recommend you do BODYATTACK 2 – 3 times per week.

     

    What do I need to bring with me.

    There’s no equipment needed for BODYATTACK so all you need is comfortable workout clothes, supportive shoes and a water bottle. If you are new to Attack, we suggest taking only the first half of the class (songs 1-5) a few times before adding in the second half.

  • BODYCOMBAT

    In Fitness | on August 22, 2016

    BODYCOMBAT

    Want to destroy calories and release stress? Then you should try BODYCOMBAT!

     

    BODYCOMBAT is a high-energy martial arts-inspired workout that is totally non-contact. Punch and kick your way to fitness and burn up to 740 calories in one session! This class takes moves from Karate, Taekwondo, Boxing, Muay Thai, Capoeira and Kung Fu. It’s a great way to relieve stress after a hard day at work. Bring your best fighter attitude and leave inhibitions at the door.

     

    Frequently Asked Questions:

     

    I’m pregnant. Can I still do BODYCOMBAT?

    If you have been taking BODYCOMBAT prior to pregnancy and still want to get your COMBAT fix, we recommend to modify your workout. Lower your kicks or omit them, stay grounded during any jumping moves, and throw in a few more punches during kick tracks. As always talk to your doctor first.

     

    How many times a week should I do BODYCOMBAT?

    For best results, we recommend you do BODYCOMBAT 2-3 times per week.

     

    How much martial arts experience do I need to have before coming to a BODYCOMBAT class?

    Absolutely none! BODYCOMBAT caters to all ages and abilities. Our instructors show simpler and lower impact options for every move so you can progress at your own pace and get an awesome workout at the same time.

  • RPM

    In Fitness | on July 8, 2016

    RPM

    RPM is a cycling workout that delivers maximum results with minimum impact on your joints.

     

    Cycling has several health benefits including, increased cardiovascular fitness, increased muscle strength and flexibility, improved joint mobility, and decreased body fat cells.

     

    Listen to great music as your instructor takes you on a journey of hill climbs, sprints and flat riding. You control your own resistance levels and speed so you can build up your fitness level over time.

     

    If you want a true sense of achievement, get into a RPM class today.

     

    Frequently asked question about RPM:

     

    I’m Pregnant can I still do RPM?

    Safety is our number one priority, so we recommend talking with your doctor first. Also, chat to your class instructor beforehand to let them know you’re pregnant. They’ll suggest some modifications for you throughout the class.

     

    How many times a week should I do RPM?

    For awesome results, we recommend you do RPM 2 – 3 times per week.

     

    Do I need any special cycling gear to do RPM?

    RPM can be done in normal workout clothes and shoes, so no specialized cycling gear is required. Cycling shorts will make the ride more comfortable but they’re not essential.

     

    Sign up for an RPM class today!

  • BODYSTEP

    In Fitness | on May 31, 2016

    Screen Shot 2016-05-31 at 2.22.11 PM

    Looking to get a full-body cardio workout while toning your butt and thighs? Then BODYSTEP is for you!

     

    Basic stepping, just like walking up and down stairs, is at the heart of BODYSTEP. In a BODYSTEP class you combine basic stepping with moves like burpees, push ups and weight plate exercises to work the upper body. The continuous stepping works your glutes and thighs!

     

    BODYSTEP gets your heart rate up that pushes your body to burn fat and increase cardio fitness.

     

    New to BODYSTEP? Begin with a low step and follow the instructor as they show you options throughout the workout. Whatever you do, give BODYSTEP five tries. Once you have five BODYSTEP classes under your belt it will come naturally.

     

    We play upbeat, invigorating music to keep you positive and motivated throughout your workout. Our instructors are fun and full of energy. Feel free to ask them for modifications or questions. You can burn up to 620 calories during one class and you’ll leave buzzing with satisfaction!

     

    Frequently asked questions about BODYSTEP:

     

    What do I need for a BODYSTEP class?

    All you need is comfortable workout clothes, supportive shoes, a drink bottle and a sweat towel.

     

    How coordinated do I need to be?

    The great news is that there are options to suit everyone. It usually takes a few BODYSTEP classes before you start to feel comfortable on the step, but don’t give up! Start with a low step height, focus on your feet before trying the arm movements and listen to the options provided by the instructor.

     

    I’m pregnant. Can I still do BODYSTEP?

    Safety is our number one priority, so we recommend talking with your doctor or midwife who will advise you appropriately as they have the best knowledge of your medical history. Chat to your class instructor beforehand to let them know you’re pregnant. They’ll suggest some options for you throughout the class.

     

    Sign up for a BODYSTEP CLASS today!

  • BODYPUMP

    In Fitness | on April 8, 2016

    Screen Shot 2016-04-08 at 1.14.39 PM

    BODYPUMP is for anyone who wants to get lean, toned and fit!

     

    Using light to moderate weights with continuous repetition, BODYPUMP gives your body a total workout. You’ll work all major muscle groups in just 55 minutes and could even burn up to 590 calories! This class utilizes scientifically proven moves and techniques to help you achieve real results. The program is based on the Rep Effect, a proven formula that exhausts muscles using light weights, while performing high repetitions – this is the secret to developing lean, athletic muscle.

    You’ll leave the class feeling challenged, motivated, and ready to come back for more.

     

    Frequently Asked Questions about BODYPUMP

     

    What do I need for a BODYPUMP class?

    All you will need is comfortable workout clothes, supportive shoes, a drink bottle and a sweat towel. During the class you’ll use a weight bar and weight plates and a step. These will be supplied in the class.

     

    How strong do I need to be?

    All of our BODYPUMP instructors provide options to suit everyone. You might consider starting out with light weights or even just the bar. Be sure to allow your body to rest in between class days. You’ll find your fitness and strength improves over a number of sessions.

     

    How often should I do a BODYPUMP class?

    BODYPUMP will challenge all of your major muscle groups so we suggest you do no more than two to three classes a week, and make sure you take rest days in between. To accelerate your results incorporate two to three cardio classes into your workout regimen and you’ll begin to shape and tone your body in no time.

     

    I’m pregnant. Can I still do BODYPUMP?

    We always recommend that you speak with your physician first, but let your instructor know and they will suggest some modifications.

     

    Reserve your spot in BODYPUMP today!

  • Class Spotlight

    In Fitness | on March 2, 2016

    BodyFlow

    Body Flow

    Improve your flexibility and increase your core strength all while reducing your stress levels in BODYFLOW!

     

    BODYFLOW is the ideal class for anyone. It is a yoga-based class that is focused on clearing your mind while improving your body and life. All FAC BODYFLOW instructors are Les Mills cetified.

     

    If you’ve always wanted to try yoga, BODYFLOW is a great introduction. Members who have previously taken yoga classes will enjoy the variety they receive with BODYFLOW. During the class you will move through a series of yoga moves and embrace elements of Tai Chi and Pilates. Participants will work on controlling their breathing throughout the class to ensure oxygen is moving through the body and each stretch is embraced. Instructors will always provide examples and options for members who are just getting started. The class aims to strengthen your entire body, while creating a lasting sense of wellbeing and calm.

     

    Why it works:

    Controlled breathing, concentration and a carefully structured series of stretches, moves and poses to music create a holistic workout that brings your body into a state of harmony and balance.

     

    BodyFlow FAQ:

     

    What do I need for a BODYFLOW class?

    All you need is comfortable workout clothes and something warm to wear during the final relaxation track. You don’t need any shoes. Yoga mats are optional.

     

    I’ve never done yoga before. Does that matter?

    Not at all. Simply follow your instructor, as they will show you all of the appropriate options. It pays to commit to three or four classes from the start to feel comfortable with all the moves.

     

    I’m pregnant. Can I still do BODYFLOW?

    BODYFLOW can help maintain core control and muscle balance for those who are pregnant. Safety is our number one priority, so we recommend talking with your doctor or midwife who will advise you appropriately as they have the best knowledge of your medical history. Also, chat to your class instructor beforehand to let them know you’re pregnant. They’ll suggest some modifications for you throughout the class.

     

    Reserve your BODYFLOW class today!

  • The Benefits of Personal Training

    In Fitness | on February 29, 2016

    personaltraining

    At some point 70% of all Americans begin some sort of exercise program. However, in less than 3 months 80% of those individuals will quit. Interestingly, 85% of all individuals who have a personal trainer will maintain their gym schedule.

     

    We all need a little help with exercise sometimes, whether we’re just starting out or we’ve been at it for a long time. There are a number of reasons people work with personal trainers.  Some want an individualized program so they can lose weight or get in shape while others simply need to be held accountable for their workouts.  Wherever you are in your exercise journey, the personal trainers at FAC may be just what you need to take it to the next level.

     

    The benefits of working with a Personal Trainer:

     

    Accountability & Motivation

    Trainers are experts at holding you accountable. They help you to not only develop your own personalized goals but to also develop a realistic and achievable plan to attain these goals. Trainers will believe in you even when you are feeling at your lowest and will motivate you to push through.

     

    Develop An Effective Routine

    Trainers are educated on the most effective ways to help you get to your fitness goals. They will work with you to develop a routine that makes since and is realistic for you. A trainer will help you to figure out what makes since with your lifestyle, and will maximize your time in the gym without overwhelming you. They’ll work with you to develop an exercise routine that focuses on achieving your personal goals.

     

    New perspective on Fitness

    There is an overwhelming amount of fitness, nutrition, and health information available. It is the job of the trainer to stay on top of health trends and continue their education in order to provide you with the safest and most accurate information in the industry. Trainers are able to use their education, knowledge and experience to provide you with tips and tricks to help you develop a healthier lifestyle.

     

    Proper technique & Form

    It is very easy to hurt yourself in the gym. Trainers pay attention, cue both your mind and your body and help you achieve your goals more quickly by making sure you are doing each exercise correctly. They can help you develop better running form, improve your posture, and increase your strength by teaching you to recruit the proper muscles and making a mind body connection.

     

    Injury Prevention & Injury Rehabilitation

    People will often avoid going to the gym if they suffered an injury in the past or fear an injury occurring because they are unfamiliar with best practices. Trainers will teach you how to use equipment properly so that you do not injure yourself. Trainers will also work with you to prevent injuries in everyday life by helping you increase your balance, flexibility, and core strength. They are able to focus on specific exercises that will benefit you based on your activities of daily living.

     

    Maximize Workout & Minimize Time:

    Trainers will develop programs that are efficient and allow you to get the most in, in the shortest amount of time. Time does not need to be lost at the gym. If you are finding it hard to find time to workout, not only will a trainer help you to get the most out of your work out, but they will also teach you how you can do that on your own.

     

    You’ve already made a commitment to fitness by joining FAC. Now, choose a program to fit your schedule, your needs, your goals & your life. Whether your focus is a reunion, new jeans, a wedding, an athletic competition or anything in-between , you can achieve your goals and choose to feel great by starting with a personal trainer.

     

    All of our Personal Trainers hold nationally recognized training certifications. Our Personal Training options come in all sizes. Based upon your specific needs, we are positive we can find the right fit for you!

     

    Private Training and Semi-Private Training (2 – 4) rates start at $41 per session and increase in price depending on trainer experience, length and type of session. If you have never worked with a FAC Personal Trainer, we would love to provide you with a complimentary session to ensure you are on the right track to your specific goals. Contact Mica Mitchell, Personal Training Director for more information at mmitchell@nullfayac.com or call 479-587-0500 ext. 267.

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