Dear Friends,
Happy Holidays! We hope that everyone is staying warm and keeping
fit so all of that snow shoveling is a little bit easier! Here are
a few tips from Capital Fitness Head Trainer Brian Fritz about shoveling
safely:
 Well, it’s that time of year
when the snow shovels are reluctantly pulled out of storage to
do away with the blanket of white that covers driveways and sidewalks.
Oh the joy! Scoop and throw, scoop and throw, until the job is
done or the back gives out.
Actually, shoveling snow doesn’t have to be an agonizing experience.
Some people actually enjoy getting out in the fresh air, taking in
the beauty of everything covered in white, and digging into a great
full body workout of arms, legs, and core.
Here is what you can do to make shoveling a safer and less painful
experience:
Do not flex (bend forward) and rotate the spine when scooping and
throwing. This puts a lot of stress on the low back muscles and the
lumbar discs. Instead, bend the knees and hips, scoop, stand up,
and then throw the snow. Use the leg and hip muscles… your
back will thank you!
Alternate throwing the snow to your right and
to your left. Don’t
always rotate to the same side to toss the snow; make sure that you
frequently switch sides when scooping and throwing. This will keep
your body better balanced and will keep you from over-stressing one
side of your body.
Take small scoops when shoveling heavy, wet
snow. As you know, heavy
snow is harder to lift and throw. So, lighten the load and minimize
the stress on your body by taking smaller scoops.
Use an ergonomically friendly shovel with the bent handle so you
don’t have to bend over or squat down so far to scoop, especially
if you are a taller person.
Do “pre-habilitation” exercises prior to the
snowfall season. There are exercises that can be done to prepare the body
for the rigors of snow shoveling. These include many ground-based
exercises stressing the core muscles and primary mover muscles used
in snow shoveling that can be done to make snow shoveling not only
easier, but will also decrease the risk of injury or an achy body.
If you need any help with these exercises in you fitness program
to help you deal with Wisconsin’s winter wonderland, the Capital
Fitness Personal Trainers would be happy to service you!
Now, onto the news…
Up
Top :
The gift of beauty and little bit
of health…
Beginning in December, if you purchase a $150 Elevation Spa and Salon
gift certificate the recipient will receive a free month membership
to Capital Fitness! The membership is good for non-members only.
If you purchase a gift certificate by December 29, you will receive
10-percent off! Happy gift giving!
The
Bottom:
Holiday Hours:
Monday, December 24, Christmas Eve, 8 a.m. to 2 p.m.
Tuesday, December 25, Christmas, CLOSED
Monday, December 31, New Year’s Eve, 8 a.m. to 2 p.m.
Tuesday, January 1, New Year’s Day, CLOSED
Capital Fitness will be open regular hours on all other days.
Kid's
Zone :
Kid’s Zone Holiday Hours:
Monday, December 24, Christmas Eve, 10 a.m. to 1 p.m.
Tuesday, December 25, Christmas, CLOSED
Monday, December 30, New Year’s Eve, 10 a.m. to 1 p.m.
Tuesday, January 1, New Year’s Day, CLOSED
Kid’s Zone brings back Tae Kwon Do!
Tae Kwon Do classes will be held on Saturday’s beginning January
12 and ending April 19. There will be no class held on January 19
or February 23.
Instructor: Siri
Time/Day: Saturdays, 11:15 a.m. to Noon
Ages: 3 to 9 years
Early Bird Special: (before December 29): $75/12 week session, Capital
Fitness members; $90/12 week session, non-members
Standard fee: $85/12 week session, Capital Fitness members; $100/12
week session, non-members
Classes,
etc. :
Holiday Class Schedule
Class listed below WILL
BE THE ONLY CLASSES CONDUCTED the week of
Dec. 24th-Jan 1st.
Monday, Dec. 24th no classes- (gym open 8am-2pm)
Tuesday, Dec. 25th gym closed- no classes
Wednesday, Dec. 26th 5:05pm BodyPump
6:05pm Body Attack
6:05pm Spin
Thursday, Dec. 27th 12:00 Trek
12:00 Hatha Yoga
6:05pm Trek
7:30pm Spin
Friday, Dec. 28th 12:00 Spin
1:00 pm Hatha Yoga
5:05 pm Step
Saturday, Dec. 29th 8:00am Fitness Fusion
9:00am BodyPump
10:15am Hatha Yoga
3:00pm Hatha Yoga
Sunday, Dec. 30th 9:00am Chisel
Monday, Dec. 31st 10:00am YOGA FLOW with Laura (90 min. yoga class)
· Sign up in advance at front desk, list is out now! If
we don’t have a min. of 10 we will not hold the class. No fee
for Capital Fitness members.
Tuesday, Jan 1st no classes, gym closed
Body Attack Classes Canceled
The regular Saturday Body Attack class will not be held on December
22 and December 29.
Have a Class winners announced!
The slips have been counted and the results are in! The top ten finishers
in the “Have a Class” challenge are:
1) Julie Falk and Debbie Loiselle, each with 110 points.
2) Lisa Checkai, 72 points
3) Julie Schneider, 60 points
4) Linnea Schiffner, 56 points
5 and 6) Ashley Joyce and Aida
LeFlore, each with 38 points
7) Carrie Wiesman, 36 points
8) Maureen Connors, 34 points
9 and 10) Mary Batt and Amanda
Tollefsen, each with 32 points each
The prizes for six weeks of hard work were:
1) The top 10 finishers each received a Capital Fitness t-shirt.
2) The top 3 received punch card for 10 semi-private Pilates classes.
3) The first place prize was a $75 Elevation Spa and Salon gift certificate.
Way to go, ladies!
News :
Goodbye, but not farewell!
Capital Fitness Personal Trainer Lauren Krizansky will be leaving
at the end of the year. She has been with Capital Fitness since
August 2006 and has now decided to pursue a different career path
and take some time to mend a recent injury.
 Thank you all for creating a lovely place to work. Thank you, my
clients, for always coming back no matter how much it hurt or how
tiresome my humor was! Thank you, my co-workers, for accepting me
from day one and for always making work a fun and spirited place
to pass the time. I have learned a lot from each one of you, whether
you know it or not.
Although I do not know all of you who make Capital Fitness, I wish
you all the best of luck with your fitness and life goals. There
is a great and fun staff that comes along with your Capital Fitness
membership and they ready to help you everyday. Take advantage of
this for it is a very unique trait of a gym.
I am not leaving Madison and intend to keep my Capital Fitness membership.
I look forward to keeping the amazing relationships I already have
and making many more as we sweat along together.
Very truly yours,
Lauren
Making those last minute gifts easy!
Capital Fitness and Elevation Spa and Salon gift cards are a great
way to show the ones you love how much you care! Gift cards can
be used for any gym and salon services. For more information just
stop by the Capital Fitness front desk or Elevation Spa and Salon
reception area.
What are you up to?
Have you or someone you know had a recent fitness success? If so,
share your story! Contact Lauren, lauren@capitalfitness.net, with
the details! If your story makes the newsletter, you will receive
a $50 Elevation Spa and Salon gift certificate.
Grow with us,
Capital Fitness |
