Capital Fitness

February 2008
MEMBER UPDATE

Up Top:

Elevation Monthly Specials .

Dear Friends,

Valentine’s Day is just around the corner and we here at Capital Fitness feel it is necessary to remember that the best way to show your sweetheart you care is by taking care of your own health. So often during these cold winter months, it is easy to let your activity level become low. As we all know, it is this dormant time of year that is most important to find ways to get outside or get to the gym and get your heart pumping.

Often times, your workout can become stagnant during the winter months. Since it is so cold out you may have to rely solely on your indoor workouts to stay in shape during the winter months. Therefore it is good to mix it up a little. Set a goal like gaining more muscle or decreasing fat, and then increase or decrease your weightlifting or cardio accordingly. Or you could utilize a personal trainer and get a fresh perspective on your fitness. Having a personal training staff on call like we do here at Capital Fitness provides an almost infinite amount of possibilities at your disposal to perfect your workout routine!

Taking up a winter sport is another great way to have fun, get some exercise, and spend time with that special someone. Many people find joy and meaning in activities like cross-country skiing, snowshoeing, and downhill skiing or snowboarding. If you are feeling adventurous, combine any of these activities with winter camping and make a weekend out of it. With the proper winter clothing, you won’t even feel the cold, and you could just discover a hobby that helps you find joy and give you something to look forward to come next winter! -LK

Up Top :

Stimulate your senses by indulging in a Hot Chocolate Body Scrub. This skin is gently massaged with a fine grain exfoliant to remove dead skin cells. After, the skin is wiped clean with hot steam towels and a rich moisturizer is applied to soften the skin. This deeply relaxing full body treatment is the perfect way to warm up this month. $45

The Bottom:

Get a friend to sign up for a new 1-year membership now and you’ll receive a month added to your current 1-year membership!
Referral must be for a new 1 year membership. To qualify for your free month, you must have a one year membership or have been a member for 12 consecutive months.

Classes Etc. :

The new 2008 schedule is out now, take a look and see what classes fit into your schedule!
Click here to see schedule
Please be advised that Brazilian Beat on Tuesdays has been changed from 7:30 pm to 7:05 pm.

Class of the Month: CHISEL, w/Katarina

For those of you who are wondering what’s going on at Capital Fitness on Sunday mornings, here’s a little glimpse into what Katarina’s Chisel class is all about:
The class begins with a simple 5 minute warm-up with some basic movements and then moves on to some “sprint-cardio” for about 3 minutes to get your heart-rate to 80% max. Here’s where the fun starts. For 10 minutes, Katarina alternates the class between squats and shoulder exercises while maintaining your heart-rate at 60-70%. She then has the class work down the body, alternating back and biceps with lunges. To maintain the intensity, Katarina throws in more “sprint-cardio” every 10 minutes or so. Then, to bring everyone’s heart rate back down, Katarina moves on to triceps and chest, and finishes the class with push-ups, abs, and stretching.
With Katarina’s Chisel, you can achieve an excellent full-body workout and burn up to 500 calories or more! And from her encouragement, you can expect to increase your strength from one week to the next. Stop in this Sunday at 9:30 am and find out what you you’ve been missing, you may find yourself coming back again and again!

Personal Training :

The Trainer’s Edge
w/Kristin Haanstad

Keep Your New Year’s Fitness Resolutions All Year Long

Are you wondering how you’re going to keep on track with the New Year promises you’ve made your body? Give yourself both short term and long term goals!

Of course, you know what you want to accomplish in the long run. You know how many pounds you want to lose. You know what size clothes you want to wear. You know what you want to look like in your bathing suit. But what about in the mean time?

It may take some time to get where you ultimately want to be. Rather than waiting for months for the payoff of your hard work, it is important to set more immediate goals that can be attained every few week. This way you get continuous positive reinforcements for all of your efforts.

For example, if your long term goal is to drop three sizes, give yourself a short term goal of one size at a time. Reward yourself for successfully reaching each of these goals. Treat yourself to a massage for your first size drop - you know you deserve it considering the grueling workouts you’ve put yourself through! Take a much needed weekend getaway for your second size drop – you’ll probably need a weekend away from your trainer! Finally, it’s time for a shopping spree for new clothes after your third size drop – you’ve made it to your ultimate goal!!!

Use short term goals as stepping stones to get you to your long term goal, whatever that goal may be. Realize all of your hard work and reward yourself for every accomplishment. There are no steps too small to get you your health and fitness success!

We Have a New Addition to the Capital Fitness Training Staff!

Meet Matt Guarascio!

“ I recently joined our great staff of personal trainers and can not wait to help you to achieve your goals! I have a B.S. from UW-Madison, became a CPT through the National Academy of Sports Medicine, and am currently finishing up my Corrective Exercise Specialist.

I have found three passions in my life: helping people achieve their health and fitness goals, fishing, and golf. I love to chat, so if you’re struggling to meet your goals, want to hit the ice, get ready for golf season, or just say hi, contact me at (630) 862-9528 or mjguarascio@gmail.com!”

We will have a full bio for Matt soon on the Capital Fitness website.

Grow with us,
Capital Fitness