Monthly Archives: July 2013
I know I know – who wants to think about Fall when summer isn’t even half way over, BUT it may be worth planning ahead as we have some great programs you don’t want to miss!!
TEEN FITNESS WITH NUTRITION!
This is a fitness and nutrition program designed specifically for teens ages 13-17 to teach and to inspire the development of a positive and healthy body image! Teens will participate in fitness classes, learning about proper form in using equipment to learning the basics of kickboxing in class formats that are super fun yet challenging. Teens will also learn about their Body Mass Index, what healthy eating looks like and showing them ways to look and feel their best! It’s all about being healthy and fit! It’s not about skinny! Classes run from 4:00pm – 5:00 pm – Tuesdays & Thursdays. This program starts Oct 1! Register before Sept 1 and get 15% off! Limited spots available to ensure these teens get our full attention! For more information or to register, please contact Dana at 403-504-8953 or by email: email@example.com
Fit & FAB OVER 50 with Nutrition!
Just because you are over 50 doesn’t mean you can’t look and feel your best! For the past 2 years, running low to medium impact fitness classes for women over 50, we are now offering it with nutrition! Coming this Fall we will teach women over 50 how to eat clean and healthy, what their calorie intake should be based on their age, their weight, their height and their fitness level! How women can fire up their metabolism to burn fat and gain more energy! This program starts Oct 1, however the fitness classes are available until then. Classes run M, T, W & Th from 5:00 – 5:45. (Wed’s are nutrition classes! Register before Sept 1 and get 15% off! Limited spots are available to ensure these women get our full attention! for more information or to register, please contact Dana at 403-504-8953 or by email: firstname.lastname@example.org.
SWEAT FREE & CROSS TRAINING NOON HOURS
Trying to squeeze in a workout into your day? We have some great noon hour classes running from 12:10-12:50, including sweat free workouts to focus on building muscle definition and kickboxing + cross training workouts that are super fun, and super challenging using an array of the latest equipment! Come check us out in the Kickboxing Studio – the hidden gem of a studio located in the back alley of Heartbreaker!
Yummy Mommy is coming back! These are 9:30am classes M, W & F for moms and their babies! Moms can come and work out with their babies in the room – as long as the babies are not mobile. Childcare is available for toddlers. These are fun classes consisting of kickboxing, cross training, and so much more! Please contact Dana for more information or to register!
YES! We have classes just for the guys! They are challenging and different all the time – from kettlebells, kickboxing, cross training, TRX suspension training, weights, and so much more! If guys are looking for something different in a workout that will increase strength and endurance, these classes are it! Not sure? Give us a try for a week and see for yourself!
CO-ED KICKBOXING + CROSS TRAINING!
For the ultimate in super fun and super challenging classes unlike anything you get anywhere else, these classes are it! You will burn a ton of calories while learning to use heavy bags, ground and pound MMA bags, Focus pad training, Kettlebells, TRX Suspension training, RIP Trainers, weights and so much more!! These classes fill quickly so if you are interested, you will need to register as soon as possible. These classes run M-Th 6:15pm
Are you a women with Dangerous Curves? Do you feel intimidated going to the gym? Then this class is just for you! These are low to medium impact classes designed to make the plus size women gain confidence working out! If this is you, give Dana a call to get started today!
PERSONAL TRAINING & NUTRITION SESSIONS
If one-on-one is more your style for working out, contact Dana to see availability for personal training sessions. Book and pay for 10 sessions up front and get 3 extra sessions free PLUS a nutrition session! You will get a variety of workouts from kickboxing, kettlebells, TRX suspension, weights and so much more! Call and ask for Dana direct at 403-504-8953 or email email@example.com
It is essential to accelerate muscle recovery for a number of reasons. In order to get back into your fitness routine, incorporating a few healing techniques for sore muscles is essential. Whether you’re a seasoned athlete or just starting a fitness routine, giving the muscle time to repair itself is imperative to muscle recovery, which can affect your ability to exercise or train on a regular basis. No matter what your fitness level, you’ll be able to get back on track with your exercise routine by following these tips.
Start the day right, by having an egg white omelet in the morning. Egg whites have a solid amount of lean protein, which helps repair muscles and tissue within the muscles.
Eat low-fat peanut butter and celery sticks for a snack. The low fat peanut butter makes you feel satiated so you eat less the entire day.
Grab a low fat chicken fajita or a can of tuna in spring water for lunch. Eat this with whole grain crackers and low fat cheese; both have plenty of protein.
Prepare any type of beans you prefer for dinner. Soybeans, kidney beans, pinto beans and black beans are all great choices of lean proteins. Sprinkle with olives, salsa, and low-fat sour cream to add even more flavor.
Take a Rest to Restore Muscles
Allow your muscles enough time to recover from a strenuous workout, especially if you just started a fitness routine. Failing to take a well-needed rest for a day or two can result in muscle tears, which will make muscle recovery time even longer and may result in an ongoing injury.
Apply cold and hot compresses to sore, achy muscles. The heat works to alleviate pain, while the cold temperature helps to reduce swelling and inflammation of the muscles.
Exercise parts of the body that are not sore. For instance, if you did lunges and squats and it hurts to sit down, exercise your arms instead. Perform various bicep and tricep exercises with weights, to tighten and tone the muscles in the arms.
Stretch the Muscles Thoroughly
Stretch the muscles that are sore. For instance, if your legs become increasingly sore after exercise, make sure you stretch these muscles thoroughly.
Hold each stretch for a minimum of 10 seconds. Start out with shallow stretches and gradually increase the deepness of the stretch on each repetition.
Repeat this same stretching exercise on the other leg. Do 3 sets of 5 repetitions on each leg. Failure to stretch muscles after an intense workout leads to sore muscles and increases the likeliness of pulled muscles.
While you may not experience muscle soreness immediately after a workout, you may notice it a day or two later. Scientists believe that this swelling and stiffness is caused by biochemical changes within the body, which increase nerve sensitivity and leads to sore muscles. The muscles will experience soreness later.
When stretching it is important only to go as far as what is comfortable for you. As soon as you begin to feel any form of discomfort, stop and take it back to starting position. Stretching too deeply can result in torn ligaments. Use slow and controlled movements to prevent this from occurring.
Dana is the owner of the Kickboxing Studio located within Heartbreaker Dance & Fitness and home to specialized classes like kickboxing, cross training, women over 50, plus size ladies, 30 Day Challenges and Men’s MXC. For a free personalized fitness consultation, please call Dana 403-504-8953 or email firstname.lastname@example.org