Vol. 4, Summer 2007

Newsletter

Welcome Back!
September is one of the best times of the year for returning to the gym. Summer is over and you are now able get back into a routine and focus on your goals. We want to help you do that! Kitsilano Workout has added new Personal Training packages to help you get back into the groove, from one-on-one training, partner training and group training sessions. Please book your free consultation with one of our 5 experienced Personal Trainers at the front reception area. The Group Exercise schedule, with over 70 classes a week, has been updated for the Fall with a few new classes to give you even more variety; Capoeira, Sculpt Yoga and Gym Stick, (see descriptions on the website or pick one up at the front desk).
Over the past couple months, Kitsilano Workout has participated with members in events both entertaining and motivating. Gemma Doyle offered the Boot Camp sessions throughout the summer months with her clients losing over 90lbs in total! She is now offering pre-season Hockey Conditioning sessions. Norman Sam, our Dance and Cardio class instructor, entertained onlookers at the ”Summer of Love” 40th Anniversary in Kitsilano. The 1st Annual Grouse Grind Hike was a major success as well with 15 participants completing the hike in 53 to 120 minutes, (see the picture at the front entrance of club).
During the summer, we re-designed the front entrance to the club for full 24 hour access. As a member, you are required to bring your card with you for proof of membership.  You will scan yourself into the club after hours. In the event that you are unable to access the facility after hours, please notify the front office during the daytime and we will do our best to resolve any outstanding issues promptly. The benefit of being a member at Kitsilano Workout is access to the facility 24 hours. Non members are able to use the club between the hours of 6:00 am to 10:00 pm weekdays. (please see the back of newsletter for full listing of office and club hours). Thank you for all your feedback over the summer.


In Good Health,
Jennifer Heppell
Sales Manager
BCRPA Certified Group Exercise Instructor
Can-Fit-Pro Certified Personal Trainer


Personal Training Fall Promotions

Fitness Assessments $25
If you want to know your past, look into your present conditions; if you want to know your future, look into your present actions.
Book a fitness assessment with a trainer to get an overall picture of your current fitness level including Body Composition, Strength, Endurance, Flexibility, Posture and Balance. A Fitness Assessment will provide an overall picture of you starting point and your trainer will help you set appropriate goals for all areas of your fitness.

Personal Trainer Sampler-3 Sessions for $99
This is a great opportunity to experience what it is like to work with a Personal Trainer before committing longer term. Schedule your FREE consultation with a trainer and get started with a New Program today!

Personal Trainer Profiles

Deryn Macey, BSc.
BCRPA Personal Trainer
CanFitPro Nutrition and Wellness Specialist

I have recently joined the personal training team here at Kitsilano Workout. I have always been interested and passionate about health and fitness. I love to help people reach their fitness goals and learn more about living a healthy, balanced lifestyle.  My background is in competitive swimming, running and triathlon.  My style of training is both fun and challenging, and always keeps the body guessing. I like to incorporate functional movements, plyometrics, balance, core conditioning, flexibility and sport specific activities into workouts. However, I do believe that every client requires an individual approach based on their level of fitness, as well at their exercise preferences and goals.
I completed a BSc. in Biology at the University of Victoria. A background in science and physiology has provided me with a wealth of information that I can apply to exercise and health. I am a BCRPA registered Personal Trainer, as well as a CanFitPro Nutrition and Wellness Specialist. I have participated in various work shops on core strength, shoulder strength, balance and athletic training.
I hope I can inspire my clients to push themselves to new levels and reach all their health and fitness goals.  My goal as a personal trainer is to be a key part of your journey towards looking and feeling your best. I hope to motivate, educate and encourage my clients to stick to their new lifestyle and accomplish all their goals.
I believe everyone can find enjoyment in exercise, even when it feels hard at first. From stress management to athletic performance and healthy aging, exercise makes day to day living easier and improves the all-around quality of our lives.  You’re never too young or too old to get started!

Contact me at the front reception area or my cellular
778-855-1481.


Gem Doyle
Personal Trainer ACE Certification
ISSA Certification

Before joining the fitness industry 8yrs ago, I was a professional dancer and starred in various West End Musicals including Grease and Saturday Night fever and many pop videos and live events.
I had my first taste of the fitness industry 11yrs ago when I started teaching group fitness classes in various gyms around London. However, I didn’t discover my passion for the gym until I graduated from a performing arts college. I found myself a part of a highly  image conscious and competitive industry. I soon realized that in order to keep my body in shape, I had no other option but to start working out. What started out as a hobby soon became a lifestyle and a passion and a career.
Since becoming a qualified personal trainer I have trained across the globe. I was requested by David Lloyd to train and teach group fitness in his flagship premier health club and created the group fitness schedule for England’s largest chain of Health clubs.
My infamous BLT class has tightened and toned some of London’s most influential bottoms!
I train my clients with a unique style. I combine my vast knowledge of dance training with my ever-increasing knowledge of fitness and nutrition to help you achieve results fast.
Ever noticed that the best clothes are always tailor made and one size doesn’t fit all? I tailor make your programme to your individual needs to produce the best results possible fitted around the most hectic of lifestyles.
Blinded by science? I will talk to you in a language that you will understand! Feel like no matter how hard you try it just will never happen? When you train with me it will! I will push you to the extreme, get results fast and because of my immense enthusiasm no matter how hard I work you, you will always come back for more!

For further information you can contact me at the front reception area or my cellular 604-868-2369.


Evan Creedon
Personal Trainer
ACSM Certification, Cross Fit Certified, First Aid / CPR

Experience:
I am originally from Dublin, Ireland.  I played professional soccer in Ireland, England, Sweden and America until a persistent knee injury put an end to a promising soccer career.  I turned to boxing to keep my fitness levels up and despite little or no amateur experience I quickly came to love the sport.  This led me to train and fight with a number of fighters.  This further inspired me to pursue a career in the fitness industry as I wanted to share my experience and love for fitness with others.  In the last four years that I have been a personal trainer in London, England, I have enjoyed training individuals one on one, in small groups and also working with sports teams and athletes.  Over the last year, I started learning more about different training techniques and have taken up Brazilian Jiu Jitsu & Cross-fit training and also completed a mini-triathlon.  Whether you’re in need of general fitness, weight loss, different training techniques or training for a marathon, my expertise will help you. 
Personal Statement:
Athletes have long used personal trainers to increase their performances in competition.  Movie stars are known to hire personal trainers to keep them fitting into their Oscar gowns, but the people who benefit most from personal training are ordinary men and women seeking to function better and feel better in their everyday lives.  Working with a trainer, anyone can achieve their fitness goals - goals as modest as touching your toes again or as ambitious as preparing to run a marathon.  Whether you want to lose weight, regain flexibility, develop speed or simply feel good, personal training is an activity that will continue to reap benefits in years to come.  If you are committed to your goals and want to achieve them in a quick, safe, and entertaining manner, please contact me today!
Specialties
Core stability, Specialized programs for sports, Nutritional Advice, Boxing & Kickboxing sessions, Triathlon programs, Running and Cardiovascular programs, Weight loss programs, Strength and Hypertrophy programs,  Heart Rate monitor training.
All your failures are what make you succeed!
Contact me at the front reception area or my cellular 778-847-3826.

Member Profile

I'm happy to say that I successfully tested for my Nidan (second degree blackbelt) in Butokukan karate on June 30 of this year.  Working towards this test - as any physical test - required extra training.  For me, this meant working out more, not only in the karate dojo (at Kitsilano Neighbourhood House) but also at the gym.  Kitsilano Workout provided a great space for me to do my training. Not only was I able to use the weights and cardio equipment but I also had access to the classroom space when it was available.  It was a test of physical endurance as well as a test of knowledge and ability. The extra training was a real necessity for me!
Cheers,
Caroline Wigglesworth

New Fall Fitness Classes

Capoeira - A Class combining Brazilian Martial-Art self defence, dance, music and acrobatics into a vigorous workout!
Gymstick is a fitness tool that combines the exercise stick and exercise band. This workout incorporates the Gymstick with cardio/step boxing, muscle conditioning, core balance and flexibility.
Yogasculpt - Hatha Yoga class focusing on breath, the power of the mind, and it’s control over the body for the ultimate in body sculpting

New Fitness Class Guidelines

• Entering a class after the warm-up is not permitted. To ensure the safety of our members, anyone who attempts to join a class late may be asked to leave the aerobics studio.
• In order to ensure your safety and accommodate as many participants as possible, we request that members not casually alternate between gym equipment and exercises on the group exercise floor. Whenever possible, participants are expected to remain on the group exercise floor for the duration of the class.
• Excessive noise and loud talking in the club can be disruptive for class participants.  During yoga classes and the stretch/relax portions of all classes, please do your part to respect others and minimize noise.
• Class instructors are responsible for keeping the music to a reasonable level.
• For sanitary reasons, please use a towel when lying on the mats.
• Please refrain from wearing perfume or any scented lotion during class.
• Proper athletic footwear is required in all classes except Yoga and Pilates.

Thank you,
Margie Cornwell
Group Exercise Coordinator

10 Ways to Change it up this Fall!

It’s important to constantly change things up by adding new elements to your workout routine. In order to prevent boredom and keep seeing results, you should make changes to your program on a regular basis. If you have been working on the same program for sometime there are lots of easy ways to challenge your muslces and keep those results coming. You can make simple changes to your program to surprise your muscles. Here are a few simple ideas that make a big difference:

1. Do it on one leg. Do bent over rows on one leg to work on balance and get a glute and hamstring workout at the same time.
2. Take it to the ball. Doing a chest press on the ball forces you to engage your core and lower body. It also works on your stability. You can do all your traditional free weight exercises seated, kneeling or even standing on the ball or Bosu ball.
3. Alternate sides. Instead of your normal shoulder press, try alternating your arms. Graduate to alternating arms and standing on one leg. Next, alternate arms and stand on one leg on top of a Bosu ball.
4. Change the speed. Slow down! Try performing your bicep curl at half time. Take 5 seconds to lower into a squat, and then power up as fast as you can. Another alternative is to do pushups as fast as you can or as slow and controlled as you can. Trying new speeds, both fast and slow, can be extremely challenging!
5. Pyramid sets. These sets consist of 8, 10, 12 repetitions. When completing each set, you will lower the weight as you increase the repetitions forming a pyramid set.
6. Combine upper and lower body exercises. By compounding muscle groups into one exercise you can really challenge your whole body at once.  Do walking lunges with bicep curls, squats with shoulder presses, etc.
7. Make it a circuit. Do one set of all your exercises straight through with no resting. Try adding cardio intervals in between your sets for an extra challenge. By the time your done you’ll have done 30 minutes of high intensity cardio and a whole body strength workout. You can also do supersets or mini-circuits of three or four exercises, (please book your appointment with a personal trainer for more instruction on circuit training).
8. Add plyometrics. Jump squats, split jumps and burpees are examples of plyometrics. These explosive movements are great for developing power and speed and they really get your heart going, burning a lot of calories and increase your anaerobic fitness.
9. Add abs. Stick your abdominal exercises in between all your regular exercises. This won’t let you skip abs and you’ll have a solid core workout in no time.
10. Hire a trainer. Sometimes you just can’t push yourself as hard as you would with someone by your side. A personal trainer can teach new exercises and techniques, and really push your fitness to a new level.

You should change your program at least every 4 weeks. Add small changes into your weekly routine to really get your body working. Push yourself and always reach for the next level. Have fun with those little changes, but stay safe and always practice proper technique.

* We recommend hiring a personal trainer to help you with the proper form & function of any changes you make to your normal routine.

What is fitness?

The following elements are key in establishing and maintaining true fitness. Each and every workout must include all of these elements to achieve total fitness. Which element of fitness are you missing in your workout routine?

• Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.
• Stamina - the ability of body systems to process, deliver, store, and utilize energy.
• Strength - the ability of a muscular unit or combination of muscular units to apply force.
• Flexibility - The ability to maximize the range of motion at a given joint.
• Power - The ability of a muscular unit or combination of muscular units to apply maximum force in minimum time.
• Speed - The ability to minimize the time cycle of a repeated movement.
• Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
• Agility - The ability to minimize transition time from one movement pattern to another.
• Balance - The ability to control the placement of the body’s center of gravity in relation to it’s support base.
• Accuracy - The ability to control movement in a given direction or at a given intensity.

You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these. (extracted from G. Glassman, CFJ October 2002)
-  Brian Scott
Can-Fit-Pro Certified
Personal Trainer/Group Fitness Instructor
Cardiac Rehab Nurse