JFKFFC Thursday 5-17-18 Yoga Cancelled

Thursday 5-17-18 Noon Yoga is cancelled.

JFKFFC MGT

JFKFFC Class Cancelled Today- Rescheduled for Thursday

Monday, May 7 – 11:30 Interval Training with Marckender has been cancelled…
and rescheduled for Thursday, May 10 at 11:00am.

Weekly class scheduled is now posted on front/home page of JFKFFC website: www.jfkffc.com

JFKFFC MGT

JFKFFC Monday Class Cancelled & Rescheduled for Thursday

 Monday, May 7 @ 11:30 Interval Training with Marckender has been cancelled…..

AND rescheduled for Thursday, May 10 @ 11:00am.  See y’all there!

Weekly class schedules are now posted on the front/home page of the JFKFFC website: www.jfkffc.com

Thanks, JFKFFC MGT

JFKFFC Monday Group Exercise Class Cancelled & Rescheduled for Thursday

Monday – May 7@ 11:30 INTERVAL TRAINING with Marckender has been cancelled.

and rescheduled for Thursday May 10 @ 11:00am.  See y’all then!

 

JFKFFC May Fitness Challenge

 May is National Fitness Month

 
You MAY have already seen (posted on the fitness center bulletin board), and/or even attempted the first (May 1-May 16) Fitness Challenge.  
Here are the rules:

May Fitness Challenge Rules
1.      Must email (drbruce@jfkffc.com)  your results from each challenge. May attempt challenge more than once during each two week period.
2.      Must be honest. Scout’s honor. No cheatahs up in this (woohoo) area.
3.      Don’t overexert yourself.  Ain’t nobody need any injuries.
4.      But vomiting is optional ;) . In a trash can, of course.
5.      Speaking of which, if you vomit, hide the evidence. You must clean it up as if it never happened.
6.      Performing with a friend for motivation is allowed.
7.      Taking turns with a friend on rounds or “tag teaming” is prohibited.
8.      Trash talking to friends or fellow competitors is encouraged.
9.      Have water nearby.
 
10.   HAVE FUN! 

April 30- May 16:  Challenge 1
Perform the following exercises in circuit fashion. 
Pictures of exercises are attached and up on the bulletin board to the right of the locker rooms in the fitness center.
Time yourself for four (4) complete rounds of ALL the exercises in the prescribed order and record how long it takes. Forward your time (enter as often as you like): drbruce@jfkffc.com
 
Frontal, Lateral Raise Superset (10 reps each)
Squat Jumps (10 reps)
Push-ups (10 reps)
Dumbbell Walking Lunges (10 reps each side; 20 reps total)
Dumbbell Bent-over Rows (10 reps)
Alternating Hammer Curls (10 reps each)
Mountain Climbers (10 reps each side; 20 reps total)
Alternating Shoulder Press (10 reps each side; 20 reps total)
 
Any questions let us (Maria & Bruce) know!
 
Challenge 2 will commence May 17th and run to the end of the month!!
 
Winners will receive gifts (free personal training sessions with yours trulies) and the adoration of the MFC minions!!!!!
 
You MAY Begin!!!!!
 
Maria & Bruce

JFKFFC Group Exercise Class Cancelled Today Wed 4-25-18

JFKFFC – 11:30 Group Exercise Class Cancelled Today Wed 4-25-18

JFKFFC Metabolic Conditioning Class – Thursday 4-19 @ 11:30

METABOLIC RESISTANCE CONDITIONING Half Hour Training Session, Thursday, April 19, 2018 @ 11:30 w/ Maria in the JFK Fitness Center Group Exercise Room

What is Metabolic Resistance Conditioning (MRC)? An efficient, cardiovascular style workout performed in the form of a resistance training circuit. Increases the metabolic cost of exercise! Increases excess post-exercise oxygen consumption (EPOC) or “the afterburn”!!

The basics of MRC: Crunch Time Goal: Pack more exercises into less time while training with maximal or near-maximal levels of effort in less than 30 minutes Include high repetitions (10-20 reps per set), relative moderately heavy loads, with minimal rests between sets in order to push self for optimal results More Muscles – More Energy Should be a total-body routine to work all major muscle groups Incorporate multi-joint or compound exercises for biggest bang for your buck (e.g., squats, rows, hip-hinge movements, presses)

Let’s make it a PLAY DATE! Come ready to work out! Attendees will also receive a handout with sample 30-minute routines!

JFKFFC Group Exercise Class Changes Week of 3-12-18

JFKFFC Members, Please note the following group exercise class changes for week of March-12-16.

The following classes are CANCELLED

Tuesday: 11:30 Stability, Flexibility & Mobility with Marckender

Tuesday: 12:30 Yoga with Courtney

Friday: Yoga with Rosemary

 

The following class are RESCHEDULED – there will be two classes this Thursday, March 15

Thursday 11:00 Stability, Flexibility & Mobility with Marckender

Thursday 12:00 Yoga with Rosemary

JFKFFC Seminar & Class Change Week of March 12

Body Weight vs Body Composition Seminar& Assessment Monday – What do these mean?   Monday March 12 @ 12:30pm – Group Exercise Room – conducted by Maria Canino. Learn the difference between these methods of measurement as well as the health and performance implications. Free initial body composition testing will be offered upon the conclusion of the event with free follow-up assessment within 10-12 weeks. See the effects of your training program upon your body composition. Measure your progress! Bring a lunch date or drop in before/after your work-out.

THURSDAY YOGA will NOT be held on Thursday, March 15. Instead it will be held on Friday, March 16 at NOON.

TV REMOTE USAGE.  Use the numbered remote controls devices with the corresponding TVs. Change ONLY the channel. Please do NOT change the INPUT. Please do NOT turn up the volume. Thank You! JFKFFC MGT

JFKFFC SPECIAL GLUTE TRAINING – Monday Feb 26 @12:30

Special GLUTE TRAINING (with loop resistance bands) workshop on Monday Feb 26th at 12:30 with Maria.

Half hour class designed to kick your butt into high gear! Strong glutes protect knees and back as well as aid in physical activity performance (absorb impact for running and jumping). Did we mention they also shape your derriere (just did)! Workshop will make use of newly purchased small loop resistance bands. Learn proper form and technique so you know how to replicate these exercises either at the gym, at home or when on travel.

 

Next Page »