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.

 

JFKFFC Newsletter & Class Notification

GROUP EXERCISE SCHEDULE WEEK OF FEBRUARY 26, 2018:

Monday: 11:30 INTERVAL TRAINING with Marckender                                                                                     Monday: 12:30 Special Glute Training with Maria                                                                                           Tuesday: 11:30 STABILITY, FLEXIBILITY MOBILITY with Marckender                                                                  Tuesday: 12:30 YOGA with Courtney                                                                                                                  Wednesday: 11:30 BOOT CAMP with Marckender                                                                                                 Thursday: 12:00 YOGA with Rosemary

PERSONAL FITNESS TRAINING (Back by Popular Demand): Need extra Direction? Instruction? Motivation? On a regular (weekly) or irregular (monthly) frequency? Check out our certified staff (Maria, Marckender & Dr Bruce) and program offerings: our previously popular 30 minute sessions, and small-group sessions. We now offer virtual/online coaching as well! Visit our website, front entrance bulletin board, or contact staff for more information.

Excuse of the Month: Don’t Think I have the HEART to be an Olympic athlete let alone exercise regularly?!?!

Song of the Month: Whatever It Takes!  – Imagine Dragons                                                         https://www.youtube.com/watch?v=rGlEZpOVjGo  https://genius.com/Imagine-dragons-whatever-it-takes-lyrics

FEBRUARY is American Heart Month                                                                                              https://newsroom.heart.org/events/february-is-american-heart-month-6669831

Quote of the Month: "In the end, the size of a person’s accomplishment can best be measured by the size of their heart." - Unknown

Website/App of the Month: The Best Heart Disease Apps of the Year                       https://www.healthline.com/health/heart-disease/top-iphone-android-apps

Quiz of the Month: Healthy Heart Quizzes http://www.heart.org/HEARTORG/Conditions/More/ToolsForYourHeartHealth/Healthy-Heart-Quizzes_UCM_304635_Article.jsp#.WpIN5XxG3IU

Resiliency Tip of the Month: Inside the Mind of the Olympic Gold Medal Winner https://www.psychologytoday.com/blog/slightly-blighty/201608/inside-the-mind-the-olympic-gold-medal-winner

How to get into the mindset of a winner: lessons from Olympic athletes                           http://www.telegraph.co.uk/health-fitness/body/how-to-get-into-the-mindset-of-a-winner-lessons-from-olympic-ath/

Article of the Month: The Making of a Corporate Athlete           Click "Go to HBR.org"                                              https://hbr.org/2001/01/the-making-of-a-corporate-athlete  

Exercises of the Month: 21 Fast Facts About Exercise and Your Heart                  https://health.clevelandclinic.org/2016/01/21-fast-facts-about-exercise-and-your-heart/

Nutrition Tip of the Month: Eat Healthy to Help Prevent Heart Disease                                                                https://www.medicinenet.com/script/main/art.asp?articlekey=10292

Sleep Tip of the Month: Ask Science: Is Cold Weather Good For Sleep?                  https://www.amerisleep.com/blog/ask-science-is-cold-good-for-sleep/

Dr Bruce – Resolve To Evolve!

JFKFFC Group Exercise Class Schedule Week of 2-5-18

JFKFFC Group Exercise Class Schedule Week of 2-5-18

Monday: 11:30 INTERVAL TRAINING with Marckender
Tuesday: 1130 STABILITY,FLEXIBILITY MOBILITY with Marckender
Tuesday: 12:30 YOGA with Courtney
Wednesday: 11:30 BOOT CAMP with Marckender
Thursday: 12:00 YOGA with Rosemary

The JFKFFC will be closed (no classes)on the following dates:
Monday: February 19 for President’s Day

JFKFFC MGT

TODAY, JAN 18 @ 11:15, JFKFFC NEW YEAR’S WELLNESS RESOLUTIONS SEMINAR/WORKSHOP

“Make it Stick!” NEW YEAR’S WELLNESS RESOLUTIONS SEMINAR/WORKSHOP: THURSDAY, JAN 18 @ 11:15, in the JFKFFC. Maria & Dr Bruce will present the latest state of the art research, theories and practical applications regarding effective health behavior (stress, sleep, nutrition & exercise) adherence techniques – designed to increase your ability to reach your health, wellness and fitness goals. Bring your office mate and make it a lunch date! Members and non-members welcome!

Cancelled – JFKFFC Monday 11:30 Interval Training Class

Cancelled – JFKFFC Monday 11:30am Interval Training Class – due to Instructor Illness

JFKFFC MGT

JFKFFC Class Schedule Week of 1-8-18

JFKFFC Class Schedule Week of 1-8-18

Monday: 11:30 INTERVAL TRAINING with Marckender
Tuesday: 1130 STABILITY,FLEXIBILITY MOBILITY with Marckender
Tuesday: 12:30 YOGA with Courtney
Wednesday: 11:30 BOOT CAMP with Marckender
Thursday: 12:00 YOGA with Rosemary

The JFKFFC will be closed on the following dates:
Monday: 1/15/18 for Martin Luther King Day

JFKFFC MGT

JFKFFC Yoga Class Canceled Today-Thursday 1-4-18

JFKFFC Yoga class is canceled for today, Thursday January 4, 2018.

As the JFK Federal Bldg is open on it regularly schedule, members may still gain access to the fitness facility to work out.

You Asked: Is Being Cold Good for You?
time.com/5025694/does-being-cold-burn-calories/

How to Shovel Snow
www.wikihow.com/Shovel-Snow
Tips for Clearing Snow Faster | Consumer Reports
www.youtube.com/watch?v=I6Hi7r4W6kA

Wind Chill Chart
www.weather.gov/oun/safety-winter-windchill

KEEP WARM!!!!!

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