JFKFFC Seminar TODAY 11:30 – Cardiovascular and Resistance Training Progression

Cardiovascular and Resistance Training Progression! TODAY!!Tuesday, June 19th at 11:30am – JFKFFC OFFICE

30-minute seminar conducted by Maria Canino and Bruce Cohen

Progression (advancement): is crucial to avoid mental and physical plateaus, reduce injury and reach desired wellness/fitness goals.
In resistance training, for example, using the same weights every day and performing the same exercises does not help to optimize your goals and further improvements.
In cardiovascular training, conducting the same linear (back and forth motion found in walking/running/elliptical) movement every day at the same pace can result in repetitive stress injuries.
It is also important to not progress too fast in order to avoid setbacks both physically (injury) and mentally (burnout).

Come learn how varying your frequency, intensity, time/duration, exercise type, and workload volume will help you progress safely, effectively and efficiently!!!
We will be going over both resistance training and cardiovascular training.
Individual follow-up coaching sessions offered to participants.

JFKFFC MGT

JFKFFC Monday Group Exercise Class Cancelled

 JFKFFC Monday Group Exercise Interval Training Class Cancelled 

JFKFFC Seminar Cardiovascular and Resistance Training Progression 11:30 on 6-19

Cardiovascular and Resistance Training Progression! Tuesday, June 19th at 11:30am
Seminar conducted by Maria Canino and Bruce Cohen

Progression (advancement): is crucial to avoid mental and physical plateaus, reduce injury and reach desired wellness/fitness goals.
In resistance training, for example, using the same weights every day and performing the same exercises does not help to optimize your goals and further improvements.
In cardiovascular training, conducting the same linear (back and forth motion found in walking/running/elliptical) movement every day at the same pace can result in repetitive stress injuries.
It is also important to not progress too fast in order to avoid setbacks both physically (injury) and mentally (burnout).

Come learn how varying your frequency, intensity, time/duration, exercise type, and workload volume will help you progress safely, effectively and efficiently!!!
We will be going over both resistance training and cardiovascular training.
Individual follow-up coaching sessions offered to participants.

JFKFFC Tuesday 6-12-18 Yoga Class Cancelled

ATTN JFKFFC Group Exercise Members,

Tuesday 6-12-18 Yoga Class is Cancelled.

JFKFFC MGT

JFKFFC Schedule & Program Updates

The JFKFFC will be closed on Monday, May 28th for Memorial Day

INTERVAL TRAINING Group Exercise Class will be added to the Thursday schedule- class time is 11:00am

FINAL MAY FITNESS CHALLENGE – See details on the Bulletin Board opposite the water fountain. Submit your efforts by the end of next week!

Safety Reminder:  Please shake off excess water from your feet/shower shoes prior to exiting shower so that the floor can stay as dry (not slippery) as possible.

Thanks! JFKFFC MFT

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

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