It’s a Tie!

April 1, 2010

Lynette pulled it off and came twice on Wednesday to tie Joe with 21 classes in March. That means Saturday we will have a drawing for the winner at the month end celebration with Subway, chair massages and beverages. Hope to see you all there!

So Much News

March 28, 2010

Our competition is nearing its end. Lynette still holds a narrow lead over Joe. Joe came to our “bonus” workout today and is only one behind Lynette. It should be an interesting finish.

Remember, next Saturday will be the celebration and award ceremony for the Gift Card. Complimentary chair massages will be provided by Delano Chiropractic and I will be providing food and beverages. Bring your families from 12:30-2:30 to show them where you work out.

Saturday April 10th is the annual Delano Business expo, so we will not be holding our normal 11:15 class that day. I may offer a class later in the day as a make-up. The business expo runs from 9-1. Stop by and visit us at our booth.

Great news from Rich. As part of his job, he needs to take a physical fitness test every quarter. He informed me that he increased his pushups and situps by at least 25% from his last test. He also shaved almost 3 minutes off his 1.5 mile run! Great job Rich!!

Bryan’s not one to brag, but his wife tells me he has dropped over 21 pounds!!!! What a difference diet and exercise can make. I’ve said it before, exercise alone won’t help you meet your body transfiguration goals – you need to change your diet as well. If you are looking for diet and nutrition information, check out the link for Precision Nutrition on the right side of the home page.

Flood waters are down, the streets are open. Time to get your workouts in and get ready for swim suit season 🙂

Crow River Flooding

March 19, 2010

Excitement is on the rise here as everyone waits and watches to see if the Crow River will rise high enough to spill onto the downtown bridge and River Street.  We here at Core Fit ‘N Motion have our fingers crossed that it will not come to that.  As of Thursday evening the river was at 18.81 feet.  The National Weather Service expects the river to crest at 20.5 feet.  This could change by half a foot in either direction though.  The City of Delano will be erecting barriers on River Street that will give protection up to levels of 21.5 feet.  Many of Core Fit ‘N Motion’s members have been helping with the sandbag brigade the last couple of days and I would like to thank them for all of their hard work.   So far, classes are continuing as scheduled and hopefully there will be no need to cancel any.

Game On!

March 10, 2010

Well, it has been fun to watch the excitement with the attendance contest this month. Who knew $50 would create this kind of competition. We had one member come to the morning and evening workout today to make up some ground! Keep it up. The leader is at seven classes since March 1st. There are several at six, and many more just behind. I’m planning something fun for Saturday April 3rd after the morning workout. This is also where the winner will be announced and given their gift card. More details to follow, soon. If we have a tie at the end, we will throw their names into a hat and randomly draw the winner.

We’ve had several new members join in the last couple weeks. Most have come through referrals of existing members. Remember the referral program – refer a friend and receive a free month!

When talking to many of the people calling to inquire about our programs or those coming in for their free intro, I keep hearing apprehension about joining a new class. Many are worried about joining a large class and slowing it down. Others are concerned about trying something new around others and want to start in small class. Most of our classes have less than 8 people, although occasionally classes can be up to 12 people. The intro session allows a new member to obtain a comfort level with each exercise before needing to perform it in a group. Also, our classes are based around timed “rounds” and therefore each member can work at their own pace – meaning no one has an affect on how others perform. Set your worries aside and come check us out.

Training Partners

February 27, 2010

Today we did a circuit consisting of 8 exercises and completed the circuit three times. One of the stations included the barbell bent press. It was the first time for many of the members to try this exercise with the barbell. Some used the kettlebell.

This afternoon I read a couple chapters of a book originally published in 1906 by Arthur Saxon titled The Development of Physical Power. Arthur was one of the original strongmen. He was 5′ 10″ and weighed 200 pounds. His record Bent Press was an astonishing 370 pounds! In the book he has a chapter titled The Bugbear of Training: How to Avoid ~~~. This chapter especially caught my attention because in it he discusses a common pitfall of training. Here is an excerpt:

The bugbear of training loses half it fearsome aspects to the tired athlete who has a lot at stake, and must continue at his work, if it be done in company with a friend or friends. There is nothing so fatiguing as the raising of iron weights time after time with no one to watch, no one to encourage, no one to advise – to express surprise at your improvement. To surprise and beat your friends is always an encouragement, and in practicing with weights you cannot get the right positions unless you have an expert lifter to occasionally offer a hint. Lifting, too, may become dangerous if practiced by oneself, so you see the idea is to endeavour to make your training as much a pleasure as possible.

This is great advice from the World’s Strongest Man over 100 years ago, and this advice is still highly relevant today! How many times do people go to the gym and simply go through the motions? Or, worse yet, decide not to workout at all because they don’t have anyone else to go with!

At Core Fit ‘N Motion we meet these recommendations provided over 100 years ago. We offer group training that gives everyone the opportunity to workout with a friend. For example during today’s circuit, each person was paired up with another friend. The partner approach really helps each person push themselves a little harder than if they were at the station alone. After the workout I was talking with one of the members about a workout we did a couple months ago. During that workout I gave all the members a group of exercises and told them to complete them as many times as they could in 30 minutes. This member worked out next to another highly competitive member and they unknowingly pushed each other the entire time. Following the workout they talked about their accomplishments. Each person admitted they looked over and saw the other still working and trying heavier weights, and as a result worked harder himself. As a result, both achieved so much more in that workout than had they worked out on their own.

The other key idea that Mr. Saxon provides in the excerpt is the idea of working out with another expert. Not only are the classes led by Art of Strength trained instructors, each person working out in the class is an expert in their own way. It’s hlepful to see another person working out at a similar ability level and observe their form, weights used, pace, etc.

By taking Mr. Saxon’s advice and working out with friends and under the eye of an expert, we can all achieve our own personal goals, train safely and make improvements every time we hit the gym. So come on out, train hard and have fun!


February 24, 2010

That’s all I can say for Alyssa, Lyndsey, Mike and Shannon. Tonight all the power was out in a couple block radius around the gym. That didn’t stop those four. They came into a dark gym. Alysssa rounded up a couple candles and we began our workout. We made it through the first round and magically the power came on. Lyndsey grabbed her ipod with a special mix she made for our workouts and we continued on.

It was refreshing to see these four make the best of the situation. It didn’t matter there weren’t any lights nor did it matter that without power the furnace wasn’t running, these four wanted to work out! Most people would have used the power outage as an excuse to skip the workout. Great job!!!

The new schedule is out and we’ve had people at each of the 8:30 classes. As a reminder, if anyone has any suggestions for additional class times, please leave a comment on the site or let us know at the gym.

Also, March is our Cabin Fever Contest. I am giving a $50 Dicks Sporting Goods gift card to the person that comes the most during the month of March. There are 60 workouts on the schedule (plus a couple impromptu Sundays) for the month. A little extra incentive to get out of the house and get rid of those cabin fever blues.

New Classes Coming

February 17, 2010

To accommodate your requests, we are updating our schedule. Starting Monday February 22nd we will be adding 8:30 am classes on Monday, Tuesday, Wednesday and Friday mornings. Starting Saturday February 27th we will be moving the Saturday class back 15 minutes meaning that class will start at 11:15. This Saturday we will have class at the normal time. Sunday classes will still be held sporadically and will be communicated to members by Text or Email. Please let me know if you are interested in being notified of Sunday classes.

To encourage increased attendance, I will be holding a contest in March to see who comes the most. More details to follow.