MJCC Winter Program Guide 2013 - Fitness Pages

FITNESSFITNESS Everybody Welcome

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Adult Fitness & Cardio Center Amenities• Precor® and Matrix® cardiovascular exercise equipment• 19 Studio cycling bicycles • 2 Group exercise studios• IGNITE Private Small Group Training Studio• Private Pilates studio with 2 Stott® Reformers• 12 personal viewing televisions• 4 LCD Cardio Theater televisions

Locker Rooms• Equipped with sauna, steam room, whirlpool & digilock lockers• Free towel service• Long-term half-locker rentals available for members ($9/mo.) See guest services for details.

MEMBER BuSINESS

Inpower is designed for patients fighting the side effects of cancer treatment. Reduce side effects, improve quality of life and help overall recovery by maintaining or increasing physical fitness through a customized plan. Good for people from the time of diagnosis on through survivorship. M/W: 4:00-5:00 pm and Tu/Th: 2:00-3:00 pm at the MJCC

Call Laura Rosencrantz at 503.915.0035

photo by: Oolite Photography

No Childcare: 12/25, 3/26. No PM Childcare, Indoor Playground or Swim to the Zone: 12/24, 12/31, 1/1. AM Childcare on 1/1: 9:15 - 11:45 am.

503.244.0111 l To register, visit www.oregonjcc.org l Member priority registration Nov. 28-Dec. 4.

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Fitness Palooza

swimreformersignite

MJCC l Find Yourself at the J

Sunday, January 6 2:00 - 4:00 pm

FREE TO ALL Members and Guests

Sample fitness classes including: Zumba, Yoga, Forever Fit, UXT and more! Visit the IGNITE Studio. FREE demos every 15 minutes.

Pilates Reformer demos Sports and recreation programming for kids

Open swim Nutrition information

Blood pressure screenings and body fat analysis Chair massage

Coming soon! Stay tuned for details. www.oregonjcc.org/zumba

Zumba Dance Party!

2nd Annual!

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Gentle YogaThis class is slower-paced than traditional yoga offerings. It’s perfect for beginners, people with injuries or disabilities, or those who just want to take it a bit easier. Learn and practice basic postures that bring strength, flexibility, and balance to your body, as well as breathing techniques and yoga philosophy. Instructor: Rachel P.

Ultimate Cross Train (UXT) Experience this challenging and dynamic whole body muscle conditioning and cardio class using weights, bands, exercise and medicine balls as resistance tools all while keeping your heart pumping! Instructor: John, Janine

ZumbaDance your way to fitness, with aerobic and resistance interval training to Latin and international rhythms. Maximize caloric output, burn fat and tone your body in a fun, party-like atmosphere. Instructors: Bonnie, Monica, Sarah

Zumba GoldZumba Gold modifies the moves and pacing of regular Zumba to suit the needs of the active older participant, as well as those who would like a little slower pace. Instructor: Laura

FREE AduLT GROuP EXERCISE CLASS dESCRIPTIONS

BODYPUMPTM

This 60-minute workout challenges all of your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. Great music, awesome instructors and your choice of weight inspire you to get results! Instructors: Julie, Karen, Sarah, Shannon

20/20/20Give your body balanced training that combines low-impact aerobic exercise, muscular conditioning, and core training. Instructor: Robin

CyclingSprint, climb, spin and sweat in this high energy group biking experience set to powerful music. Cycling is CRAZY popular! Ensure your space by picking up a numbered ticket within one hour before the class begins. Once the class gets started your instructor will collect the tickets. No one may participate in class without a ticket. Instructors: John, Jennifer, Julie, Shannon

Forever FitMove it, strengthen it, and stretch it in this mixed-format class. Guaranteed to work all your muscles, including your heart. Great for beginners and active seniors. Instructor: Robin

NiaRecharge, rejuvenate and come alive with this blend of dance, martial and healing arts! Nia stimulates body, mind and spirit. Great for all fitness levels. Instructor: Patricia

Pilates (Mat)Improve range of motion, postural strength and balance, abdominal strength, stability and control, and learn the body’s awareness to its position in space. (For private Pilates Reformer call 503.535.3541.) Instructors: Valerie, Julie

Gentle PilatesPerfect for those new to Pilates who prefer a slower pace or have injuries or disabilities. Includes movements to improve core strength, balance and flexibility. Instructor: Gloria Total Body Conditioning Get a complete aerobic head-to-toe workout while incorporating isometrics, weights, bands, balls, and floor work to build strong, lean, well-defined muscles. Instructor: Robin

Tai Chi for Better BalanceLearn an 8-step routine designed to enhance your sense of balance, body awareness and overall health. This class incorporates slow gentle movements that deepen awareness, relax the body and sharpen the mind. Instructor: Jim

YogaThis Vinyasa (flowing) class focuses on meditative breath, body strength, proper body alignment in asanas (postures), flexibility and balance. This is a fitness based yoga class. Instructors: Rachel P, Tara, Lauren, Maria, Lily

Moderate paceM/Tu/Th am, Th pm, Sun am

Moderate to advanced pace M pm and W/F am

For class times, visit www.oregonjcc.org/group_exercise

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To schedule any form of personal training please call 503.535.3541.

SMALL GROuP TRAINING

SMALL GROUPS. BIG RESULTS.

“Lisa’s training sessions have taught me how to use the gym, and our nutrition sessions kept me motivated and eating better. I lost 20 pounds!” - Andrew Wallace


Specialized. Personalized. Training at a fraction of the cost.

Our private studio is ready to ignite your passion for exercise! IGNITE trainers will work with your schedule, fitness goals and pocketbook. • Work in groups of 2-4 people. • Reach your goals faster than doing it alone. • More fun for everyone. • Create your own group or we will create one for you. • 45 minute sessions - fit your schedule.

Fitness Questions?

Ask Jennifer Harrington,

Fitness Program Manager

[email protected]

For a Free Demo Session Call 503.535.3541 to schedule.

Member Cost per person $20 - 45-minute workout $180 - 10 workout package Guest pricing available

• Weekly group meetings • Fitness assessment • Individualized goal setting • 8 (30-minute) personal training sessions • Nutritional coaching $359 (G: $479) Space is limited. Register today!

REVIVE!Become a lighter, brighter you!

Wednesdays, Jan. 9 - Feb. 27 5:15 - 6:00 pm FIT201. Trainer: Lisa Franco

Learn to change your eating habits, improve your health and have more energy.

Weight Loss Program

Now is your time to IGNITE! Schedule with a trainer today! 503.535.3541.

IGNITE provides exclusive use of RIP:60TM Suspension training, Kettlebells

and much more.

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FITNESS ASSESSMENT Fitness Assessment Get a a snapshot of what your fitness level is today. A certified personal trainer will assess your endurance, strength, flexibility and body composition. $39 (G: $54)

Fitness Assessment Package Get a fitness assessment AND two post-assessment personal training sessions to help you achieve your goals. $99 (G: $144)

PRIVATE PERSONAL TRAINING & NuTRITIONAL COACHING One-to-One Personal TrainingA trainer will customize your workout program to ensure you are using your time in the most effective manner to reach your goals.

1 Hr. $56 (G: $71)5 x 1 Hr. $265 (G: $340) 10 x 1 Hr. $495 (G: $645) ½ Hr. $35 (G: $50) 5 X ½ Hr. $165 (G: $240)10 X ½ Hr. $290 (G: $440) Want to train with a friend?Check out our new IGNITE Studio see page 34 for details!

AQx: Aquatic Conditioning and Rehabilitation A blend of shallow and deep water conditioning combined with land exercises to maximize your time. Instructor: Dawn

Nutritional Coaching Let our nutritional coaches help you reach your goals in a 1:1 setting that will meet your needs. Coaches: Lisa, Tara

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PRIVATE TRAINING

Intro to Pilates Package Improve strength, flexibility, and balance while toning and building lean, long muscles. Reformer exercise is possible for almost anyone, at any age, at any fitness level! New clients only. One package per member. Trainers: Gloria, Brandi (3) One hour private sessions $120 (G: $165)

Why Pilates Reformer?• Improve strength, flexibility, balance and mobility • Increase joint range of motion• Relieve back pain and stress• Challenge deep abdominal muscles to support the core• Reduce stress, relieve tension, boost energy through deep tissue

PRIVATE PILATES REFORMER

Private Pilates Reformer Training Try mind-body exercises that transform the way your body looks, feels and performs. Exercises originate from the core to integrate all muscles. Get a complete head-to-toe workout. Trainers: Gloria, Brandi, Valerie 1 Hr. $56 (G: $71)5 x 1 Hr. $265 (G: $340) 10 x 1 Hr. $495 (G: $645)

PRIVATE YOGA INSTRuCTIONIntegrated Movement Therapy®Certified Therapeutic Yoga instructor Rachel Plies uses yoga’s physical and spiritual framework in conjunction with conventional neuro-physiological perspectives to address challenges from depression and anxiety to degenerative conditions and illnesses. One-hour sessions only. Prices are the same as personal training. Instructor: Rachel P. Intro to Integrated Movement Therapy® Package For those who are new to Integrated Movement Therapy we offer this special introductory package. New clients only. One package per member. Instructor: Rachel P.(3) One hour private introductory sessions $120 (G: $165)

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Our private studio is ready to ignite your passion for exercise! IGNITE trainers will work with your schedule, fitness goals and pocketbook. • Work in groups of 2-4 people. • Reach your goals faster than doing it alone. • More fun for everyone. • Create your own group or we will create one for you. • 45 minute sessions - fit your schedule.

photo by: Oolite Photography

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AduLT FITNESS

To schedule any form of private yoga instruction please call 503.535.3541.

NuTRITION & EXERCISEYoga Relaxation Workshop Using restorative yoga poses, breathing techniques and guided meditation, this class will help you find a sense of peace and calm. Offering your body and mind tools for relaxation will give you more opportunities to find it within your everyday life. Instructor: Rachel P.

Sun FIT207 1:00-2:30 pm1/27 $12 (G: $22)

Awareness through Movement Workshop This class is designed specifically for those recovering from chronic pain and repetitive injury. Stimulate your brain, utilize your innate ability to learn, increase flexibility, and improve posture all through easy, gentle exercise. Exercises are done lying on the floor or sitting in a chair, whichever is most comfortable. Instructor: Jacqueline

Sun FIT206 1:00-3:00 pm2/24 $15 (G: $25) Yoga Alignment Workshop Join a community of yogis for a two hour alignment workshop. Gain knowledge of tools, skills and physical body alignment to strengthen your yoga practice and postures. Receive individual alignment adjustments, ask questions and learn ways to strengthen your individual practice.Instructor: Tara

Sun FIT208 1:00-3:00 pm3/3 $15 (G: $25)

Jump Start to Healthy Eating Adopt the concept of clean eating into your busy lifestyle. This series will teach you how our nutritional needs vary depending on our bodies. If you are ready to clean out the kitchen and start eating healthy, you won’t want to miss this! Instructor: Tara

Sun FIT205 1:00 -2:15 pm 1/13-2/3 $50 (G: $65) no class on 1/20

WomenStrengthTeenage and adult women will learn strategies to help defend against physical assault. Women will identify risks and practice verbal and physical defense strategies to combat sexual and domestic violence. Offered by the Portland Police Bureau. Jan. 2, 7, 9 6:00 - 9:00 pm at the MJCCFree. To register contact WomenStrength, 503.823.0260 or [email protected].


AduLT WORKSHOPS & CLASSESdANCEFusion Waltz Step out of the box! Glide across the floor with cross-step and rotary waltz as a foundation. No partner or experience required. (minimum: 6) Instructors: Steve Carruthers and Ariel Kaplan Wed 7:45-8:45 pm 1/9-2/6 CG205 $35 (G: $50) 2/13-3/13 CG206 $35 (G: $50)

Club 2-StepLearn the basics. Practice easy fun moves and dance to your favorite songs of all genres. No partner or experience required. (minimum: 6) Instructors: Steve Carruthers and Ariel Kaplan Wed 6:45-7:45 pm 1/9-2/6 CG207 $35 (G: $50) 2/13-3/13 CG208 $35 (G: $50)

Israeli DancingDo you know the difference between a Hora and a Debka? Join this fun basic Israeli folk dancing class. All levels welcome! (minimum: 6) Instructor: Allison Victor Wed CG209 7:00-8:00 pm 1/9-3/13 $70 or $10 walk-in SAVE THE DATE: Celebrate 40 years of Israeli Dancing in Portland! Saturday, April 20, 2013 www.portlandisraelidance.com

~ Wine tasting & live music, along gourmet small bites & appetizers

~ Buy with confidence -- smart & down-to-earth wine buying help

~ High quality & value wines at reasonable prices: locals, imports & Koshers

KorkageWine.com

6351 SW Capitol Hwy, in Hillsdale

(next to Wells Fargo ATM)

Steve and Ariel break down the dance into easy-to-learn pieces. They provide individual feedback with lots of practice before we go on to the next segment. We’re thrilled with this gem of a class. - Harriet & Chuck Saxe

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FAMILY FITNESS

For families with children ages 6 and older (childcare available for children 5 and under). Join this fun, interactive series: • Combine exercise and nutrition guidance. • Learn about nutrition and how food affects our bodies. • Examine food labels. Get tips on how to choose healthy options. • Get ready to move for family recess! Recess sessions will include fun family exercises that can be recreated at home.

Sundays, Jan. 13 - Feb. 3 (no class Jan. 20)

12:00 - 12:45 pm, FIT202, $95 (G: $115)

SPACE LIMITED. Pre-registration required. Reserve your spot today!

Kick off 2013 with a healthy start!

Instructor: Tara


MJCC Winter Program Guide 2013 - Fitness Pages

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