NewsletterApril 2019

295 New York Road, Plattsburgh, NY 12903 • (518) 324-2024 • cvphwellfit.com

Equipment CleaningWe ask that all members clean the equipment after each use with the provided sanitary wipes that are located on the walls around the center. Equipment includes, but is not limited to:

• Dumbbells | Cardio Machines | Weight Machines | Mats | Kettlebells | BOSU Balls | Straight Bars | Benches, etc.

Gymnasium MirrorsDue to increased member enrollment and participation in our group exercise classes, we are very excited announce new mirrors in our gymnasium. These mirrors allow us to transition bigger classes into the gym to accommodate more people.

• Warping may occur on these large-scale shatter-proof mirrors.

• We encourage participants to set up equipment closer to the mirrors for better visibility. Walking track will not be accessible to members during class time.

• We appreciate your continued dedication to our center.

Facility Notice | Community RentalsBASKETBALL RENTAL

• Basketball team will rent the full court in the gym on Wednesdays 4/3 and 4/10 from 7:00 pm – 8:30 pm, Mondays 4/8, 4/15, 4/22, and 4/29 from 7:00 pm – 8:30 pm and Saturday, 4/27 from 4:00 pm – 5:30 pm.

Important Notices | Weather AdvisoryWe ask that all members change into clean sneakers in the Lobby area due to the water and mud coming in during the spring season.

Muddy shoes coming in from the outside are restricted from being on any piece of cardio equipment.

We appreciate your cooperation with this requirement!

Cell Phone UsageWe ask that all members please respect the cell phone policies, restricting members from using their phones in the locker rooms and during group exercise classes. Also, please use headphones when playing personal music from a cell phone or musical device.

Stereo UsageGymnasium and studio stereos are employee use only. The gymnasium stereo may be used for the radio.

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295 New York Road, Plattsburgh, NY 12903 • (518) 324-2024 • cvphwellfit.com

SCUBA RENTAL

• Scuba Certification Class will rent half the pool on Saturday 4/27, and Sunday 4/28, from 2:00 pm – 5:00 pm. There will only be one lap lane available and 2 lanes of open exercise area available during this time. Information: If interested in participating, please call Instructor Mel Frechette at A+ Pro Divers, 561-7748 or via email: cdrmel@gmail.com

LIFEGUARD RECERTIFICATION COURSE

• Saturday, April 13th and Sunday, April 14th 9:00 am –3:00 pm. Must register and pay at the Front Desk. Pick up course information sheets at Front Desk. Limited to 10 participants. Cost: $100

PICK-UP BASKETBALL

• New Time added to Wednesdays 6:45 pm – 8:45 pm starting on April 17th.

Group Exercise | TIME CHANGESPIN & STRETCH

Spin & Stretch on Mondays with Rachel in the Studio will move to 4:00 pm – 4:45 pm.

PILATES

Pilates on Mondays with Kelly in the Studio will move to 5:00 pm – 5:45 pm.

STEP & TONE

Step & Tone with Kelly on Thursdays at 4:30 pm is now Step & Low in the Studio.

Group Exercise | DISCONTINUED• Boot Camp on Mondays at 6:00 am

will be discontinued. • Yoga on Thursdays with Todd at

5:30 pm will be discontinued

Group Exercise | NEW CLASSBURN & TONE

Join us for Burn & Tone on Fridays at 4:30 pm – 5:30 pm with Kelly in the Studio.

Pre-Team Swim | PAID PROGRAM Children learn the skills required to join a competitive swim team. Children will develop proper swimming mechanics, improve body balance, increase swimming endurance, and learn ‘correct’ competitive swim strokes. Must be able to do requirements listed on our website.

• Date: April 23 – June 13.

• Time: Tuesdays & Thursdays 4:00 pm – 5:00 pm

• Cost: $150 per participant.

• Limited to the first 12 participants who register and pay at the Front Desk.

Intro to Barbell | PAID PROGRAM This class will introduce the barbell for the three major exercises of bench press, squat, and deadlift. This is a 6-week program designed to teach the fundamentals of these compound lifts. You will be provided hands-on, small group training with an ACSM Certified Personal Trainer who has previous experience with power-lifting. This program will focus on two sessions per lift, one that is an introductory approach for fundamentals and the other is to refine the technique.

• You will be asked to fill out a brief functional movement questionnaire before enrollment into this class.

• Instructor: Mark Whitney

• Date: April 17 – May 22

• Time: Wednesdays 7:00 pm – 8:00 pm

• Cost: $80.00

• Limited to the first 4 participants who register and pay at the Front Desk.

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CVP-509441_0219 295 New York Road, Plattsburgh, NY 12903 • (518) 324-2024 • cvphwellfit.com

Progressive Chair Yoga | PAID PROGRAM The class will cover warm-ups, twisting poses, forward and back bends, standing poses and restorative poses and will continue to challenge the body throughout the 6 weeks.

• Instructor: Ginny Brady, RYT-200

• Date: April 5 – May 10

• Time: Fridays 7:45am-8:45am

• Cost: $45.00

• Limited to the first 10 participants who register and pay at the Front Desk.

Fitness Specialist ArticleBENEFITS OF GROUP EXERCISE CLASSES Stuck in a rut? Feeling unmotivated? Tired of the same routine every week? Getting to the gym is a personal battle in and of itself. Once that battle is conquered there is the process of planning the workout routine and finding the motivation to start moving your body. What if all you had to do was show up? The music was pumping, the workout already planned, equipment has been selected, and a motivational instructor is in the front of the room waiting to get those feet moving!

We all know the benefits exercise has on our mental health i.e. improved mood, less stress, decreased anxiety, as well as decreases symptoms of depression, but a recent study has found that group exercise classes are even better for your mental health than working out solo. From Spin

and boot camps to Yoga and Aqua Aerobics, group exercise classes are a social, energetic, and extremely motivating environment that can bring your workout routine to a whole new level!

A study found that people who participated in group exercises classes were less stressed and had more physical, emotional, and mental health benefits than those individuals who exercised alone or didn’t hit the gym at all. Group exercise classes are extremely effective, especially for those who are just starting out and aren't sure what to do. Each class is structured with a proper warm up, a balanced full body workout, and a cool down to help lower your heart rate safely as well as stretch out all those major muscles worked during class. In order to execute a safe and effective workout, each class has a certified instructor to not only motivate you during the workout, but to help correct form. Having proper form prevents any injuries from occurring but it also helps your muscles reap the most benefit out of every exercise move. Another great reason to attend a group exercise class is the tremendous amount of accountability support. All group classes occur on a set day/time, which works for people who want structure in their day to day schedules. This structure helps those individuals who struggle with a workout consistency. Choosing a class that works with your schedule makes a greater sense of accountability to plan your day around your workout.

Once finding a class that fits your interests and schedule, it's now time to prepare and get the most out of the workout! Having proper group exercise class etiquette is very important for you, the instructor, and the other individuals taking the class beside you. A few tips to help you get the most out of your workout that are very important to the instructor as well as your fellow class members:

1. Be on time! Showing up 10-15 minutes early helps you have the appropriate equipment needed for the class, a proper warm-up to prevent any injuries, important instructions for the class format, and it also help if you are new to a class to introduce yourself to the instructor and inform them this is your first time trying the class. That way the instructor will know who to focus on if anyone needs help with certain moves throughout the class or even special modifications!

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CVP-509441_0219 295 New York Road, Plattsburgh, NY 12903 • (518) 324-2024 • cvphwellfit.com

2. No Side Conversations! Being respectful of the instructor's time is very important, they are there giving you their undivided attention for 45-60 minutes and expect the same in return from the participants. Hold your conversations for after class. It is very distracting for the instructor who is trying to give directions as well for the participants who are trying to listen. Be respectful!

3. No Cell Phones! Unfortunately, this is an issue when it comes to group fitness. Again, be respectful of the instructor's time and the participants around you. If it is an emergency please QUIETLY leave the room and take your phone call/text outside of the class! If you have time to text in class you are not getting the most out of the workout.

4. Stay for the whole class! The cool down is just as important as the warm-up. The cool down allows your heart rate to slow down and will help stretch out those muscles just worked. If you skip out on the cool down you are more likely to be sore the following day. It is also very distracting to everyone taking the class and the instructor when individuals pack their things up and leave early. If you absolutely need to skip out 10-15 minutes early please inform the instructor before class so they know you have to leave early and not leave the instructor wondering if something is wrong.

5. Offer Feedback! As a group exercise instructor this is very important to me. Both good and bad the instructor wants your honest feedback! This will help them improve in their classes and as well as help the participants get what they want out of a class! Do not be afraid to speak up.

Try one of our many classes offered here at the center with some of the best certified instructors who will provide personalized coaching to improve your form and overall performance in every class! Fitness is about loving yourself, having fun and allowing ourselves to live longer, healthier lives. It doesn't matter if you were the best person in class or not. You WILL reap the benefits of attending regularly. Do that for yourself!

Megan Leary, BS, ACSM C-PTFitness Specialist/Group Exercise Instructor

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