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March 22, 2010
Welcome to the SASS Fitness Newsletter!!!
Class Schedule: March
It’s TUBE WEEK—bring your
tubes!!!
3/8, 3/9, 3/10, 3/11
3/15, 3/16, 3/17,
3/18
3/22, 3/23, 3/24, 3/25
3/29, 3/30, 3/31, 4/1
Monday/Wednesday: 10:30am, 12noon, 5:30pm and 6:30pm
Tuesday/Thursday: 12:30pm, 5pm, and 6pm
SASS
Fitness Body Transformation: February Winner(s)!
I received
3 MET-Rx bags full of goodies, so that means we have THREE winners
this month: Rachel (again), Tesha and Sue!!! Even though the scale
didn’t make huge drops (Tesha gained 7 pounds of muscle since January,
so her scale went up 1.5 lbs), their pictures were dramatic enough for
me to do a double take!!! Thank you for your hard work and don’t
forget to pick up your new MET-Rx gym bag on Monday.
Grand
prize “After” pictures plus your “story” due: 5/22
Even if
you don’t want to participate in the grand prize, trip to Chicago
sponsored by MET-Rx, you can still be a progress winner. Progess
pictures are due 3/27, 4/24
SASS Fitness: Fees and Dues
No change in membership fees or monthly dues.
SASS
Membership: $50/year
Drop in: $20/class
Pay per
Class: $15 (open to SASS Members only, can be paid at end of month)
Monthly dues: $100 (8 sessions), $150 (12 sessions), $200
(18 sessions),
Best rate: $450 (3 month unlimited—for SASS
Members ONLY—credit cards accepted)
One-on-One Training:
$40/session (SASS Members ONLY)
Semi-Private: $25/session
(2-3 people, SASS Members ONLY)
Free Classes: Saturday
Stairs
I will be out of town for Chad’s competition, but I
expect you all to be at the “Stairs” this Saturday at 10AM at the
parking structure on 15th and H Streets, right outside Starbuck’s.
The camaraderie is great, and there are plenty of partners for all
levels.
More Free Stuff: Last Days of Women’s Tri-Fitness
Skills Training
Hannah has joined the Navy and will be
leaving for boot camp next month. She and Kimiko will be leading a
FREE SASS Member group practice session this Saturday, at Step1 at
8:30AM – 9:30AM, and then you can meet the rest of the gang at the
stairs workout. Special Note: Hannah and Kimiko will have your injury
waivers at the door. If you have not signed one, they cannot let you
participate. If you are not sure, contact me and I will e-mail a
waiver for you to bring Saturday morning.
SASS Membership:
2010 Membership—Having Problems Registering???
If you are
having problems registering at www.sassfitness.com, contact Alistair,
our site engineer, at 916-794-0335 or 916-225-3409 (cell).
February 22, 2010
Welcome to the SASS Fitness
Newsletter!!!
Class Schedule: February
It’s One
Minute Week . . .
2/1, 2/2, 2/3, 2/4
2/8, 2/9,
2/10, 2/11
2/15, 2/16, 2/17, 2/18
2/22, 2/23, 2/24,
2/25
Monday/Wednesday: 10:30am, 12noon, 5:30pm and
6:30pm
Tuesday/Thursday: 12:30pm, 5pm, and
6pm
Vacation: 2/26 – 3/07
I will be in Columbus,
Ohio for training and the Arnold Classic Fitness Expo. That means,
you get one week off to recover—believe me, you are going to need it!
I will be coming back with more torturous exercises and enthusiasm
than usual.
Go Girl of the Week: Jonna
Edwinson
Jonna is the poster girl for fitness walking in the
March issue of Sacramento Magazine. You can find her beautiful
profile on the table of contents, a full-page shot on page 76, AND a
half-page article on page 81. Go (Girl) Jonna!!! You can also see
the article on-line at
http://www.sacmag.com/media/Sacramento-Magazine/March-2010/Walk-the-Wa
lk/
SASS Fitness Body Transformation: Progess pictures are
due 2/27, 3/27, 4/24
Grand prize “After” pictures plus your
“story” due: 5/22
Even if you don’t want to participate in
the grand prize, trip to Chicago sponsored by MET-Rx, you can still be
a progress winner like Rachel who won a month supply of MET-Rx
products. Our February winner will receive a MET-Rx gym bag full of
MET-Rx product!
SASS Fitness: Fees and Dues
SASS
Membership: $50/year
Drop in: $20/class
Pay per
Class: $15 (open to SASS Members only, can be paid at end of month)
Monthly dues: $100 (8 sessions), $150 (12 sessions), $200
(18 sessions),
Best rate: $450 (3 month unlimited—for SASS
Members ONLY—credit cards accepted)
One-on-One Training:
$40/session (SASS Members ONLY)
Semi-Private: $25/session
(2-3 people, SASS Members ONLY)
Free Classes: Saturday
Stairs
We will be at the “Stairs” this Saturday at 10AM at
the parking structure on 15th and H Streets; we meet outside
Starbuck’s. The camaraderie is great, and there are plenty of
partners for all levels. Wear layers and be extra careful on wet
surfaces.
More Free Stuff: Women’s Tri-Fitness Skills
Training
Hannah and Kimiko are leading a FREE SASS Member
group practice session while I am gone. It will be on Saturday,
February 27, Step1 at 8:30AM – 9:30AM, and then you can meet the rest
of the group at the stairs workout. That should keep you good and
sore until I get back!!! Special Note: Hannah and Kimiko will have
your injury waivers at the door. If you have not signed one, they
cannot let you participate. If you are not sure, contact me before I
leave and I will e-mail a waiver for you to bring Saturday morning.
SASS Membership: 2010 Membership—Having Problems
Registering???
If you are having problems registering at
www.sassfitness.com, contact Alistair, our site engineer, at
916-794-0335 or 916-225-3409 (cell).
February 3,
2010
Welcome to the SASS Fitness Newsletter!!!
Class Schedule: February
2/1, 2/2, 2/3,
2/4
2/8, 2/9, 2/10, 2/11
2/15, 2/16, 2/17,
2/18
2/22, 2/23, 2/24, 2/25
Monday/Wednesday:
10:30am, 12noon, 5:30pm and 6:30pm
Tuesday/Thursday: 12:30pm,
5pm, and 6pm
January Contest Winner: Rachel
Cabalse
Rachel lost 11 pounds last month—can you believe it?
If you don’t, you’ll have to take a look at her pictures on FaceBook—I
added her to “My Clients” album. Other big winners this month include
Alana who lost 8 pounds even though she took a CRUISE in the middle of
the month! I’m not sure how much Sue or Erin lost, but they were also
make the honorable mention list.
Our next progress report
picture updates must be submitted by following dates: 2/27, 3/27,
4/24
Grand prize “After” pictures plus your “story” due:
5/22
Even if you don’t want to participate in the grand
prize, trip to Chicago sponsored by MET-Rx, you can still be a
progress winner like Rachel who won a month supply of MET-Rx products.
Our February winner will receive a MET-Rx gym bag full of MET-Rx
product!
SASS Fitness: Fees and Dues
No change in
membership fees or monthly dues.
SASS Membership:
$50/year
Drop in: $20/class
Pay per Class: $15 (open
to SASS Members only, can be paid at end of month)
Monthly
dues: $100 (8 sessions), $150 (12 sessions), $200 (18 sessions)
Best rate: $450 (3 month unlimited—for SASS Members
ONLY—credit cards accepted)
One-on-One Training: $40/session
(SASS Members ONLY)
Semi-Private: $25/session (2-3 people,
SASS Members ONLY)
Free Classes: Saturday Stairs
We
will be at the “Stairs” this Saturday at 10AM at the parking structure
on 15th and H Streets; we meet outside Starbuck’s. The camaraderie is
great, and there are plenty of partners for all levels. Wear layers
and be extra careful on wet surfaces.
More Free Stuff: Week
Day Ski Lift Ticket
I have a voucher for a “Buy one, get one
free” ski pass for Mt. Shasta, Northstar at Tahoe, and Sierra at
Tahoe. It’s too cold for me and I’m afraid of heights. Yes, go ahead
and laugh; I have an irrational fear of something!
SASS
Membership: 2010 Membership—Having Problems Registering???
If you are having problems registering at
www.sassfitness.com, contact Alistair, our site engineer, at
916-794-0335 or 916-225-3409 (cell).
Welcome to
the SASS Fitness Newsletter!!!
Class Schedule: February
2/1, 2/2, 2/3, 2/4
2/8, 2/9, 2/10, 2/11
2/15, 2/16, 2/17, 2/18
2/22, 2/23, 2/24, 2/25
Monday/Wednesday: 10:30am, 12noon, 5:30pm and 6:30pm
Tuesday/Thursday: 12:30pm, 5pm, and 6:30pm
Because
class sizes are so big, I will not be able to take on any more small
group-training clients for the month of February. Thank you so much
for all your referrals; without your support I wouldn’t have this
“problem”! But that does not mean your friends and co-workers can’t
join you in your success AND compete in our monthly challenges. If
they go the website, www.sassfitness.com, and join SASS Fitness, I can
work with them on their meal plans just as we’ve been working together
on yours!
New Year’s Resolutions: SASS Body Transformation
Sponsored by MET-Rx
Our first progress report is due this
weekend. I’ve been seeing some amazing changes and even more amazing
numbers being thrown around—8, 10 and even 12 pound weight loss!!!
Don’t forget to send me a progress picture along with your weight loss
for the month by 1/30. Our first progress winner receives a one month
supply of MET-Rx Meal Replacement Bars, Shakes, Pre-Workout Energy
Shooters and Arsenal (multivitamin packets)--$150 value!!!
For this month’s new SASS members who may not be aware of
our annual in-house body transformation, MET-Rx is sponsoring a 20
week-long SASS Body Transformation contest, and this year’s grand
prize is a trip with me to Chicago to see the NPC’s Jr. National’s
Fitness, Figure and Body Building Championships! Not only is Chicago
a great city, but this contest is the first pro qualifier of the
year—how motivating is that? I will be competing in Fitness and
working with the winner at the MET-Rx booth.
Prizes will be
given out every 4 weeks for best progress pictures (only I will see
them). Pictures must be submitted by following dates: 1/30, 2/27,
3/27, 4/24
Grand prize “After” pictures plus your “story”
due: 5/22
Free Classes: Saturday Stairs
We will be
at the “Stairs” this Saturday at 10AM at the parking structure on 15th
and H Streets; we meet outside Starbuck’s. The camaraderie is great,
and there are plenty of partners for all levels. Wear layers and be
extra careful on wet surfaces.
SASS Fitness: Fees and Dues
No change in membership fees or monthly dues.
SASS
Membership: $50/year
Drop in: $20/class
Pay per
Class: $15 (open to SASS Members only, can be paid at end of month)
Monthly dues: $100 (8 sessions), $150 (12 sessions), $200
(18 sessions),
Best rate: $450 (3 month unlimited—for SASS
Members ONLY—credit cards accepted)
One-on-One Training:
$40/session (SASS Members ONLY)
Semi-Private: $25/session
(2-3 people, SASS Members ONLY)
SASS Membership: 2010
Membership—Having Problems Registering???
If you are having
problems registering at www.sassfitness.com, contact Alistair, our
site engineer, at 916-794-0335 or 916-225-3409 (cell).
January 13, 2010
Welcome to the SASS Fitness
Newsletter!!!
Class Schedule: January
1 /4, 1 /5, 1
/6, 1/7
1/11, 1/12, 1/13, 1/14
1/18, 1/19, 1/20,
1/21
1/25, 1/26, 1/27, 1/28
Monday/Wednesday:
10:30am, 12noon, 5:30pm and 6:30pm
Tuesday/Thursday: 12:30pm,
5:30pm, and 6:30pm
New Year’s Resolutions: SASS Body
Transformation Sponsored by MET-Rx
And the race is on! (READ
#5!!!!!)
Alana is in the lead with a net loss of over 6
pounds! But don’t fear, Alana is going on a cruise next week, so
here’s your chance to “slip” in ahead! For this week’s new SASS
members who may not be aware of our annual in-house body
transformation, MET-Rx is sponsoring a 20 week-long SASS Body
Transformation contest, and this year’s grand prize is a trip with me
to Chicago to see the NPC’s Jr. National’s Fitness, Figure and Body
Building Championships! Not only is Chicago a great city, but this
contest is the first pro qualifier of the year—how motivating is that?
I will be competing in Fitness and working with the winner at the
MET-Rx booth.
Prizes will be given out every 4 weeks for best
progress pictures (only I will see them). Pictures must be submitted
by following dates: 1/30, 2/27, 3/27, 4/24
Grand prize
“After” pictures plus your “story” due: 5/22
First progress
contest prize is a one month supply of MET-Rx Meal Replacement Bars,
Protein Powder, Shooters and Arsenal (multivitamin packets)!!! $150
value!
Getting Started
#1 Call Incentive Fitness,
make an appointment to get your initial body composition determined
(see below for address).
#2 Go to www.sassfitness.com, where
you will find January, 2010 Meal Plan.
#3 Enter all the
info on the site www.thedailyplate.com or your favorite calorie
counter program.
#4 After you enter every item on the meal
plan, print out your results and keep it in a file. You’ll notice
that the protein, fat and carbohydrates are added up
automatically—that is going to be our road map to your success.
#5 Lastly, weigh yourself, and follow this meal plan
VERBATIM for one week. At the end of the week, weigh yourself again.
If you gain weight, we need to make changes, if you lose more than two
pounds, we need to make changes. If you weigh the same, or lose around
one to two pound, we’re on the right track and we won’t make any
changes until your NEXT under water weighing. THAT will be the true
test. With two underwater results to compare, we can be more precise.
Note: If we make changes, re-input your food into
www.thedailyplate.com and print out your results for your personal
file.
#6 After you’ve completed 3 weeks of training and
dieting, you’ll be ready for your second under water submersion;
however, it is NOT necessary for everyone. The second under water
testing will tell me if you gained muscle, lost muscle, or stayed the
same. (At this point, I’m not concerned with your body fat—my goal is
to feed your muscle and make it tone up in order to speed up your
metabolism.) If you lost muscle or stayed the same, we need to make
changes. This will vary from person to person. For some people, I
will cut out cardio, for some I may increase calories, for others it
may be the complete reverse!
If you gain muscle, we are on
the right track so we won’t make any changes. If you can’t eat this
same thing ONE MORE DAY, go through the SASS Meal Plans and find one
that sounds “appealing”. NOW, here’s where YOU get to build your own
meal plan. YOU will modify the new SASS Meal Plan to fit your body’s
needs. Go back to YOUR numbers for YOUR last meal plan and manipulate
the new meal plan to match the numbers from your old meal plan.
It’s not magic, it’s just math. There are 3500 calories is
one pound of fat whether you are old, young, tall or short. It’s a
myth that it’s easier for a tall person to lose weight, or a short
person to gain weight—it’s just more obvious!!!
Helpful
Tips for Weight Management
Weigh yourself once a week on the
same scale, at the same time.
Join a free, on-line calorie
counter website. They have the calorie content of most national
brands as well as restaurant and fast food chains.
Eat one
cheat meal per week and make it special. Plan a weekly date night,
wear your favorite high heels, spend all week thinking about the menu,
but don’t bring home any leftovers!
No alcohol, except with
cheat meal.
Check your Lean Body Mass (LBM) vs. Fat weight
through hydrostatic (under water) weighing, on a monthly basis. At
this point, I don’t want you to get frustrated by the percentage of
body fat you have; instead, focus on the LBM. Under no circumstances
do you want that number to drop during your weight loss program! The
more LBM you have, the higher your metabolic rate and the more
calories you can consume.
Incentive Fitness: 6001 Fair Oaks
Blvd, Carmichael, Ca 95608, (916) 481-5004
When you call to
make your appointment with Incentive Fitness, make sure you let them
know you heard about their Hydrostatic testing from the SASS Fitness
Newsletter. With this information, you don’t have to participate in
the 20 minute class prior to testing or 20 minute test review.
Additionally, the cost is only $25 (cash or check) for the 1st test,
and $20 for every future test. All other pertinent information will
be covered by phone when you call to make your appointment.
Free Classes: Saturday Stairs
We will be at the
“Stairs” this Saturday at 10AM at the parking structure on 15th and H
Streets; we meet outside Starbuck’s. The camaraderie is great, and
there are plenty of partners for all levels. Wear layers and be extra
careful on wet surfaces.
SASS Fitness: Fees and
Dues
No change in membership fees or monthly dues.
SASS Membership: $50/year
Drop in:
$20/class
Pay per Class: $15 (open to SASS Members only, can
be paid at end of month)
Monthly dues: $100 (8 sessions),
$150 (12 sessions), $200 (18 sessions),
Best rate: $450 (3
month unlimited—for SASS Members ONLY—credit cards accepted)
One-on-One Training: $40/session (SASS Members ONLY)
Semi-Private: $25/session (2-3 people, SASS Members ONLY)
SASS Membership: 2010 Membership—Having Problems
Registering???
If you are having problems registering at
www.sassfitness.com, contact Alistair, our site engineer, at
916-794-0335 or 916-225-3409 (cell).
January 6, 2010
Welcome to the SASS Fitness Newsletter!!!
LOTS OF
CHANGES FOR 2010! PLEASE READ ENTIRE NEWSLETTER.
New Year’s
Resolutions: SASS Body Transformation Sponsored by MET-Rx
Thank you everyone who came to last Sunday’s meeting!!! A
recap of events:
MET-Rx is sponsoring our annual 20
week-long SASS Body Transformation contest, and this year’s grand
prize is a trip with me to Chicago to see the NPC’s Jr. National’s
Fitness, Figure and Body Building Championships! Not only is Chicago
a great city, but this contest is the first pro qualifier of the
year—how motivating is that? I will be there too, competing in
Fitness and working with the winner at the MET-Rx booth.
Winning Tips:
Take “Before” pictures ASAP!
Make appointment for underwater submersion.
Start
SASS “January” Meal Plan ASAP.
Prizes will be given out
every 4 weeks for best progress pictures (only I will see them).
Pictures must be submitted by following dates: 1/30, 2/27, 3/27, 4/24
Grand prize “After” pictures plus your “story” due: 5/22
First progress contest prize is a one month supply of MET-Rx
Meal Replacement Bars, Protein Powder, Shooters and Arsenal
(multivitamin packets)!!! $150 value!
Class Schedule:
January
1 /4, 1 /5, 1 /6, 1 /7
1/11, 1/12, 1/13,
1/14
1/18, 1/19, 1/20, 1/21
1/25, 1/26, 1/27, 1/28
Monday/Wednesday: 10:30am, 12noon, 5:30pm and 6:30pm
Tuesday/Thursday: 12:30Pm, 5:30, and 6:30
SASS
Fitness Conditioning Classes: New Location
The Tue/Thursday
Conditioning classes will be held in the weight room at Step1. The
workout will start at 5:30pm and go until 7:30pm. I will be there
with a list of exercises for you to perform at your own speed. Please
don’t feel you have to arrive promptly at 5:30pm or 6:30pm; this
workout is designed to allow you to get in and get out on your own
time frame.
New Classes in the New Year: Tuesday and
Thursday 12:30PM
OK nooners and new mommies, we have new
classes with your schedule in mind! Tuesday’s will be Conditioning
Day and Thursday will be “Classic” Boot Camp day (that’s what Deanna
called it).
Free Classes: Saturday Stairs
CHAD
will be back for “Stairs” this Saturday at 10AM at the parking
structure on 15th and H Streets; we meet outside Starbuck’s. The
camaraderie is great, and there are plenty of partners for all levels.
Wear layers and be extra careful on wet surfaces.
SASS
Fitness: Fees and Dues
No change in membership fees or
monthly dues.
SASS Membership: $50/year
Drop in:
$20/class
Pay per Class: $15 (open to SASS Members only, can
be paid at end of month)
Monthly dues: $100 (8 sessions),
$150 (12 sessions), $200 (18 sessions),
Best rate: $450 (3
month unlimited—for SASS Members ONLY—credit cards accepted)
One-on-One Training: $40/session (SASS Members ONLY)
Semi-Private: $25/session (2-3 people, SASS Members ONLY)
SASS Membership: 2010 Membership—Having Problems
Registering???
If you are having problems registering at
www.sassfitness.com, contact Alistair, our site engineer, at
916-794-0335 or 916-225-3409 (cell).
SASS Fitness Body
Transformation 2010 Contest Tips
#1 Call Incentive Fitness,
make an appointment to get your initial body composition determined
(see below for address).
#2 Go to www.sassfitness.com,
where you will find January, 2010 Meal Plan.
#3 Enter all
the info on the site www.thedailyplate.com or your favorite calorie
counter program.
#4 After you enter every item on the
meal plan, print out your results and keep it in a file. You’ll
notice that the protein, fat and carbohydrates are added up
automatically—that is going to be our road map to your success.
#5 Lastly, weigh yourself, and follow this meal plan
VERBATIM for one week. At the end of the week, weigh yourself again.
If you gain weight, we need to make changes, if you lose more than 1
pound, we need to make changes. If you weigh the same, or lose around
one pound, we’re on the right track and we won’t make any changes
until your NEXT under water weighing. THAT will be the true test.
With two underwater results to compare, we can be more precise.
Note: If we make changes, re-input your food into
www.thedailyplate.com and print out your results for your personal
file.
#6 After you’ve completed 3 weeks of training and
dieting, you’ll be ready for your second under water submersion;
however, it is NOT necessary for everyone. The second under water
testing will tell me if you gained muscle, lost muscle, or stayed the
same. (At this point, I’m not concerned with your body fat—my goal is
to feed your muscle and make it tone up in order to speed up your
metabolism.) If you lost muscle or stayed the same, we need to make
changes. This will vary from person to person. For some people, I
will cut out cardio, for some I may increase calories, for others it
may be the complete reverse!
If you gain muscle, we are on
the right track so we won’t make any changes. If you can’t eat this
same thing ONE MORE DAY, go through the SASS Meal Plans and find one
that sounds “appealing”. NOW, here’s where YOU get to build your own
meal plan. YOU will modify the new SASS Meal Plan to fit your body’s
needs. Go back to YOUR numbers for YOUR last meal plan and manipulate
the new meal plan to match the numbers from your old meal plan.
It’s not magic, it’s just math. There are 3500 calories in
one pound of fat whether you are old, young, tall or short. It’s a
myth that it’s easier for a tall person to lose weight, or a short
person to gain weight—it’s just more obvious!!!
Helpful
Tips for Weight Management
• Weigh yourself once a week on
the same scale, at the same time.
• Join a free, on-line
calorie counter website. They have the calorie content of most
national brands as well as restaurant and fast food chains.
• Eat one cheat meal per week and make it special. Plan a
weekly date night, wear your favorite high heels, spend all week
thinking about the menu, but don’t bring home any leftovers!
• No alcohol, except with cheat meal.
• Check your
Lean Body Mass (LBM) vs. Fat weight through hydrostatic (under water)
weighing, on a monthly basis. At this point, I don’t want you to get
frustrated by the percentage of body fat you have; instead, focus on
the LBM. Under no circumstances do you want that number to drop
during your weight loss program! The more LBM you have, the higher
your metabolic rate and the more calories you can consume.
Incentive Fitness: 6001 Fair Oaks Blvd, Carmichael, Ca
95608, (916) 481-5004
When you call to make your appointment
with Incentive Fitness, make sure you let them know you heard about
their Hydrostatic testing from the SASS Fitness Newsletter. With this
information, you don’t have to participate in the 20 minute class
prior to testing or 20 minute test review. Additionally, the cost is
only $25 (cash or check) for the 1st test, and $20 for every future
test. All other pertinent information will be covered by phone when
you call to make your appointment.
Welcome to the SASS Fitness
Newsletter!!!
LOTS OF CHANGES FOR 2010! PLEASE READ ENTIRE
NEWSLETTER.
We Wish You a Merry Christmas and a Healthy New
Year!
Christmas is almost here and I haven’t even started my
shopping!!! But I’m really excited to tell you about the changes in
the weight room I’ve been working on since we last met. Pepper and
Mary are putting in new flooring and carpeting throughout, and I’ve
been painting the weight room, cleaning and throwing out equipment
that hasn’t been used in decades and purchasing shelving units, filing
cabinets and new equipment!!!!
New Year’s Resolutions: SASS
Body Transformation Sponsored by MET-Rx
I have more exciting
news for 2010! MET-Rx is sponsoring our annual SASS Body
Transformation contest, and this year’s grand prize is a trip with me
to Chicago to see the NPC’s Jr. National’s Fitness, Figure and Body
Building Championships! Not only is Chicago a great city, but this
contest is the first pro qualifier of the year—how motivating is that?
I will be there too, competing in Fitness and working with the winner
at the MET-Rx booth.
All entries will receive a MET-Rx goodie bag
filled with product and meal plans to get you started. Each month,
MET-Rx will provide mini prizes (gym bags, MORE product, shirts,
visors . . .) to keep you motivated!
To get more information
on rules and details of this competition, join me for our annual New
Year’s Resolution Meeting:
January 3rd
Step1, 1920
T Street, Sacto.
1pm – 3pm
Class Schedule:
January
1 /4, 1 /5, 1 /6, 1 /7
1/11, 1/12, 1/13,
1/14
1/18, 1/19, 1/20, 1/21
1/25, 1/26, 1/27,
1/28
Monday/Wednesday: 10:30am, 12noon, 5:30pm and
6:30pm
Tuesday/Thursday: 12:30Pm, 5:30, and
6:30
SASS Fitness Conditioning Classes: New
Location
The Conditioning classes will be held in the weight
room at Step1. The workout will start at 5:30pm and go until 7:30pm.
I will be there with a list of exercises for you to perform at your
own speed. Please don’t feel you have to arrive promptly at 5:30pm or
6:30pm; this workout is designed to allow you to get in and get out on
your own time frame.
New Classes in the New Year: Tuesday
and Thursday 12:30PM
OK nooners and new mommies, we have a
new class with you in mind! Tuesday’s will be “Conditioning Day”, and
Thursday will be “Boot Camp” day.
Free Classes: Saturday
Stairs
I will be back for “Stairs” this Saturday at 10AM at
the parking structure on 15th and H Streets; we meet outside
Starbuck’s. The camaraderie is great, and there are plenty of
partners for all levels.
SASS Fitness: Fees and
Dues
No change in membership fees or monthly dues.
SASS Membership: $50/year
Drop in:
$20/class
Pay Per Class: $15 (open to SASS Members only, can
be paid at end of month)
Monthly dues: $100 (8 sessions),
$150 (12 sessions), $200 (18 sessions)
Best rate: $450 (3
month unlimited—for SASS Members ONLY—credit cards accepted)
One-on-One Training: $40/session (SASS Members ONLY)
Semi-Private: $25/session (2-3 people, SASS Members ONLY)
SASS Membership: 2010 Membership—Having Problems
Registering???
If you are having problems registering at
www.sassfitness.com, contact Alistair, our site engineer, at
916-794-0335 or 916-225-3409 (cell).
December 17,
2009
Welcome to the SASS Fitness Newsletter!!!
Class Schedule: December
LAST CLASS OF 2009
12/17 6pm-7:30pm
SASS Fitness Strength and
Conditioning Classes: New Time and Location
Tonight, Thursday
12/17, the Strength and Conditioning classes will be held in the
weight room at Step1. The workout will start at 6PM and go until
7:30PM. I will be there with a list of exercises for you to perform
at your own speed. Please don’t feel you have to arrive promptly at
6PM (you can even get there early to warm up); this workout is
designed to allow you to get in and get out on your own time frame.
New Classes in the New Year: Tuesday and Thursday
12:30PM
OK nooners and new mommies, we have a new class with
you in mind! If you joined us for the special Thanksgiving class, you
have an idea of the new Thursday format; tonight we will be performing
the Tuesday afternoon version if you want to drop by for another sneak
preview.
Holiday Workouts
I will be out of town for
the holidays. This does not mean you can’t workout without me! You
can do “Tube Week”, both days, on-line with me. In fact, the first
SASS member who can tell me the names of all the SASS members on
either video will get a MET-Rx goodie bag!
SASS Membership:
2010 Membership—Having Problems Registering???
If you are
having problems registering at www.sassfitness.com, contact Alistair,
our site engineer, at 916-794-0335 or 916-225-3409
(cell).
December 11, 2009
Welcome to the SASS
Fitness Newsletter!!!
We have a new location! You can find
the weekly newsletter at http://www.sassfitness.com/tip.php in
addition to being sent direct to you!
Back with the
Living
I’m sure you all know the story, but I’m going to tell
you again. The night before I left for Florida, I opened an evil
virus that corrupted my hard drive. I wasn’t able to take care of it
until I returned home, one week later—just in time for the
Thanksgiving shopping rush! Yes, I couldn’t find anyone to fix my
computer until after the holiday, and THEN I was told it would take a
week! B TW, I tied for 10th place at Nationals in Florida.
Class Schedule: December
12/14, 12/15, 12/16,
12/17
SASS Fitness Strength and Conditioning Classes: New
Times and Location
Next Tuesday and Thursday, the Strength
and Conditioning classes will be held in the weight room at Step1.
The workout will start at 6PM and go until 7:30PM. I will be there
with a list of exercises for you to perform at your own speed. Please
don’t feel you have to arrive promptly at 6PM; this workout is
designed to allow you to get in and get out on your own time frame.
New Classes in the New Year: Tuesday and Thursday
12:30PM
OK nooners and new mommies, we have a new class with
you in mind! If you joined us for the special Thanksgiving class, you
got an idea of the new Thursday format; this Saturday I’ll be
previewing the new Tuesday format—hope you can make it!
Free
Classes: Saturday at Step1
I realize a few hard core people
will be out at “the Stairs” on 15th and H Streets, but if you want to
stay indoors, and get a free sample of the new Tuesday and Thursday
format, join me at Step1 at 10am.
SASS Membership: 2010
Membership—Having Problems Registering???
If you are having
problems registering at www.sassfitness.com, contact Alistair, our
site engineer, at 916-794-0335 or 916-225-3409 (cell).
November 16, 2009
Welcome to the SASS Fitness
Newsletter!!!
We have a new location! You can find the
weekly newsletter at http://www.sassfitness.com/tip.php in addition to
being sent direct to you!
Class Schedule: November—It’s Tube
Week!
11/2, 11/3, 11/4, 11/5
11/9, 11/10, 11/11,
11/12
11/16, 11/17
11/24, 11/25, 11/26--10am
Thanksgiving Special at Step1, Free for EVERYONE—bring the whole
family!
11/30, 12/1, 12/2, 12/3
Cold and Flu
Season: Make-Up Classes--Special Classes this week!
Please
be good to yourself and workout partners—prevent seasonal illnesses by
drinking plenty of fluids, dressing in layers after class, wash your
hands frequently, and take the day off from workout if you are feeling
“under the weather”. You can make up your missed Monday/Wednesday
session by attending a Tuesday/Thursday session, or
vice-versa.
Additionally, I have arranged for additional classes this
week while I’m gone for those of you
who have make-ups due to
illness. Tara and Camillo have graciously opened their classes at
Midtown Strength and Conditioning (2010 3rd Street) to you on Thursday
and Friday. The class times for Thursday are 5PM & 6PM (regular times
and format) and Friday is their “Leg Day” with class times of 12noon,
5:30PM and 6:30PM. I have provided a list of people who have called
in sick 1-2 times this month. For those of you who want to join them,
but are not on the list, they are offering a special rate of
$15/class. (If you are not sure if you are on “the list”, you can
e-mail or text me.) BTW, they don’t fool around or make any
modifictaion on “Leg Day”. If there is something you don’t feel
confident in performing, use your best judgment and substitute an
exercise with which you are confident.
SASS Fitness Strength
and Conditioning Classes: Midtown 5PM & 6PM
Because of the
overwhelming popularity of the 5PM class, we’ve changed the format to
accommodate advanced participants only. The 6PM class will be
reserved for beginning and intermediate participants. If you are not
sure which class is best for you, the criteria is, you must be able to
do barbell, kettle bell and dumb bell snatches, cleans and dead lifts
(not stiff legged). If you don’t know what these exercises are, you
will learn them in the 6PM class. With the large class size at 5PM,
it has become impossible for me to lead class, assist, offer
modifications and help you with form; for modifications and personal
assistance, you will need to attend the 6PM classes.
SASS
Membership: 2009 Membership—Having Problems Registering???
If you are having problems registering at
www.sassfitness.com, contact Alistair, our site engineer, at
916-794-0335 or 916-225-3409 (cell).
November 12,
2009
Welcome to the SASS Fitness Newsletter!!!
Class Schedule: November
11/2, 11/3, 11/4,
11/5
11/9, 11/10, 11/11, 11/12
11/16,
11/17
11/24, 11/25, 11/26--10am Thanksgiving Special at
Step1, Free for EVERYONE—bring the whole family!
11/30,
12/1, 12/2, 12/3
Competition News: Sacramento Fitness, Figure
and Bikini Competition
The big day has come and gone. Would
you believe all SASS competitors made top 10!?! In Fitness, Candace
placed 3rd, Hannah placed 2nd and I placed 1s (as well as 1st in
Figure Class A). More important than our placing, a very popular
Fitness star was in the audience, Adela Garcia (reigning Ms. Fitness
Olympia champ), said “those were the best 3 fitness routines I’ve seen
in a long time, much less at a regional level!!!” I have to be
totally, honest, while I was performing my routine, I saw her in the
audience and it really brought out the performer (HAM) in me! In
bikini and figure Nani, Monique, Marcie, and Jonna all placed top 10
in their categories. Placing top 10 at this particular show is very
impressive, especially for novice competitors. This show is 2 weeks
before Nationals, the last professional qualifier of the year. That
means, competitors from all over the U.S. fly in as a prep show for
Nationals, or for their last opportunity to qualify. Congratulations
everyone!
Cold and Flu Season: Make-Up
Classes
Special Class this week! THIS Friday, TOMORROW,
11/13 ONE EXTRA NOON CLASS!
Please be good to yourself and
workout partners—prevent seasonal illnesses by drinking plenty of
fluids, dressing in layers after class, wash your hands frequently,
and take the day off from workout if you are feeling “under the
weather”. You can make up your missed Monday/Wednesday session by
attending a Tuesday/Thursday session, or vice-versa.
SASS Fitness
Strength and Conditioning Classes: Midtown 5PM & 6PM
Because
of the overwhelming popularity of the 5PM class, we’ve changed the
format to accommodate advanced participants only. The 6PM class will
be reserved for beginning and intermediate participants. If you are
not sure which class is best for you, the criteria is, you must be
able to do barbell, kettle bell and dumb bell snatches, cleans and
dead lifts (not stiff legged). If you don’t know what these exercises
are, you will learn them in the 6PM class. With the large class size
at 5PM, it has become impossible for me to lead class, assist, offer
modifications and help you with form; for modifications and personal
assistance, you will need to attend the 6PM classes.
Weekly
Events: Saturday Stairs
For an intense 10am workout, join us
for a free workout at 15th and H streets. The camaraderie is great,
and there are plenty of partners for all levels. Many of us will be
absent because of the competition, but we will be back next
week.
SASS Membership: 2009 Membership—Having Problems Registering???
If you are having problems registering at
www.sassfitness.com, contact Alistair, our site engineer, at
916-794-0335 or 916-225-3409 (cell).
November 6,
2009
Welcome to the SASS Fitness Newsletter!!!
Class Schedule: November
11/2, 11/3, 11/4,
11/5
11/9, 11/10, 11/11, 11/12
11/16,
11/17
11/24, 11/25, 11/26--10am Thanksgiving Special at
Step1, Free for EVERYONE—bring the whole family!
11/30,
12/1, 12/2, 12/3
Competition News: Sacramento Fitness, Figure
and Bikini Competition
The big day is tomorrow! Candace,
Hannah and I will be competing in Fitness; Monique, Jonna, Marcie,
Susan and I (again) will be competing in Figure; and in a brand new
category, Nani will be competing in Bikini. If you have no idea what
these categories mean, come check us out and cheer us on!
http://www.npcsacshow.com/ If you can make it, the morning competition
starts at 11AM at the Crest Theater, 1013 K Street; the evening show
has sold out.
SASS Fitness Healthy Tips:
Stretching
I’m so glad to see how well you’ve all embraced
the rigors of our strength training sessions, but I have another
concept to beat into you, I’m mean “teach you”. Stretching is equally
important as strength training, cardiovascular training and good
nutrition. Although stretching only feels good to flexible people, it
is beneficial for everyone. There is some debate as to whether or
not it keeps you from being sore in days to follow, but we do know
that it prevents injury and improves athletic performance. For a
quick and easy morning stretch, check out this story:
http://www.news10.net/news/local/story.aspx?storyid=69098
For more
specific stretching tips for low-back, hip and/or knee pain, check out
the IT Band Syndrome stretch videos at
http://www.sassfitness.com/videos.php. Stretches include standing TFL
stretch, supine Gluteus Maximus stretch, supine Piriformis stretch and
prone Hip Flexor/Back Extension stretch.
Cold and Flu
Season: Make-Up Classes
Please be good to yourself and
workout partners—prevent seasonal illnesses by drinking plenty of
fluids, dressing in layers after class, wash your hands frequently,
and take the day off from workout if you are feeling “under the
weather”. You can make up your missed Monday/Wednesday session by
attending a Tuesday/Thursday session, or vice-versa.
SASS
Fitness Strength and Conditioning Classes: Midtown 5PM &
6PM
Because of the overwhelming popularity of the 5PM class,
we’ve changed the format to accommodate advanced participants only.
The 6PM class will be reserved for beginning and intermediate
participants. If you are not sure which class is best for you, the
criteria is, you must be able to do barbell, kettle bell and dumb bell
snatches, cleans and dead lifts (not stiff legged). If you don’t know
what these exercises are, you will learn them in the 6PM class. With
the large class size at 5PM, it has become impossible for me to lead
class, assist, offer modifications and help you with form; for
modifications and personal assistance, you will need to attend the 6PM
classes.
Weekly Events: Saturday Stairs
For an
intense 10am workout, join us for a free workout at 15th and H
streets. The camaraderie is great, and there are plenty of partners
for all levels. Many of us will be absent because of the competition,
but we will be back next week.
SASS Membership: 2009
Membership—Having Problems Registering???
If you are having
problems registering at www.sassfitness.com, contact Alistair, our
site engineer, at 916-794-0335 or 916-225-3409 (cell).
Knee Pain
Can’t run because you have
“bad knees”? Well, are you sure it’s your knees that are “bad”? Very
often, people write off their knees as “bad” when they experience knee
pain while exercising. Consequently, they give up all activity,
consider the pain as “part of growing old”, accept their love handles
and drop their gym membership. As a trainer, this KILLS me because
most lateral knee pain is a result of IT Band Syndrome, which is easy
to treat.
ITB and TFL
The Iliotibial Band (ITB) is
the sheet of fibrous connective tissue that surrounds a rather small
hip muscle called the Tensor Fascia Latae (TFL). The long band
originates at the top of the hip (ileum), runs along the outside of
the thigh, and inserts on the outside of the knee (tibia); hence, it’s
name, Iliotibial Band. The TFL’s function is to assist in flexing,
medial rotation and abduction of the hip and extension of the knee
joint—all the hip and knee actions we perform while walking, running,
lunging, and squating. Since these activities are common movements
for the average exerciser, it’s easy to see how the TFL muscle can be
over-used and the IT Band can become irritated.
IT Band
Syndrome
Iliotibial Band Syndrome (ITBS) is one of the
leading causes of lateral knee pain in frequent exercisers, especially
runners. The lateral knee pain is generally caused by the ITB pulling
upward on its insertion by the TFL and/or Gluteus Maximus muscles. To
relieve this pain, hip stretches (check out "IT Band Syndrome" video),
ibuprofin, massage therapy and cold compresses applied directly to the
knee can help until you can seek professional help.
If
you are in the Sacramento area, contact Dr. Chu, DC, at Elite Spinal
and Sport. Dr. Chu is LEVEL 2 certified in Active Release Techniques,
a complete soft tissue injury management system; and LEVEL 3 certified
in Full Body Certified in Graston Instrument Assisted Soft Tissue
Mobilization Technique®, a system that incorporates tools to manage
soft tissue injuries.
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