KID’S 6 Week Ultimate Body Challenge 2020

THIS YEAR THE KIDS ARE JOINING US!

6 weeks to earn points, gain strong lean muscle & endurance!

• $10
• ages 7 -12
• 6 wks Begin Monday, April 6
• 6 wks End Sunday, May 17

Register by March 23 @ front desk and receive an Ultimate Body Challenge 2020 T-Shirt!!! (no additional shirts will be ordered)

KICK-OFF CHALLENGE
• MONDAY, APRIL 6
• 5:30pm-7:30pm

THREE ULTIMATE WINNERS
Most Points Earned

1ST PLACE
Pool Party ($200 VALUE) & Goodie Bag

2ND PLACE
KidsFit Summer Camp ($100 VALUE) & Goodie Bag

3RD PLACE
KidsFit 2 Day Camp ($50 VALUE) & Goodie Bag

HOW TO EARN PTS:
• 5 pts = Any Body Combat Class
• 10 pts = Weekly Bonus Homework Challenge
• 20 pts = KidsFit Class Wednesdays @ 5:30pm in Multi-Room
• 20 pts = Day 1 Kick-Off Event

*** parents MUST remain in facility during kick-off challenge, Body Combat classes & each KidsFit class their child is attending ***

REGISTER & PICK-UP YOUR DETAILED HANDOUT LOCATED @ OUR FRONT DESK TODAY!

6 Week Ultimate Body Challenge 2020

IT’S BACK!!!

* SEE UBC FOR KIDS TOO – ONLY $10 *

6 weeks to amp up your fitness routine, earn points, gain strong lean muscle and burn body fat!

• $10 Members
• $40 Non-Members
(full facility use for 6 wks)
• 6 wks Begin Monday, April 6
• 6 wks End Sunday, May 17

Register by March 23 @ front desk and receive an Ultimate Body Challenge 2020 T-Shirt!!! (no additional shirts will be ordered)

KICK-OFF CHALLENGE
• MONDAY, APRIL 6
(choose one time slot)
• 8:30am-10:30am
• 5:30pm-7:30pm

ONE OVERALL KICK-OFF CHALLENGE WINNER
• Total Completion Of Kick-Off Challenge & Boot Camp Finisher
Winner will receive a Free Month Membership!

WEEKLY WINNERS
• Most Points Earned Each Individual Week
Winners will receive a bonus prize!

TWO ULTIMATE WINNERS
• 1 Highest Points Earned
• 1 Highest Body Fat% Lost
Winners will receive $100 Wellness Club Cash & Fitness Goodies!!! (in the event of a tie, we will draw names to choose our winners)

KidsFit Spring Break Camp

Ouachita Parish kids will be out of school for Spring Break.

Bring them to enjoy: swimming, fitness, fun games & lunch

• Monday, March 30
• Tuesday, March 31
• 8:30am – 12:30pm
• $30 for 1 day
• $50 for 2 days
• $5 off 2nd child
• ages 5-12

WEAR:
• Swimsuit
• Please arrive ready to swim!

BRING:
• Play Clothes to change into
• towel
• goggles
• floaties (must have if cannot or still learning to swim)
• ear plugs (optional)
• Lots of Energy Ready for FUN!

Kid’s Swim Lessons

WATER SAFETY • SKILL • STROKE MECHANICS

STRONG SWIMMERS = CONFIDENT & HAPPY KIDS

Your children will learn specific swim instruction based on their needs with the safety of our indoor heated 4ft deep pool twice a week for two weeks.

**** this swim group is for a 4 session package ****

• March 16-25
• Mondays & Wednesdays
• 4:45pm or 5:45pm
• ages 3 – 12
• $100 ($15 off 2nd child)
• NON-MEMBERS ALWAYS WELCOME!

Register @ The Wellness Center’s Front Desk

PRIVATE ADULT & KID’S SWIM LESSONS ALSO AVAILABLE UPON REQUEST
(Single or Partner Sessions: Non-Members Welcome!) @ The Wellness Center’s Front Desk!

Kid’s Swim Lessons

KID’S SWIM LESSONS ARE BACK!

water safety, skill, stroke mechanics

Your children will learn specific swim instruction based on their needs with the safety of our indoor heated 4ft deep pool twice a week for two weeks.

• March 2 – 11
• Mondays & Wednesdays
• 1st Group @ 4:45pm – 5:45pm
• 2nd Group @ 5:45pm-6:45pm
• ages 3 – 12
• $100 ($15 off 2nd child)
• NON-MEMBERS ALWAYS WELCOME!

Register @ The Wellness Center’s Front Desk

KidsFit Camp

Bring your kids to join us for some KidsFit fun @ The Wellness Center!!

KIDSFIT CAMP
Monday, February 17 @ 8:30a-12:30p
$30 (ages 5-12) $5 off 2nd child

swimming, fitness games, fun workouts & lunch

REGISTER NOW @ FRONT DESK

Women’s Valentine Self-Defense

Register @ Front Desk to Claim Your Spot

WOMEN’S SELF-DEFENSE CLASS w/ Barry Teague

WEDNESDAY, FEBRUARY 19
5:30pm-8:30pm
ages 13 & up ($25 per person)

Learn specific strategies and routines to effectively help you defend yourself if you encounter a threat. GREAT for moms, daughters and friends!

must have minimum 10 participants registered by Sun, February 16 (max 20 participants) *must wear athletic pants

Active Senior Ultimate Body Challenge

4 WEEK CHALLENGE
BEGINS MONDAY, FEB 10 – ENDS SUNDAY, MAR 8

AGES 65+
members $10 / non-members $20

*last day to register is Thursday, February 6th

WHAT IS IT? A 4 week challenge for ages 65+ (full facility use). Earn points to win by: daily gym check-ins, completing weekly challenges & attending weekly group workouts.

** Prizes given to most pts earned each individual week and 1st, 2nd, 3rd place winners for most points earned in the total 4 weeks

You will check off each section competed on chart located on the main floor wall. Wellness Mgmt will add up your points each week and post on Mondays. Each week begins on a Monday and ends on a Sunday. NO points will be permitted after each Sunday if forgotten to log, accountability/responsibility is a part of this challenge.

5 POINTS – Daily Gym Check-ins: You must scan your membership card when you come to the gym.

10 POINTS – Weekly Bonus Challenges:
They can complete even at home. Reps do not have to be performed consecutively, just spread out throughout your week.

WK 1: walk or bike 1 mile WK 3: 50 reps wall push-ups
WK 2: 50 reps jumping jacks WK 4: 50 reps chair squats


20 POINTS – Weekly Group Workouts: Wednesdays @ 8am
in Studio A
AWARDS/WINNER ANNOUNCEMENTS: Wed, March 4th @ 8am in Studio A

JANUARY NUTRITION: New Year Goals

Kim Albritton MS, RDN, LDN

Setting New Year’s Resolutions & How To Actually Accomplish Them!

As we ring in the New Year, and get ready to make our New Year’s Resolutions, many of us will resolve to eat healthier, lose weight, and exercise more frequently. Unfortunately, this goal is one of those well intentions, but too-hard-to-define goals that isn’t as easy as said done.  According to Cosmo, less than 8% actually follow through and achieve their New Year’s Resolutions! So many with this vague goal will fall off the wagon after the first several weeks. Why? They often jump into a crash diet that is unrealistic for maintaining for more than a short period of time or it is such a major life change for them it’s simply too much change at one time so they give up.  What can you do to prevent you from abandoning your New Year’s Resolution before January is even over? Make a plan to achieve those goals by setting smaller, SMART goals that will help you reach those broad goals you want to achieve. When you set one giant goal, it’s hard to know where to start and easy to lose your momentum. When establishing smaller, short term goals to reach along the way, you can see and track your progress, which can act as positive reinforcement for us that we are on the right path.

When setting a goal, we often begin with the end in mind, which makes perfect sense.  We know what we want… but how do we achieve it? A SMART goal describes the “how.” It is a statement that is structured and is specific, measurable, achievable, relevant, and time-bound.

Here is an example.  Let’s say your New Year’s resolution is to “be healthier.”  That’s definitely a great goal to have!  However, you are unlikely to adhere to that resolution unless you create several smaller goals that will act almost as a roadmap, telling you exactly how to be healthier.

·        Specific: What does “being healthier” actually mean to you? Maybe you want to eat more healthy foods. What foods are healthy? Alternatively, what foods are unhealthy that should perhaps be limited? You decide to focus on eating more fruits and vegetables.

·        Measurable: “Eating more fruits and vegetables” is a vague statement. How much is “more?” Think about how many you eat now. If you average one fruit and one vegetable each day, let’s go up from there.

·        Achievable: Your first instinct may be to buy one of every fruit and vegetable at the grocery store and plan to eat them all in three days, but this is likely not realistic. Think about it this way: the more goals you achieve, the more goals you set, and the more you find yourself moving toward conquering that overarching goal. What can you realistically achieve? Start by eating one extra fruit and vegetable.

·        Relevant: How important is this goal to you? The more invested you are, the more likely you are to follow through with the actions necessary to achieve the goal. Be honest with yourself and follow what interests you.

·        Time-bound: How often do you plan to eat extra servings of fruits and vegetables? Think about what is realistic. Perhaps five days a week (let’s skip the weekend for now) is doable.  Rather than thinking about your goal in terms of days, what about considering the meals themselves? Eat an extra fruit and vegetable every Monday – Friday for lunch. Choose whatever works for you.

We have now successfully re-framed a good, yet vague New Year’s resolution as a SMART goal. Instead of “being healthier,” we will actually start on the road to “being healthier” by eating one additional fruit and vegetable for lunch on weekdays. 

Now we know exactly what to do, how often, and can easily measure our success.  These measurable goals also allow us to better hold ourselves accountable.

Once you have accomplished your goal set of eating extra fruits and vegetables, choose a new goal to begin in addition to your first goal you just reached.  Maybe you want to increase the first goal into two extra fruit & veggies per day or extend the one extra piece from 5 days per week to 7 days per week.  Or perhaps you would like to drink fewer sugar-sweetened beverages, exercise regularly, meal prep, or want to get more sleep. Whatever you decide to pursue, make it a SMART goal. Once you have achieved that goal, add another, and so on.  Before you know it, all those small goals you have accomplished will yield BIG results.  And more importantly, turn into lifestyle behaviors that you can realistically maintain for your long term health and wellness.

Here’s to a great 2020 and happy goal-setting!