”as for you be strong and do not give up for your work will be rewarded“ - 2 Chronicles 15:7

News

All things fitness, health, and inspiration


Fun Boxing Workout

Fun Boxing Workout

Are you looking to add more cardio into your routine? Do you want a stronger core? Have you ever tried boxing?

Join Trainer Sarah Lewis for a beginner-friendly, intense, and fun boxing workout!!!! Boxing is an amazing way to improve your cardio and endurance. It strengthens muscles, promotes healthy bone density, and keeps your core strong!

The boxing workouts will include instruction on proper form, working with the heavy bags, working the mitts, speed bag training, TRX Suspension training, and core exercises!

There is only one spot left for this private personal training group!!

To sign up or find out more information call/text Sarah at 317-246-8407.

Attention Youth Athletes

Attention Youth Athletes

Have an athlete that needs to build strength, increase endurance, and improve agility? Sarah is here to help.

Sarah Johnson played Division II volleyball at Saint Joseph’s College and earned a spot on the Indiana All-State team while at Warren Central High School. As a former athlete, she learned the importance of proper movement patterns as well as the need to train for functionality when knee, hip, and ankle injuries plagued her through high school. She wants all young athletes to understand the importance of proper warm up, form during strength training, training in all planes of motion, and also how to fuel their bodies for performance. Sarah is currently studying for her Performance Enhancement Specialist Certification through NASM to increase her knowledge on how to increase athlete's endurance, power, and strength while also preventing injuries preparing them to perform on the field.

Sarah is bringing her past experience as an athlete as well as current knowledge as a trainer to your middle and high school athletes. With this program she has a goal to not only increase your athlete's performance level but also their knowledge on how to fuel their bodies and move them to be better and stronger.

What is included in this program?

  • Educational packet regarding how to fuel body for practice and games as well as nutrition guide
  • Educational packet regarding proper warm-up, cool down, and stretches
  • 1-hour sessions once a week (Tuesdays from 10:30 to 11:30am)
  • Sessions will be broken up into two main segments focusing on strength and power for the first half (after warm-up) and agility and conditioning/speed work for the second half (with a cool down at the end)

What is the cost?

Each session will be $20 a session for a total cost of $160.

Who should do this program?

Any athlete between 7th and 9th grade. These are the years where it is VITAL to learn the importance of hard work, how to properly fuel your body, and master movement patterns. This is 20% educational and 80% hard work to improve on all facets of strength, power, endurance, and agility.

Hip Flexor Tightness

Hip Flexor Tightness

First off, what is the hip flexor? The hip flexor is a group of muscles that allows you to pull your knee in towards your body and bend at the waist. The hip flexors include the Psoas Major and Iliacus. The Rectus Femoris does play a part in hip flexion, but is the weakest of the three and doesn’t give much assistance to the two big guys. 

Your hips may feel very tight especially in the front of your body running down your quad. Due to America becoming so advanced over the years, we now spend most of our day sitting at work and school. Now why exactly does sitting for extended periods of time tighten up your hips and hip flexor? Remember, a body in motion will stay in motion, but a body at rest won’t be able to move very easily once it tries to get back up. Ever heard of frozen shoulder? Sometimes after injury a shoulder might be tender and stiff, causing one to baby that arm and stop using it for most tasks, but this is turn can lead to that shoulder completely freezing up with no range of motion. Not moving is the last thing we want to do. Same goes for your hips, even just sitting down for a few hours during the day can change the structure of your body. Think about the position your body is in while you are seated. Your knees are drawn up and there is a crease near your hips. That crease is where your hip flexors are drawn closer together. Stand up and your hip flexors are stretched out.

Now think about being in that position day after day after day. Us hard-working Americans spend about a third of our day sitting. The question is, what will happen to our bodies after doing this long term? The answer is our anterior chain (all the muscles running up and down the front of our bodies) will become shortened, causing our bodies to almost “crunch” forward. You know that adorable elderly man you see at the store that is hunched forward? His body didn’t get that way just because he reached his 80s. His body is shaped that way due to repetitive movements which can include being seated.

Now that we know the problem, let’s talk about a solution. You even hear your personal trainer or coach tell you to get up throughout the day and just move? That’s not just to get in your extra steps throughout the day. It’s also to keep your body stretched out, keep your blood flowing, and keep you from getting those aches and pains in your hips and shoulders that can come from being seated for so long. After all, coming in for a workout or session after sitting all day doesn’t feel good and it takes the body longer to warm up. So recap, number one solution is to stand up and move during the day!

Number two, exercise. No surprise, but getting your body moving through all ranges of motion (think side to side, forward and backward, and rotational) will help stretch your body out and just make you feel better in general. Ever notice how most people who workout consistently have better poster? That’s no accident. Number three, is to stretch! Adding in hip-opening stretches throughout the day and after your workout can help relieve that tight hip-flexor pain you might be getting. Here are a few example stretches to try:

#1: Kneeling Hip Flexor Stretch

For this stretch, you may need a soft pad under your knee. Get in a split stance making sure your forward knee is starting at a 90* angle. From this position, squeeze your glutes and tuck your pelvis under. Then, start to lean forward. Hold this for about 15 seconds, then reach your arm (whichever one is on the same side as your support leg on the floor) up overhead and lean over to the opposite side. Hold here for about 15 seconds and then repeat with the other leg.

              

#2: Pigeon Stretch

The pigeon stretch may not be suitable for everyone. If you have knees issues, the reclined pigeon pose (shown in third photo) is better on your knees and will still open up your hips.

For the pigeon stretch, cross one leg up and place your foot where your front pants pocket would be on the opposite leg. Keep your back leg stretched out straight and drive your hips into the floor. If you are able to, straighten your arms in front of you, keep your neck outstretched and chest up. Hold each position for about 15 seconds (or 30 seconds if you are keeping your arms bent on the ground) then switch legs.

      

#3: World’s Greatest Stretch

The World’s Greatest Stretch can be used in your warm up as well because it is a dynamic (moving) stretch and you only hold each position for a couple of seconds. To start, lunge one leg forward, plant your front foot and bring both hands to the inside of that planted foot. Keep your back leg as straight as you can while bringing your chest up and hips down. Keep the hand that is closest to your planted foot on the ground while rotating the other hand towards the ceiling and opening up your chest, all the while keeping that back leg straight and hips down.

   

 

YOGA with Kelly is HERE!

YOGA with Kelly is HERE!

Yoga with Kelly is a faith-based Christian approach to the practice of Yoga that integrates the physical aspects of yoga poses and breathing exercises to develop strength and flexibility, to relax and release physical tension, and to cultivate mind-body-soul awareness.  Scripture and the spiritual disciplines of prayer, self-inquiry, observation, and reflection will be included throughout each class.  

The class is available on Monday mornings at 10:00 am. CLICK HERE to schedule

May 2016 Newsletter

May 2016 Newsletter

The May 2016 newsletter is out! The newsletter includes information on CYB Childcare during select classes, Jacquie's upcoming Accountability Group, and a new Hoola Hoop class coming in June. 

Check out the full newsletter HERE.

Jacquie's Accountability Group

Jacquie's Accountability Group

JOIN MY ACCOUNTABILITY GROUP

Do you need to lose 5lbs more? 

Maybe you don't need to lose weight at all. Maybe you've LOST the weight already but you struggle with keeping it off!

Do you NEED accountability to keep you on the right track?

I am putting together a group of ladies who will encourage each other and challenge each other and most of all support and help each other to stay focused on their goals. These ladies will workout with ME once a week in a small group . In this group I will have contests and challenges and fun ways to spark excitement into the workouts.

If YOU would like to be part of this, I will pair you up with a team and we will dive right in starting in May. If you are interested in finding out more please post times of day that would be good to workout and send me you contact info and we will be on our way.

As far as COST ....don't worry, I will make sure it is affordable and worth it!

CYB Now Offers CHILDCARE!

CYB Now Offers CHILDCARE!

Childcare is now available at CYB during the following days and times:

Monday     6:00 - 7:00 pm
Tuesday    6:00 - 7:00 pm
Thursday   7:00 - 8:00 pm
Saturday   9:00 - 10:00 am

Three Pricing Options:

1 Pass                      $3.00 

10 Passes                 $25.00

20 Passes                 $40.00

Purchase your childcare package here.

*Up to 2 children (same family only) per pass per visit. That's double the value! (Example: If you have 1 or 2 children, you will only redeem one pass. If you have 3 or 4 children, you will redeem 2 passes, etc.

(We are currently looking for another childcare leader who can fill more time spots!)

2015 Fall Newsletter

2015 Fall Newsletter

The March 2016 class schedule is out! Please take some time to look it over since some of the classes and/or times may have changed. Book early in order to guarantee space! Click on the link below to open and save the class schedule.

Read Full Newsletter

Start Running at Any Age

Start Running at Any Age

Jeff Galloway provides training tips in a special training series for runDisney. In this edition, Jeff discusses the run-walk-run method. The Jeff Galloway Run – Walk – Run method has helped thousands of runners get started. By alternating running with walking you conserve energy, reduce fatigue, reduce injuries and run farther. How fast do you need to run and walk? Once you decide your minute per mile goal, you adjust your run – walk pace accordingly.

See YouTube Video

Exercise Tips

Exercise Tips

Experts and successful exercisers reveal the top tips and tricks they use to get the most from their fitness routines.

Getting and staying fit can be a challenge. For many of us, it's hard just to get up off the couch. So what’s the secret of people who have managed to make exercise a way of life?

Find the answers here.

Better Workouts

Better Workouts

Don't know what to eat before and after a workout? Here, the best foods to eat before and after a workout, so you can fuel up the right way. Munch on these for your best sweat session yet.

Before: Whole Wheat Toast with Sliced Banana and Cinnamon
When it comes to gearing up for workout, carbs are your gym BFF. The key is to have a mixed bag of complex and simple ones so that the release of energy during your workout is slow and steady throughout your routine. Whole-wheat toast with fruit gives you both types of carbs with the bonus of being super easy to digest. Complex carbs will keep your motor humming, while the fruit adds an extra kick of energy.

Read Full Article

Afternoon Energy Slump?

Afternoon Energy Slump?

It’s perfectly natural to have an afternoon energy lull. So what should you do? A walk or deep breathing helps, but if it’s been a few hours since lunch, you might want a little refueling. What kind of snack gives a nutritional boost and good taste?

The ideal afternoon boost is a combination of protein, fat and smart carbohydrates within the 100-200 calorie range. Pair it with a tall glass of water for additional hydration to keep you energized and satisfied until dinner.

Read More

Not Losing Weight with Workout?

Not Losing Weight with Workout?

Feel like you’ve been exercising for eternity but still can’t lose weight? You’re doing it wrong. Personal trainer Nardia Norman, author of “Fat Attack: The Secrets Behind The World’s Biggest Loser,” has seen the inside of many gyms during her career. Here are her hard truths when it comes to getting results.

Read more