Fitness

Zoom Tips

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By: Heather Williams, Group Exercise Director

 

Here are a few helpful reminders when attending Zoom sessions:

 

  • Remember to Mute yourself when entering the session.
  • For Safety measures: If you must leave the session to attend to a personal matter, it is advised you do not resume the exercise session.
  • Please remember when you Zoom, you will be seen, as well as the others in your home and personal space. We encourage proper attire when participating in the Zoom sessions. We also encourage you to remind your family that the camera is “on”.
  • Speaking of being seen, while we know many prefer NOT to be seen, it is helpful for the instructors to see you. The instructors are unable correct your form in the Body Pump, Senior Strength or Yoga sessions if they can’t see you.

 

We thank you for participating in our Zoom Live Streams and look forward to continuing them.

Fitness

Fit ‘N 5 Exercises: Lower Body Workout

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By: Heather Williams, Group Exercise Director

 

Program
5 Exercises
10 Reps Each
5 Circuits

Equipment
Weighted Barbell
1 Dumbbell
1 Fitness Band (optional)

Exercises
1. Barbell Romanian Deadlift
2. Band Goblet Squat (Widen Stance if band is not available. Drive through heels, keep hips contracted throughout the move)
3. Single Leg Deadlift
4. Box High Step Up (Needs to be a good height to activate glut)
5. Shoulder Elevated Single Leg Hip Thrust

Club News & Events

Weekly AHC Virtual Zoom Classes

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Monday

12:00 – 12:30pm – Silver Senior Fitness with John K.

12:00 – 12:45pm – Body Pump with Heather

6:30 – 7:25pm – Zumba with Kiki

Tuesday

5:30 – 6:05pm – Zumba with Jonelle

6:00 – 7:00pm – Body Pump with Allison

Wednesday

12:00 – 12:30pm – Silver Senior Fitness with John K.

12:00 – 12:45pm – Body Pump with Heather

5:30 – 6:00pm – Int/Adv Yoga with Denise

Thursday

6:00 – 7:00pm – Body Pump with Allison

Friday

12:00 – 12:30pm – Silver Senior Fitness with John K.

12:00 – 12:45pm – Body Pump with Heather

1:00 – 1:45pm – Power Stretch with Heather

Sunday

9:30 – 10:00am – Zumba with Debbie

Club News & Events

How To Keep Sane While Staying At Home

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By: Heather Williams, Group Exercise Director

 

Here are a few tips to help you get through this time:

 

  1. Keep a routine! Whether your daily routine was going to the office or heading to the gym, maintaining some semblance of your day to day will be critical. If you are working at home (it cannot be said enough) start your day with your regular routine. While a suit and tie may not be required, I would encourage something other than PJs. While your favorite group exercise may not happen during your regular time, scheduling a time to workout each day will help you stay close to your regular schedule. Watch for our postings and emails of classes you can take using ZOOM and visit our Aspen Hill Club YouTube Channel (YouTube.com/AspenHillClub) for workouts.

  

  1. Get outdoors! Our “stay order” lists biking, hiking and running as essential activities. These activities do not require you to leave your neighborhood or forgo our “social distancing” guidelines. The sunshine, cool spring breeze and sounds of birds will help ease your mind, and help you maintain peace within your four walls (LOL).

 

  1. Acknowledge your neighbors and strangers, whether you are out walking your neighborhood or getting groceries. We are all in this together and must remain some sense of connection even as we are physically distancing. Don’t forget to thank the employees and staff who are making sure the stores are open, restaurants have curb side service, and that gas can be pumped etc. Remember they have families and loved ones and are making critical decisions when they decide to fulfill their shifts. While they may not be our first responders, they are necessary to our day to day.

 

  1. Catch Up! This is a great time to catch up with family and friends. Finish a book, binge a series, clean the garage, basement or attic. Keeping busy will help you pass time during the day.

 

  1. Stop! It’s the old adage when you tell you doctor it “hurts when I do this.” She/he responds, “well stop doing it”. So, if it is painful to watch the news, watch the market report or count the days. STOP!!! Take a few breaths and go back to numbers 1-4. That’s plenty to keep you busy and sane.

 

Thank you for your patience, and support as we all juggle this new, (not so) normal. Looking forward to the day we can close our physical and social distance.

 

Group Exercise

Why We Yoga

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We all know or have heard of the many benefits of yoga. This 5,000(+) year old practice has been credited with improving diabetes, high blood pressure heart disease and increasing one’s flexibility, strength and mind-body connection. In addition Yoga has many personal and social benefits with an added focus on concentration and the ability to quiet ones mind.

 

Our Tuesday 10:00—11:30am Yoga class will have a new focus this year. While the class will remain a gentle class the structure of the class will be different. The class will combine Yogic philosophy with the physical practice.

 

Audrey will begin each class with a brief discussion of the 8 limb path and then apply the philosophy through the physical practice.  Participants will have blocks, chairs and straps to amplify, assist and /or modify each asana (pose). Class will remain 90-minutes in duration and will end in Sivasana.

Group Exercise

Sunrise Yoga Flow with Audrey

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Join Audrey Wednesday at 6:00am for an hour long Vinyasa Flow. This will be a multi-level class but, some Yoga experience is ideal.

 

Testimonial – By: Jane Beston

Jane BestonI’ve been a member of Aspen Hill club for a little over four years. When I first joined I was doing an early morning class two days a week that I loved until it was discontinued two year’s ago. Since that time I have been requesting the return of early morning classes, specifically yoga. I was pleased to see sunrise yoga on the schedule earlier this month. We’ve now had two classes on Wednesday at 6:00am and attendance has been quite healthy…apparently there are others like myself that enjoy early morning exercise. Our instructor, Audrey, is excellent. She is quite thoughtful in her practice and her instructions are spot on. Audrey will provide as much or little guidance as you need. This class,  although they encourage experience, I think if you have an interest in yoga, you will enjoy. Bottom line…It’s a great way to begin your Wednesday! Hope to see you there!

 

Fitness

Welcome Back Kiki!

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We are happy to welcome back Kiki Tyler! Many of you may remember Kiki as one of our first Zumba instructors. Kiki has been away for some time and has returned ready to dance and pump with us.

Kiki and Jonelle will rotate the Monday evening 6:00pm Zumba class during the month of August. Kiki will take over the Monday evening class in September, after Labor Day. The Monday format beginning September 9th will be a combination Zumba and WERQ fitness.

WERQ is the wildly addictive cardio dance class based on the hottest pop and hip hop music. The workout is nonstop with repetitive athletic moves and fresh dance steps, so you get the best sweat.

We hope to have Kiki subbing some of the evening Body Pump classes in the fall in addition to all the dancing she will bring to the basketball court.