Do you miss spinning to fun, upbeat music with your AHC friends? It’s an amazing experience. We will be back! In the meantime here are some things to consider:
WEEKLY CYCLE CHALLENGES:
Email Heather at firstname.lastname@example.org to get my weekly interval challenges. See how many intervals you can complete each week. You can win prizes. If you want to stay young and fit, these intervals are for you. You will feel great each week after you finish. Exciting research has shown that high-intensity intervals and/or threshold endurance can possibly reverse the aging process. You can walk, run, or use any cardio machine with the workouts, including the spin bikes in the fitness center at the Club.
UPCOMING LIVE VIRTUAL CLASSES:
I am in the process of converting my home office into my private workout room and spin studio for hosting live ZOOM classes for Club members. It should be fun and give us a chance to stay accountable to our fitness routines and stay in touch with friends. I hope to be ready soon so that we can cycle to holiday-themed playlists. If you don’t have a bike at home, you can use any kind of cardio with the workouts. There are also 2 spin bikes in the fitness center at the Club. Stay tuned for more detail. I am very excited.
If you want to get more out of your cardio, have a goal for each workout. For instance, you can count your intervals as we do in the weekly cycle challenges. You can also have a competition with yourself. In other words, try to beat your personal record with one metric on each workout by doing more calories, more steps, more watts than you did on your previous workout. If you do this you won’t be bored, and you will improve. Make it fun!
If you have any questions, feel free to contact me at email@example.com.
Happy holidays to all!
Recently I taught an Iyengar yoga class and it turned into a workshop. One of the biggest misconceptions of Iyengar yoga is that it is too prescriptive and teachers are unyielding in the repetition of standing poses and our teaching sequences. There is some truth to this statement, but with a few caveats, as many who attend my classes can attest. It may vary depending upon class size, level of yoga experience and /or familiarity with the Iyengar method.
I teach to all ages, levels of experience and every body, regardless of restriction or limitation. Our sequences prepare the mind and body for the needed strength and flexibility to add variations to the 200 plus asanas (poses) in our practice. Yoga among other things, is an invitation to explore and discover where you are and how you are in your practice.
In the Iyengar tradition there is heavy emphasis on observing every action and making needed adjustments or corrections to ensure we cause no harm (ahimsa) to self or others which is one of the most important sutras as a teacher.
My classes have students who range in age from their 20s to their 70s. In in class, we explored halasana (plow pose) and salamba sarvangasana (shoulder stand) with the use of props to ensure proper alignment and support for these weight bearing poses.
Three AHC students-Kalina, Qi and Shirley, with varying levels of experience and ages hit the mat with the curiosity and enthusiasm that makes teaching a true joy. Our class quickly morphed into a workshop for the inquisitive.
I’ve taught at the club for five years and I remain as dedicated and excited to teach yoga every day I’m on the mat….what a JOY, what an HONOR!
Denise Rowe is the best yoga teacher I have ever had. Her knowledge and explanations of the anatomy behind simple yoga poses is amazing. The most important thing she taught me is the awareness of my own body – what I need to feel while doing a particular position. I found this very helpful because I can self-correct while doing yoga on my own. This way I can be sure that I am doing the poses correctly in order to get the benefit of yoga and not get an injury.
She is such a generous person giving her extra time and knowledge and even her own equipment to get the best practice possible. Denise is able to adjust her program depending on the level of the class participants and offers a lot of props and modifications of the poses so everybody can participate and not feel left out.
We are gearing up to phase in additional In-Person indoor classes. Beginning Tuesday, October 13th we will add two additional class formats to our In-Person indoor class schedule:
Tuesday 6:00pm—Body Pump with Allison
Thursday 6:00pm—Vinyasa Yoga with Katie
Saturday 10:00am—Vinyasa Yoga with Katie
We will continue to offer our Virtual Class offerings with the exception of the Tuesday and Thursday Body Pump classes. We ask that you carefully read the information below regarding class partctpation and registration:
For Class Participation:
All participants must register for each class. (See instructions below)
All participants must wear a mask before, during and after the class.
Participants are encouraged to bring the following: a mat, yoga props, towel and water. We are NOT offering these items.
Our vending machines and reception desk will have water for purchase. We also have a few Yoga equipment bundles remaining for purchase.
How To Register:
In order for you to be able to reserve your workout, you must have access to our Member Self Service/Empower M.E. If you do not please contact please contact Tina, Lori or Mindy at firstname.lastname@example.org, lcarter@aspenhillclub, or email@example.com for assistance. If you do have access, please follow the steps below.
Log Into Empower M.E. (EME)/Member Self Service (MSS). a. https://www.ourclublogin.com/Account/Loginb. You can also access the Member Account Login page from the AHC app or website. You will have to login with your username and password.
Once you are on the home page, select the navigation menu (Three dashed lines surrounded by a blue circle to the left of your screen under the Club’s logo). The menu will pop up, select the down arrow of “My Activities”, then select “Class Schedule”.
Click on the “Select Category” drop down menu on the right side of the page and select “Group Exercise”.
Next, select the calendar icon and search for the day or week you are attempting to choose. Once your date is chosen, available class options will display.
Click on the arrow on the right side of the class you are interested in; once you have expanded the class you will be able to read the long description. Please note that one class is indoor and one is outdoor which is only listed in the description.
Select the “Sign Up” button and follow the prompts; once you have completed your enrollment and payment you will see a “thank you for your order screen” and you will receive an email confirmation.
We will continue to offer our virtual class offerings during this time. We thank you for your continued support of our Club and our programming. We look forward to seeing you virtually and in person.
Can you believe it’s been five months since our last in-person cycle class? Are you getting 3-5 or more cardio workouts each week? Are your cardio workouts challenging you? The benefits of consistent weekly aerobic and anaerobic workouts for body and mind are enormous. Exciting relatively-new research shows that high-intensity interval training even has the potential to reverse the aging process. Active members have access to two carefully designed cycle workouts each week: a HIGH INTENSITY INTERVAL (HIIT) CHALLENGE and a THRESHOLD LEVEL ENDURANCE WORKOUT. To receive these workouts, contact Heather at firstname.lastname@example.org.
HIGH INTENSITY INTERVAL (HIIT) CHALLENGE
This workout will burn lots calories and give that endorphin-high good feeling. Each week the interval is a different length. Resistance is lighter, and cadence (RPM) is higher. There’s an incentive to win prizes every week, depending on how many intervals you can complete.
THRESHOLD LEVEL ENDURANCE WORKOUT
This workout will challenge you to hold a consistent pace for 60-90 minutes. You will be guided through each step of the workout through the amazing INTELLIGENT CYCLING software so that you know the resistance intensity and cadence. The workout synchronizes to a fun Spotify playlist with great music. Note that you always have the option to use the Spotify playlist without the APP controls if you prefer doing your own thing.
If you were a part of our WINTER CYCLE training, you know that we were working on endurance with longer and harder workouts. Endurance training can increase energy, boost confidence, give a sense of well-being, and build mental toughness/resilience. It can also be meditative and a way for to clear our minds and rejuvenate. It’s just the thing to help us through this pandemic! Don’t have a bike at home? You can easily adapt these workouts to use on any cardio machine at home or in the fitness center.It will not be a workout. It will be a fun way for me to present a short tutorial and answer questions about the Intelligent App. Most importantly, it will be a chance for us to visit. It will be great to see you. You are welcome even if you’re not interested in using the APP for workouts.
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.
1 Fitness Band (optional)
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