2009 SUMMER UPDATE...

AB:solution Pilates and Fitness Training…
Summer Update

Well, hard to believe it is August already!! The last day of scheduled summer classes is August 13th. The Fall fitness schedule is in production right at the moment, so I thought I would send you a “sneak peek” as to what is coming up in September…

MONDAY/WEDNESDAYS
9:30 – 10:30
September 14 – October 14 - C.S.A. $108

5:30 – 6:30
September 14 – October 14 - FUSION $90

6:45 – 7:45
September 14 – October 14 - Outdoor boot camp $108

TUESDAY/THURSDAYS
9:30 – 10:30
September 15 – October 15 - Mat $100

5:15 – 6:15 PM
September 15 – October 15 - Cardio Core $120

6:45 – 7:45 Tues evening & Saturday mornings from 8 – 9 am
September 1 – October 4 – Factor 9

X-Country Training Clinic $69

This training will lead up to the Campbell Mountain Race on Sunday October 4th!!
Lace up those trail runners, and get yourself out for this fabulous training opportunity!! What a perfect way to run with a group on the variety of beautiful trails in and around Summerland. You will get awesome training tips and advice as well as the opportunity to meet and train with other local runners.

All the forms are available at Summerland Physiotherapy, please be sure to register now to ensure your spot in this exciting adventure!! (pls register no later than August 29th)

**You should be able to run 4 km and be injury free.**


C.S.A. – Cardio/Strength/Alignment – a solid cardio and ab session followed by deep, athletic and relaxing stretches as we finish off with some guided imagery.

Fusion – This class is a unique blend of Pilates and Yoga with a focus on loosening up the hips and low back.

I will forward the schedule as soon as I get it!! If you have any questions, please let me know.

I am looking for your TESTIMONIALS to update a few marketing items with. If you have anything you would like to share about what you have experienced in my classes, or the changes you have made, or anything else, please e-mail me!!

Please visit www.triathlonfever.com to find out more about Scott McMillan and Factor 9 Triathlon Training. I look forward to teaming up with his crew to offer outstanding training programs here in Summerland.


Another exciting tidbit – I am working on arranging a couple of beginner Snow Shoeing excursions!! Wow! Stay tuned for more info…


If anyone is interested in a DIVA (belly dancing) class, please let me know, and I will try to schedule one in.

I look forward to seeing you all in the FALL again. Classes will resume the week of September 15th, get the kids settled back into the routine, and get exercising!!

Don’t fall off the wagon while we are on break. Keep up the momentum!! Keep moving, keep exercising. Keep up the good work. I am available for small group training over the rest of the summer, if anyone is interested, give me a shout!!


Enjoy the rest of your summer,

Lisa






**Just a reminder – in order to reserve your spot in a class, you will need to be fully registered, payment received, the week prior to class starting. **
**The schedule is subject to change.**
**Classes are non-refundable, non-transferable, non-extendable. Please be sure you can commit to the whole session.**
**Minimum numbers required to run a class.**
**GST is included in the price.**

EXCITING NEWS!!!

AB:solution Pilates and Fitness Training and Summerland Physiotherapy have teamed up with Factor 9 Triathlon Coaching and Tri-Power Triathlon Coaching!! What an awesome team of knowledgeable health and fitness coaches.

Lisa Hallquist - Core Training, Pilates, Personalized Fitness Programs lhallquist@yahoo.com

Scott McMillan - Triathlon Coach http://triathlonfever.com

Melissa Berrisford - Triathlon Coach bmelissa@telus.net

Wendy Otto - Physiotherapist www.summerlandphysio.com

Look for some exciting upcoming programs to be offered right here in Summerland!!

Post Workout Exercise Evaluation Form...

POST BOOT CAMP WORKOUT EVALUATION… DATE____________________

Did you have GOALS set out for this week? YES- what were they, NO - why not?
________________________________________________________________________
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Are you happy with your performance tonight? ________________________________________________________________________

If NO – what could you do better next time? ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

What was your Rating of Perceived Exertion tonight?
________________________________________________________________________

Did you push yourself harder tonight? Increase reps/wts/walk & jog from a walk, etc. If NO – why? ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

If you did not make it to class tonight, WHY? And what will you do to make up for the missed workout?
________________________________________________________________________________________________________________________________________________________________________________________________________________________

Did you drink enough water today? Did you eat enough? Did you sleep good last night?
________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Do you have your other workouts planned for this week? What are your plans?
________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

What did you enjoy most about tonight’s workout, and why did you enjoy it?
________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

What did you enjoy the least about tonight’s workout, and why did you not enjoy it?
________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Was there anything I could have done to make my workout more enjoyable?
________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Summer News…

I hope you are all having a fabulous summer so far, the weather is just beautiful. Just a few updates for you before the July sessions begin.

***Just a reminder – there are NO classes July 13th – 17th,
I am teaching at the Centre-Ice Girls Hockey School***

Unfortunately, there will be no Monday or Wednesday morning classes until the Fall. BUT here is what IS happening…

Looking to get your
workout over early?

How about the 7:30- 8:30 am Outdoor Boot Camp classes on Tuesdays and Thursday mornings? Enjoy the fresh air in the great Okanagan outdoors as you work your way through various exercises, drills, and stretches. This class allows you to work at your own pace, but be prepared to push yourself to your own limits!! Bring some hand weights (5-10 lbs), towel, water and a resistance band to your workouts.

Perhaps that is too early,
HOW ABOUT 9 – 10 AM?

Indoor Cardio Core is back, Tuesdays and Thursday mornings
9 – 10 am. Bring some clean indoor shoes, dress comfy, lots of water and get ready to work hard and have fun!!

Evening classes…

There are now 2 evening ...FUSION… classes on Mondays and Wednesdays
5:30 – 6:30pm, and 6:45 – 7:45 pm, starting July 6th.

Tuesday and Thursday Evenings:
5:30 – 6:30 Indoor Cardio Core…see above
7 – 8 pm Outdoor Boot Camp… see above

If you have any questions or concerns, please be sure to contact me at lhallquist@yahoo.com or 250-494-1828.

All classes wind up the week of August 13th.

Something exciting for
the end of summer…

Training for a Trail Run…
…With coaches Melissa Berrisford & Scott McMillan of Factor 9 Triathlon Coaching!!
You will be training for the 6.5 km Campbell Mountain Trail Run on October 4th.
Stay tuned for more info!!


I would love to hear your feedback regarding current programs, or programs that you would like to see offered in the Fall/Winter sessions, which I am starting to plan already!!

Suggestions so far have been:

TRX suspension classes
Ball classes
CORE-Chi
Latin/Salsa dance
DIVA- bellydancing
Learn to run
Beginner Triathlon
Indoor Cycling (Cycle-Fit)


So let me know what you think.

I look forward to seeing you soon. Enjoy the summer!!

Lisa
250-494-1828

SUMMER FITNESS UPDATE….

Well, the school year has almost come to a close. I hope it has been a great year

thus far for you and your families.
Here is an update on the upcoming SUMMER FITNESS SCHEDULE.


7:30 – 8:30 am Outdoor Bootcamp $180
Tuesdays and Thursdays July 7th – August 13th

Meet inside the Studio, and then we take it outside for an invigorating morning wake up workout. It is suggested that you have your own weights for your workout, as well as a theraband. It is essential to have a towel or mat as well as lots of water!! Each workout is different, some days we get more cardio, some days more resistance training, including body weight exercises, and partner exercises. Come join us outside for a fun and effective workout. What a great way to start the day.

9:00 – 10:00 am Indoor Bootcamp $180
Tuesdays and Thursdays July 7th – August 13th

Not quite ready for the outdoor workout yet? That’s ok, the indoor workout is effective, challenging, and just as much fun!! All equipment is provided. Just make sure you have a towel, some water, and some clean indoor shoes. Each day you will find yourself in a new workout, no two are the same!! New equipment this year – the exciting TRX suspension training system, Kettlebells, weighted backpacks. As always, we focus on the core!!

10:15 – 11:15 am CORE-Chi $86.40
Mondays and Wednesdays July 6th – August 12th

This class focuses on the CORE with other elements added in, Yoga, Tai Chi, Balance and Coordination, Pilates, Strength and Conditioning. It is a gentle program with no stress on the joints. As with all my programs, you are able to work at your own pace. This is a great exercise program for someone recovering from an injury post-rehab, or recovering from an illness, if you are just beginning to exercise, Multiple Sclerosis, Fibromyalgia – all can benefit. It is a refreshing change of pace.


5:30 – 6:30 pm FUSION $90
Mondays and Wednesdays July 6 – August 12th

This class is a unique blend of Pilates and Fitness Yoga, designed to increase your core strength, flexibility, while decreasing stress and fatigue. The focus is on stretching out the low back and hips, but we travel to other areas of the body. There is no meditation involved, but we use some relaxation techniques throughout the session.

5:30 – 6:30 pm CARDIO CORE $120
Tuesdays and Thursdays July 7 – August 12th

This is a cardio and strength combo class that incorporates all the equipment. Again, there are no two workouts the same. This class does require that you have some experience with resistance training, and core exercises.


7:00 – 8:00 pm OUTDOOR BOOTCAMP $180
Tuesdays and Thursdays July 6th – August 13th

Finish off your day with a kick butt workout in the great outdoors. Find it hard to exercise on your own? Classes are great for giving you a push off the couch, or helping you get motivated, and get moving. Partner exercises, ab work, squats, lunges, you name it – we do it!! You will need a good pair of running shoes, towel, water, weights, and a resistance band.


What are you waiting for??

Please be sure to register early, as they tend to fill up quickly. These classes run throughout the whole summer. (exception- no classes July 13 – 17th) I look forward to seeing you soon. If you have any questions or concerns, please e-mail me at lhallquist@yahoo.com

There will be no classes July 13th - 17th.

Fall Schedule will be out at the beginning of August. If you have any class ideas,

please let me know!!



Hope you have a safe and happy Summer!!
From

AB:Solution Pilates and Fitness Training
Lisa Hallquist



May offer:

9 – 10 am Monday/Wednesday Fusion (Yoga/Pilates class)

6:45 – 7:45 pm Monday/Wednesday Core-Chi Class



***Schedule is subject to change***

CORE-Chi

I have added another session of classes starting Monday May 25th at 10:45 - 11:45, until June 25th. It is a therapeutic CORE-Chi class, and is a fabulous class for those with almost any type of illness or injury. It is a quiet, and relaxing class meant to re-energize and reconnect the flow of Chi (energy) in the body. The cost of this session is $96.

Benefits include:

• Your mind becomes more alert
  
• Your spine is upright
  
• Increased energy
  
• Internal relaxation, inner calm and peace
  
• Stress Management
  
• Improved breathing

CHI - is something that you cannot see, touch or hear. It has a variety of meanings, from aura to energy, from breath to sensation. Stress can block energy in the body, and CORE-Chi will help to unblock it and readjust it's flow in the body. Many people suffer from Chi blockages in the upper body resulting in headaches, stiff upper back, chest and shoulders. Since there is insufficient Chi in the lower body, they may have digestive disorders, weak circulation in the legs and poor balance. When you practice CORE-Chi , your head becomes clearer, and your upper body relaxed. The Chi reservoir in your energy center (core) is full, and you are stable on your feet.


Please pass this info on to anyone you think may be interested, they can register at the Physiotherapy Clinic, or contact me with any questions or concerns.

BOOT CAMP #7...

Hey, Hey, Hey - what a great CIRCUIT workout today!!

How was that tonight for you? Did you challenge yourself? Did you push when you thought you could push no more? The double "bummus crampus" - what a feeling, like no other!!

Did you sit down with yourself, (or stand, whichever works best for you), and set some goals? If you would like to share them with me, that would be great, and I will do my best to help keep you on track. Or pick a close friend, or significant other to help keep you going. Whatever you need to do - do it!! Get it done!!

How about the water consumption? Are you drinking more? Should you be drinking more? How about food consumption? Do you have breakfast, lunch and dinner? What about a nutritious snack in between? Don't get caught without eating in between, then what happens is you overeat at meal time, because you are so starving. If you are looking for different meal ideas, or snack ideas, let me know and I will copy some for you. Sometimes we get stuck in a rut of eating the same things over and over. Not paying attention to Portion Sizes!! Not paying attention to balancing out our meals!! Just simply not paying attention. Do you sit down to eat? Do watch tv when you eat? Focus on the eating, and enjoy your meal. Don't hurry, take your time, and taste each mouthful.

The other trap we fall into, as Mothers, is finishing our kid's meals - resist the urge, let it go to waste. I know we do not like to waste things, well this is one occasion when it is ok. Or wrap it up and save it for them to eat later. If you do not have small children at home, make just enough for dinner. Or if you do have leftovers, wrap them up right away, and put them away. Don't keep going back for more!! STOP! Digest! Drink some water! Start the dishes! If you are still hungry have a piece of fruit, brush your teeth, and be done for the night.

Make a conscious effort to include the whole family in your healthy lifestyle. Biking, hiking, swimming, walking, soccer, tennis, baseball, basketball, etc. Make a family day out of it, and spend the quality time today, teaching your kids how important it is to be active, teach them about healthy eating. Good foods first, water, cut back on juice (sweetened), increase fruits and veggies. Decrease all the extras - do not send junk in their lunches. Be their positive role model.

How are other aspects of your life going? Are you feeling like you have increased energy? Perhaps sleeping better. Making conscious, better & healthier choices? Decreased pain and stress? Increased mobility and flexibility? All these count as huge steps.

I look forward to seeing you Thursday, have a great day. Dress warm? Not sure what the weather is supposed to do Thursday.