Dear Friends,
The steamy dog days of summer are here! When it gets too warm to
be outside, Capital Fitness is here so you can bring your workout
inside. If you like the challenge that an outside workout offers
during the muggy and humid days, remember to stay hydrated. Here
are some helpful tips:
• Limit exercise or strenuous physical
activity to the coolest part of the day - usually early morning
or late evening.
• Wear loose fitting clothing that''s both lightweight and light
in color. Choose clothing that draws perspiration away from the
skin, such as cotton T-shirts or shorts. Newer perspiration-wicking
fabrics also are effective.
• Drink plenty of water, and don''t wait until you are thirsty
to take a drink. A humans'' thirst mechanism kicks in only after
it is significantly depleted of fluids. If exercising heavily in
hot weather, aim for two to four glasses of water - or 16 to 32
ounces - every hour.
• Stay away from liquids that contain alcohol, caffeine or lots
of sugar - these actually cause you to lose more fluid. Also, know
that a drink that''s too cold might cause stomach cramps.
• If working,
or playing in the hot summer sun, take a break in a shady area
to cool down.
• Don''t overdo it. Start slowly and increase your pace gradually.
In weather that''s extremely hot and humid, don''t exercise at
too high a level. What is normal on a cool day might be dangerous
on a hot day.
• Wear sunscreen. It''s harder for the body to keep sunburned
skin cool. Consider wearing a wide-brimmed hat to keep the sun
off the face and head. Sunscreen helps protect the skin from sunburn
and keeps a person cooler too.
• Know the signs of heat-related illnesses,
such as heat stroke, heat exhaustion and heat cramps.
** This information courtesy of the Mayo Clinic
Up top:
Treat yourself and save!
This month Susan is offering 25-percent off all facials and body
wraps! Schedule your appointment today for this hot summer special!
Lucky you!
If you pre-book your next appointment, you can enter your
name
in
a drawing to win a $50 Elevation Spa and Salon gift certificate!
To make an appointment, call Elevation Spa and Salon
at 251-3636.
Classes, etc.:
Jiu-Jitsu will be here soon!
Starting this fall, Capital Fitness looks forward to bringing you
a new training technique: Brazilian Jiu-Jitsu!
Brazilian Jiu-Jitsu is a martial art whose central ethos is to yield
to the force provided by an opponent''s attack in order to apply counter
techniques. There are many variations of the art, which leads to
a diversity of approaches. Jujutsu utilizes all techniques to some
degree including throwing,
trapping, locking, holding down, grappling, striking and kicking.
• Instructor: Thales
Blaso, an experienced teacher and competitor. He was ranked number
one in the country for his weight class in 2006.
• Dates and
Times: Tuesday''s @ 4:30 p.m. and Saturday''s
@ 3 p.m. for 75 minutes (40 minutes of technique work and 20 minutes
of sparring). This is a six-week session.
• Fee: $40
for one class a week, $55 for two classes a week.
If you are interested, please see Luke at the front desk.
Laura brings a bit of style with a new cross-training class, Fitness
Fusion!
Are you looking for a great way to cross train? Maybe you are looking
for off-season triathlon training? Or do you just want to see amazing
results
FAST? Then, this class is for you!
Fitness Fusion is appropriate for all fitness levels, so whether
you are just starting a fitness program, or you are a seasoned
athlete, you will reap the rewards.
Fitness Fusion is based on the HIIT (High Intensity Interval Training)
theory. This type of training works best for fat loss. HIIT is
an effective method to get the most out of a brief workout that
begins with a cardio workout on the bike, a transition to the treadmill
and a big finish with core and balance work using the BOSU and
medicine balls for a complete workout.
See the aerobics schedule online or at the front desk for times.
Private yoga instruction with Kristin Sage!
Kristin Sage is now offering private yoga instruction appropriate
for the experienced yoga  practitioner, those who have never attended
a yoga class and those looking for an effective cross-training
method.
Benefits of yoga include:
• Core strength development: Working
the muscles deep in the body to develop core strength, and to
increase the body''s stability.
• Increased flexibility: Keeping
the muscles lengthened and open to increase mobility and lessening
the chance for injury.
• Better breathing: Breathing
techniques to support an existing work out routine. An awareness
of how to work
the breath allows you to breathe with greater efficiency,
maximizing the benefits of strength and aerobic training.
• Injury recovery and prevention:
Working with your body''s natural alignment can help to prevent
injury both on and off the yoga mat. Yoga
techniques can help to stabilize
an existing injury, supporting
a quicker recovery.
• Develop a yoga practice:
Those new to yoga can gain insights into the practice of yoga
to make the transition into a group class more comfortable. Those
with an existing yoga practice learn techniques to fine-tune
their practice and take it to the next level.
Kristin is available Thursdays 1-8pm, Fridays 1-4pm, and Saturdays
8-11am.
Fee: $60 per hour or a package of five for $250.
Contact Kristin at 661-0684 for more information or to set up an
appointment.
News :
Swim at Monona Grove Pool!
Capital Fitness is thrilled to join with the Monona Grove Pool to
offer members discounted pool passes and discounted pool memberships!
We are happy to offer our members $1.50 pool passes (limit 5 per
month), or a three- month membership to Monona Grove Pool for only
$30!
Passes are available for purchase at the Capital Fitness front
desk. Three-month
memberships must be purchased at the pool itself. Be sure to mention
you are a current member of Capital Fitness when you sign up!
Don''t Forget!
When you sign a contract with Capital Fitness you receive a lifetime rate! There are never any additional fees to keep your sign up rate, which is one less thing for you to worry about when keeping yourself healthy and strong! We thank all of you for your business now and in the future!
The
bottom:
Capital Fitness Parking: New Entrance, New Rate!
As of August 1, daytime parking is
now ONLY $1 when you use your parking debit card. The new parking
lot is located off of Butler Street. This is the same building
just a different parking level.
Mon-Fri: Before 7am and after
6:30pm FREE
Mon-Fri: 7am - 6:30pm $1 for
2 hours
Sat-Sun: 7am - 9pm FREE
There is a 2- hour parking limit and without a Capital Fitness parking
debit card, the cost is $2 for 2 hours. Debit cards can be purchased
in the gym or in the parking garage.
Lower Locker and Towel Rental Rates!
As of August 1, you can rent a locker and have shower towel service
at a lower rate:
• Kit 1 foot Locker: $10/month
• Standard
3 foot Locker: $15/month
• Executive 6 foot Locker: $22/month
• With a locker rental agreement,
receive daily towel
service for only $4/month more!
Add something new to your Capital Fitness shake!
For only $1, add Muscle Milk to your juice bar
shake! The
mix has 32 grams of protein per serving size and zero
trans-fat. Give your muscles a satisfying reward after a hard
workout!
Kid''s
Zone offers new hours and prices to improve service :
As of August
13, Kid''s Zone,
Capital Fitness''s
childcare provider, is holding new hours.
• Monday through Thursday: 10
a.m. to 1 p.m.
and 4:30 p.m. to 7:30 p.m.
• Friday: 10 a.m. to 1 p.m.
• Saturday: 9 a.m. to 2 p.m.
Children may stay for a maximum of two hours
a day.
New service fees:
• One year for $24/month per 2 children,
$5 extra child
• Month to Month for $39/month per 2 children, $5 extra
child
• 10 visit punch pass, $60/one punch per two children
• Daily
Drop In, $10/per two children, $5 extra child
Grow with us,
Capital Fitness |
