Whether you are training for a 5k, a triathlon, or an upcoming season; periodization is a valuable yet complex tool that can take your performance to the next level if used properly.

Periodization is the use of multiple phases throughout a training cycle in order to avoid plateaus and assure peaking of performance at the appropriate time. What athlete wants to feel at their best in the middle of their off-season, hit a plateau, and come up short of their potential?

Periodization phases consist of three preparatory phases:

·      An off-season and pre-season period

·      A competition phase (during the season)

·      A transition phase (the period of time between phases)

Knowing the appropriate time to alter intensity, volume, and type of exercise will help you avoid plateau, injury, and even overtraining.

Another major factor for using sport-specific periodization as an athlete is that there is no workout that is best suited for every athlete. A macrocycle, as demonstrated on the chart below, within a periodization program is a blueprint of an athlete’s exact needs and how to best achieve his or her goals.

Find out more about how periodization can help you train at the next level and achieve the results you want with our Personal Trainers – call (815) 444-2900 today!

The seasons are changing and warm weather is finally around the corner. Along with the warm weather come family vacations and summer road trips. Eating healthy can be difficult when we are munching mindlessly on sugary and salty foods, running through fast food restaurants and gas stations, and guzzling down caffeine to keep us awake on a long trip. However, with proper planning, you can bypass these not-so-healthy roadblocks by packing healthy snack and meal options that are full of protein, healthy carbohydrates, and fiber.

Some healthy options may include:

·      pre-washed fruit like apples, grapes, kiwi and nectarines

·      pre-washed vegetables like carrot sticks, broccoli and zucchini slices

·      unsalted nuts, packages of nut butter

·      whole grain crackers

·      plain popcorn

·      yogurt, cheese sticks

·      pre-made peanut butter and jelly or deli meat sandwiches on whole wheat bread

·      hummus

·      light dips, guacamole and bean dip

Remember to stay hydrated by packing bottles of water, plain iced tea, or individual milk cartons.

If you do need to stop at a restaurant or fast food eatery, use your smart phone to help you look up healthier options like salads, fruit sides, milk, and grilled options. Many Apps provide nutrition and portion size information to help you make smart choices when on-the-go.

Day: Saturday, May 4
Location/Time: Crystal Lake 8:00am
Day: Sunday, May 5
Location/Time: Huntley 8:00am
Crystal Lake 8:00am

2nd Annual Mother’s Day Sh’Bamily Event!
Bring the kids and grandkids and let’s dance! New music, new moves – Sh’Bam is going Gangnam Style!

Day: Friday, May 10
Location/Time: Huntley 6:30pm

BODYVIVE Mother’s Day Celebration!
Wear your best hat and join us for an early Mother’s Day Celebration!

Day: Sunday, May 12
Location/Time: Crystal Lake 8:00am

BODYPUMP 85 Release
This new release will leave you feeling more powerful than before and features moves to tone, tighten and shape your entire
body. Begin to see new tracks starting May 18th.

Day: Saturday, May 18
Location/Time: Huntley 11:00am
Crystal Lake 11:15am
Day: Sunday, May 19
Location/Time: Huntley 9:15am
Crystal Lake 9:15am
Crystal Lake 3:00pm

Step Circuit Challenge
60 minutes of fun, simple, athletic step/strength intervals for all levels.
Day: Wednesday
Location/Time: Crystal Lake 5:15am
Location/Time: Huntley 9:15am

1)     Keep it simple.  Consider starting with a few vegetables that work well from transplants and a few easy vegetables that grow well from seed.  Easy transplants include tomatoes, broccoli, and Brussels sprouts.  Easy vegetables to grow from seed include zucchini, summer squash, winter squashes, and green or yellow beans.

2)     Find the right location.  A good location provides loose well-drained soil, ample sunlight away from large trees, and a nearby water supply.

3)     Prepare your soil.  Soil quality varies greatly yard to yard, follow the link below to learn how to treat your specific type of soil.  Common applications include peat moss and 10-10-10 fertilizer.  For convenience, many nurseries and home improvement stores carry garden soil mixtures specially formulated for vegetable gardening.

4)     Maintain your garden.  Take a few minutes at least once a week to pull weeds.  Vegetables need about 1” of water weekly, including rainfall.  Place a few cans throughout the garden to see how much water your plants are getting and if needed, water once weekly to achieve 1” per week.

The crisp texture and taste of fresh vegetables are well worth the work that goes into vegetable gardening, so consider giving it a try this year!

–Meg Burnham, MS, RD, CSSD, LDN, Registered Dietitian for Centegra Health System

For more information, visit: http://web.extension.illinois.edu/vegguide/tensteps.cfm

Day/Time: Saturday, April 6 7:30am
Location: Crystal Lake
Day/Time: Saturday, April 6 8:45am
Location: Huntley

 
Half Sh’Bam Launch
Special guest instructor, Donna H! Donna will be in town for a visit. Stop in and dance with her and the rest of your Sh’Bam team. Come check out some of the new music and new moves from Sh’Bam 11. First half of the newest release will be presented.

 
Day/Time: Saturday, April 20 10:00am
Location: Huntley

 
Save the Date! 2nd Annual Mother’s Day Sh’Bamily Event!
Bring the kids and let’s dance! Second half of the latest Sh’Bam release 11 will be launched.

 
Day/Time: Friday, May 10 6:30pm
Location: Huntley

 
BODYVIVE
Please join this fabulous group of instructors as we bring you the best in functional, dynamic and integrated strength. New classes have been added- we now offer two weekend classes:
Day/Time: Saturday 10:00am
Sunday 8:00am
Location: Crystal Lake

 
Fuel to Win Sports Nutrition
Are you properly fueling for your fitness and training? The most important meal of the day for an athlete is what you eat after training. Be sure to eat a balanced meal or snack within one hour. Do your nutrition habits need some fine tuning? Let our experienced Registered Dietitians help you find a sensible eating plan that maximizes your results at the gym. See concierge for more details on our nutrition programs.

Sunday, June 23, 2013Centegra Health Bridge Fitness Center – Huntley

Register on signmeup.com/91099

Early Bird registration ends June 20th.

Visit our 5K page for all the race details!

To be a little more specific, here’s what Wikipedia has to say about “the core”:

“In anatomy, the core refers, in its most general of definitions, to the body minus the legs and arms.Functional movements are highly dependent on the core, and lack of core development can result in a predisposition to injury.The major muscles of the core reside in the area of the belly and the mid and lower back (not the shoulders), and peripherally include the hips, the shoulders and the neck.”

Performing functional fitness or multi-joint movement exercises are wonderful for incorporating your core. Functional fitness can be perceived as mimicking movements we do on a daily basis or practicing exercises that will help us improve our performance of daily activities, recreations, or sports.

Multi-joint movements mean we involve multiple muscle groups in a particular exercise. These types of exercises get our muscles working together as a team! It’s also good to incorporate exercises that challenge your balance, as they increase the involvement of your “core” muscles. Simply standing on one leg and adding some arm exercises (think bicep curls or tricep extensions) challenges our balance and gets the core working, even though you may not notice it. If standing on stable ground is easy, we can further challenge our balance by standing on an unstable surface such as an Airex pad or Bosu ball. There’s also many core exercises you can perform on the floor or standing up with no equipment at all.

We invite you to stop by and see one of our Fitness Coaches for more ideas on working your core. You’ll be glad you did!

By Shawn Tegtmeier, CPT, CES, FNS – NASM

Experience the new BodyFlow Release
Starting March 9th, instructors will begin sharing a new BodyFlow release filled with inspirational music and challenging yet achievable moves. BodyFlow is a Tai Chi, Yoga and Pilates based workout that leaves you feeling long, calm and strong. Find your focus and enhance your training this spring by adding BodyFlow to your weekly schedule. See the Group Fitness Schedule for dates, times and locations.

Biking for Beginners
Come find out what happens in ‘that dark bike room’ in this special introductory class. We will get you setup and help you discover your athlete within. Indoor cycling is for EVERYONE because you have the ability to control the intensity of your workout.

Day/Time: Saturday, March 9; 9:30am
Location: Crystal Lake

Day/Time: Sunday, March 17; 9:15am
Location: Crystal Lake

Day/Time: Sunday, April 7; 9:15am
Location: Huntley

BodyVive
Vivers, we’ve added a Sunday morning class to accommodate the popularity of this class on the weekend.

Day/Time: Sunday; 8:00am
Location: Crystal Lake; Studio 3

Group Fitness Newsletter
Want the most up-to-date Group Fitness updates? Sign up for our Group Fitness Newsletter. Clipboards with e-mail sign up sheets are located in each Group Fitness Studio.

Tuesday, March 19 from 6-7:30pm
Centegra Health Bridge Fitness Center – Crystal Lake

The Department of Health and Human Services recommends that healthy adults include aerobic exercise and strength training in their fitness plans, specifically:

• At least 150 minutes of moderate aerobic activity — or 75 minutes of vigorous aerobic activity — a week
• Strength training exercises at least twice a week

Regular exercise can help you control your weight, reduce your risk of heart disease, and strengthen your bones and muscles. But if you haven’t exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new fitness routine.

When you’re designing your personal fitness program, consider your fitness goals. Think about your fitness likes and dislikes, and note your personal barriers to fitness. Then consider practical strategies for keeping your fitness program on track.

Starting a fitness program is an important decision, but it doesn’t have to be an overwhelming one. By planning carefully and pacing yourself, you can make fitness a healthy habit that lasts a lifetime.

Source: Mayo Clinic