Indoor season is here!

Arms a little too jiggly? Summer tops feeling a bit snug by the end of the season? Beginning to bust out of your summer bathing suit?

Not surprising! Summer vacations, long days, and having the kids home can wreak havoc on your schedule as well as your eating habits and fitness routine. So, unlike poor Italian swimmer Flavia Zoccari, some wardrobe malfunctions can actually be caused by gaining a bit too much junk in the trunk.

Fortunately, indoor UBC season starts in October!
Just in time for you to get back to your regular schedule and down to business.

We're excited to announce that we are now located within Portland Athletic Club, located at 5803 SW Beaverton-Hillsdale Hwy in Portland.

Check out the new details on our website.

Sign ups have already begun, so hurry and claim your spot!

We're also pleased to announce that we will begin using the facility for our personal training program (including partner and small group training) as well for those who'd prefer not to workout in home. Ask for details!


Look forward to helping you get more fit soon!

JBC Fitness Challenge July 2010

Check out some scenes from Wednesday's boot camp-style JBC workout benefitting the OR Food Bank.

Thank you to all who attended! It was a blast!

Click here or the thumbnail above to view photos...

Your core: more than just abs

Abs.
Abdominals.
Washboard.
Six-pack.



Regardless of what you call them, a strong "core" is extremely important for proper development of usable strength and endurance, though it tends to be overlooked by many exercisers. Often "ab work" only focuses on successfully building the "mirror muscle" we can see (namely the "six-pack muscle", the rectus abdominus), but doesn't properly engage the deeper muscles of the core, including the transverse abdominus (your horizontal, or "corset" ab muscle). Focusing on these muscles when exercising, however, has many benefits including pulling in the midsection to gain that sleek look we all desire, decreased injury risk to our lower back, and increased athletic performance. In fact, since the core muscles form a "box" around your spine in the abdomen area, they are the powerhouse for healthy dynamic movement and improved performance in URBAN Boot Camp. Keep in mind that there are also more personal benefits including increased sexual function and incontinence prevention.

WHERE ARE THEY:
Definitions may vary slightly, but generally the muscles of the core are described as the transverse abdominus, the pelvic floor muscles, the lower back muscles (erector spinae), and the diaphragm. As stated before, together they form a box around your spine in your mid-section. Keep in mind that some health and fitness professionals expand the definition of the core to include the gluteals and as well as all of the trunk muscles muscles, minus the arms and legs.

THE HOMEWORK:
In last night's UBC class, everyone was encouraged to practice Kegel, or pelvic floor, exercises as a part of their regular core regimen to encourage spinal stability and enhance the abdominal and core work done in class. Your homework is to learn about, locate on yourself, and engage these muscles on your own and practice using them.

Here are some great online articles and videos to get you started:

How to strengthen pelvic floor muscles
Pelvic floor muscles, part 1 (video)
Pelvic floor muscles, part 2 (video)

Keep in mind that these exercises are important for men as well as women. A strong core equals more power regardless of who's body we're referring to, so listen, learn, and practice, guys.

Holiday workout . . . please!

Checking in with some of our veteran Boot Campers, I've discovered a plague of inactivity setting in since we've had this month of December off! Since I don't want to see ANY of this (meaning look at that guy to the left. . .this is not sexy) when you return to camp in January . . . here's a quick suggested routine you can do NOW! Please!

Warm up:
5 minutes (Run/walk your stairs, jump rope, dance, treadmill, stationary bike, etc. I know it's snowy outside so use whatever you got. Do extra time if your body needs it). Do 20 plies w/overhead reach, then stretch briefly (esp. legs and shoulders).

Workout:

1. Fwd/backwd lunge (ie R lunge fwd then L lunge backwd), 12 reps then start on the other side
2. Pushups, 12 reps (start with 4 wide, 4 regular, 4 with thumbs and index fingers touching
3. 5 crunches/1 situp, 5 times
4. Side Plank, 30 seconds ea side
5. Triceps dips (use a chair), 12 reps
6. Biceps curl (use your tubing or a water bottle), 21's

Go down the list of exercises 2-3 times. Finish with a cool down and flexibility stretches. Repeat this workout routine on 2-3 non-consecutive days beginning with today as the first day for the week (no time like the present).

Short and sweet. Get'er done! ;)