JCC of Greater Kansas City‘s “REAT” › OSF_SUM15_web.pdf · The JCC of Greater Kansas City...

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Pilates & Hot Yoga Preferred Vendors

JCC of Greater Kansas City‘s “REAT”

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fitnessOnSiteFitness & Aquatics For Nonprofits

OnSite Fitness40101 Monterey Ave., Ste B-1 #328

Rancho Mirage, CA 92270760-610-6770

www.onsite-fitness.com

Summer 2015 VOL. 10 NO. 2CEO/Publisher

Chris [email protected]

Managing Editoramy sCanlin, [email protected]

Art DirectorsaBrina Karlsen

Circulation DirectorKaren Ballard

[email protected]

Assistant to the PublisherPhyllis Foster

editorial Board

steve BeCKerJCC Association

Bonnie BurK, R.N., M.S., R.Y.T.YWCA Carlisle

steve ChaseFitness Flooring

Bryan GreenAdvantage Fitness Products

Pauline ivens, MSAqua Aerobics Unlimited

Zane moore, CSCS,*DCentral Bucks Family YMCA

tammy Petersen, BS, MSEAmerican Academy of Health and Fitness

sheryl rosaSouth Shore YMCA

miChael sCott sCudderFitness Facility Consultant

Beth shaw, E-RYT, BS, CMTYogaFit Training Systems

wayne westCott, PhD, CSCSFitness Research Center, Quincy College

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CEO/PublisherOnSite Fitness

One of our favorite editorial sections and one of the most read is our Branch and Center News. This editorial section premiered in our first issue of 2006 and has continued to grow in length and importance. What started out as a few fun programs and charity events has evolved into a number of very successful annual collaborations, partnership events, fundraisers and awareness programs that have raised the bar for fitness facility programming. In this issue there are a number of examples of forward thinking facilities like the YMCA of Greater Des Moines’s “Healthy Living Center,” which was specifically build to address chronic diseases, incorporating medically integrated fitness and working with the Mercy Hospital as it’s major partner.

Another Y working in a similar fashion is the YMCA of the Triangle in North Carolina and WakeMed Health & Hospitals, treating patients with physical therapy and educating them to understand their injuries and how to avoid re-injury.

In it’s third year is Boston JCC’s annual Wellness Expo which took place in late March with an involved community of 1,800 attendees and 25 vendors at the one day event.

The JCC of Greater Kansas City and Meshugge CrossFit grace the cover of our summer issue. To honor those affected in last year’s deadly tragedy, the JCC created the WOD “Reat” in memory of the teen who lost his life. Programs like this continue to prove a community’s resilience, the need to help and the desire to remember, something the Ys and JCCs accomplish best. Until next time…

A Cause For Fitness

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Contents“Innovations in Programming”

C o l u m n s & f e a t u r e s

ONSITE FITNESS (ISSN 1932-8788) is published quarterly (4X) with issues in Spring, Summer, Fall and Winter by Virtual Productions LLC, 40101 Monterey Av-enue, Ste B-1 #328, Rancho Mirage, CA 92270, (760) 610-6770, www.onsite-fitness.com. SUBSCRIPTIONS: Distributed without charge to qualified YMCA, YWCA and JCC staff members in the United States. International subscription rate is $65 for 6 issues. Send subscription requests and address changes (please include old mailing label) to OnSite Fitness, 40101 Monterey Avenue, Ste B-1 #328, Rancho Mirage, CA 92270. For faster service visit us online at www.onsite-fitness.com. BACK ISSUES: $10.00 each. POSTMASTER: Send address changes to: OnSite Fitness, 40101 Monterey Avenue, Ste B-1 #328, Rancho Mirage, CA 92270. Copy-right © Virtual Productions, LLC, 2015. All Rights Reserved. Reproduction in whole or in part without permission is prohibited. OnSite Fitness™ is a trademark of Virtual Productions LLC.

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Summer 2015 VOL. 10 NO. 2

6 MANAgEMENTSetting A Plan Of Action For YourFirst Year On The Job As A CEOBy Gary Bernstein, MS

20 PREFERREd VENdORS SPECIAL SECTIONProviding Unique Products and Services

24 PILATES WITh PROPS ANd hOT YOgAAdding New Challenges to Mind-Body FitnessBy Amy Scanlin, MS

28 STRENgTh INdExEnhancing Exercise Compliance Through Combined Strength Training and Endurance TrainingBy Wayne L. Westcott, PhD & Rita La Rosa Loud, BS

30 INdUSTRY NEWS: Y OF ThE USA & NSPFCooperate on Delivering Pool/Spa Operator Training

departments 3 Publisher’s Note 5 Editorial Board 8 Branch & Center News19 Preferred Vendors

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Editorial Board1 Steven Becker, Health, Physical Education and Recreation ConsultantJCC Association of North AmericaSteven Becker is a graduate of UCLA with a teaching credential in education. Prior to working at JCC Association, Becker was the fitness avvnd aquatics director at the Marcus JCC of Atlanta, Ga., for four years, and the Westside JCC in Los Angeles, Calif., for 15 years. While in Los Angeles, he was the high school swim coach for three-time Olympic gold medalist Lenny Krayzelburg, as well as coach of the U.S. Junior Swim Team in the Pan-Am Maccabi and World Maccabi Games. Becker was re-cently honored as one of the top professionals in Aquatics International’s Who’s Who in Aquatics.

2 Bonnie Berk, MS, RN, ERYT, HNB-BCBonnie is a Board Certified Holistic Nurse, Master Personal Fitness Trainer, and Yoga for Health Teacher with a Master’s Degree in Health Services and Wellness Promotion. She is a pioneer in the field of pre- and postnatal fitness and currently conducts her classes at the YWCA Carlisle in Carlisle, Pennsylvania.

Bonnie founded the medically proven Motherwell® Fitness Programs now offered through prestigious health care and fitness facilities in the US and abroad. She also developed the Army’s Physical Fitness Program for Pregnant Soldiers, produced two award-winning videos and wrote the book: Motherwell® Maternity Fitness Plan , (2005), published by Human Kinetics, Inc.

3 Gary M. Bernstein, MS Gary M. Bernstein is the President and Consultant of The Bernstein Group and Associates, Senior Consultant to The Covenant Group, and Instructor & Internship Director in the area of Sport Administration at University of Louisville in Kentucky. He also has a long history with the JCC, starting out as a Health and Physical Education Specialist, in New Orleans and working his way up to the Executive Director, at the JCCs of Louisville, Albuquerque and North Shore. Bernstein has also taught at Old Dominion University, and while in Virginia published numerous articles on fundraising efforts, business planning and executive searches. His first textbook will be published by Human Kinetics in 2012.

4 Steve Chase, General Manager of Fitness Flooring Steve is a 26-year Fitness Industry veteran. He has been involved in in-troducing numerous Group Exercise and flooring products to the market, including Step Reebok, Resist-A-Ball, and most recently, The Ramp.

5 Bryan Green, President - CEO, Advantage Fitness ProductsAFP services include facility planning, design, supply, service, and support in several industry verticals including Hospitality, Professional & Collegiate Sports, Universities & Schools, Municipal & Residential Development, Corporations & Government Organizations, YMCAs and JCCs.

Green is a frequent industry and public speaker on the subject of effec-tive fitness facility design and facility operational strategies. Additionally, Green has served as an editorial advisor and contributing writer for numerous publications including Fitness OnSite, Hotel Executive, Fitness Management, Home Gym Magazine, Resort & Recreation, and Shape Magazines. Green graduated from California State University of Northridge with a Bachelor of Science in Business Administration and Marketing.

6 Pauline Ivens, M.S.Pauline Ivens’ number one goal is to provide the highest quality educa-tion in a positive learning environment. Pauline travels nationally and internationally teaching and training water exercise instructors, as well as

writing and designing new materials for water exercise education. In 1997 Pauline was awarded the Aquatic Fitness Professional Global Award for excellence in aquatic fitness leadership and education. Pauline is certified by AEA and ACE, and is a Training Specialist for the Aquatic Exercise Association. She is also a Watsu® Practitioner.

7 Zane Moore, CSCS,*DZane Moore is the President/CEO for the Central Bucks Family YMCA, a progressive YMCA in Doylestown, PA serving over 16,000 members. He is an 18 year veteran of the Health and Fitness industry holding posi-tions as a Regional and National Sales Manager for major fitness equip-ment manufacturers, and as the former CEO and Founder of FitLife Total Fitness. Zane has served as a wellness consultant for numerous schools, colleges, and organizations. He is a 1992 graduate of West Chester University in PA.

8 Tammy Petersen, B.S., M.S.E.Tammy is the Founder and Managing Partner for the American Academy of Health and Fitness. She has had an interest in improving the quality of life for older adults for more than 15 years and has written two textbooks on older adult fitness and designed corresponding training programs. Tammy’s educational background includes Bachelor of Science degrees in both marketing and economics from Pittsburg State University, Pitts-burg, Kansas. She holds a Master of Science in Education in the area of health and fitness, with an emphasis in geriatrics, from the University of Kansas, Lawrence, Kansas.

9 Beth Shaw, E-RYT, BS, CMTBeth Shaw is Founder & President of YogaFit Training Systems World-wide. As the largest yoga school in North America and a leader in Mind Body Education since 1994, YogaFit has trained over 250,000 fitness and yoga professionals worldwide. Beth is the author of several books includ-ing the best selling YogaFit (Human Kinetics) and YogaLean ( Random House ). She appears frequently on TV, authors several columns and is published in numerous fitness and business publications. An interna-tional presenter and popular speaker, Shaw has lectured and taught on six continents. An Anger Management Specialist and Meditation teacher, Shaw holds a degree in Business Management from Long Island University and numerous mind – body modalities. She sits on the Board of many non profit animal rights organizations and an outspoken animal advocate. She is passionate about the transformation of others and has dedicated her life to YogaFit.

10 Michael Scott Scudder, Founder and Owner, Health Club EnterprisesMichael Scott Scudder, founder and owner of Michael Scott Scudder’s Health Club Enterprises, works as an advisor, coach and trainer to health clubs and fitness professionals in the areas of marketing, sales, business development, management, profit centers and retention. His career in fitness started in 1976 when he was the Group Recreation Director for the famed Mohonk Mountain House in New Paltz, NY and subsequently was named one of the top ten health club managers by Club Industry in 1989. Through published articles in a variety of journals, and trainings around the world, Mr. Scudder has affected thousands of businesses with his creative and innovative ideas.

11 Wayne L. Westcott, Ph.D., C.S.C.S. Wayne L. Westcott, Ph.D., C.S.C.S., teaches exercise science and directs the fitness research center at Quincy College in Quincy, MA. He serves as a strength training consultant for numerous organizations and as an editorial advisor for several magazines. Wayne has authored/co-authored 24 books on strength training, and written chapters in both the NSCA and ACE Personal Trainer Certification Textbooks.

Sheryl Rosa, B.S. Director of Services for the Disabled, South Shore YMCASheryl Rosa holds a B.S. in Exercise Physiology from the University of Massachusetts in Boston. As director of the Partnership Program, she develops exercise programs for disabled members, researches and purchases adaptive exercise equipment, and works in collaboration with medical professionals and physical therapists. In addition, she is cur-rently part of the First Five research project that is investigating the effect of activity-based therapy on quadriplegia.

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6 OnSite Fitness | ManageMent

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Setting a Plan of action for your firSt year on the job aS a ceo

You’ve just been hired to direct and lead a new organization. You interviewed well and have succeeded in landing your dream job, now what? The following seventeen principles will help successfully guide you through your first year on the job.

• establish a vision for your organization. Set a direction and road map for your agency. Your organization should aim for excellence in everything it does in order to fulfill its mission and successfully attract members, customers and donors. Set high standards for you and your agency. Raise the bar to the highest level. Position your agency as the undisputed leader in providing outstanding service to your membership, consumers and to the community at large.

• Position yourself as a leader in the community. Be involved and active in the community. Participate and attend community and charity events. Show support for your colleagues. Be active and join your local Rotary club or local service organization. Be visible and join the right professional organizations and boards.

• Who should you be meeting with? Develop meaningful roles for influential individuals who you want to be associated with your organization. Meet with the power people. Meet and visit with past chief volunteer officers of the organization in order to receive input, begin the process of reconnecting them if needed to the agency. Utilize their vast experiences and knowledge of the agency, its people and the community.

• Develop relationships with community businesses. Partnering with local businesses and possibly implementing cross-marketing techniques will truly benefit both entities. Reach out and develop relationships with area businesses and corporations for the purpose of generating potential new revenue sources. Develop win-win situations with the local merchants. Determine how your agency can help them increase their profitability and to find ways to increase foot traffic into their stores.

• Develop meaningful relationships with your board leadership. Leaders are individuals who are willing to devote time to your agency. They are people who will do what they say they will do. Help transform people from mere purchasers of service into committed clients/members. Work towards placing your volunteer leaders on Community Boards, such as the United Way, Jewish Federation, etc.

• Develop positive relationships with staff. Recruit and identify a terrific and dynamic staff. Foster a sense of “ownership” in your agency with your staff.

• Develop a plan to equip your staff with the tools and resources to be successful. Review all job descriptions including staff performance evaluations and organizational structure. Recruit, train, and retain the best and brightest professionals, while developing salary guidelines that are competitive.

• Develop collegial relationships with other nonprofit administrators and executives. Explore ways to develop cooperative and collaborative efforts with other agencies in the community. There are many advantages to collaboration. In today’s day and age of limited resources, cooperative efforts with other local agencies makes sense. You are then able to bring in a larger number of participants, share and develop resources, provide better services to the community, generate more publicity and wider public awareness, and carry out activities and events which individual groups could not manage on their own.

• Meet with your donors. The chief executive plays a key role here. Cultivate and develop a long lasting and positive relationship with your current and prospective donors. Lay the groundwork for future solicitations. Make donors feel connected with your agency. Consider implementing a development audit, which will help you assess the agency’s strengths and weaknesses as they pertain to the agency’s potential to generate new revenue sources.

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• Know thy budget. Be fiscally sharp. With the assistance of your finance director and an independent auditing firm, perform a detailed internal financial controls audit. Does your organization have a “reserve” account for necessary repairs and replacements of furnishings and equipment? As a new CEO, there is a good chance you may be hiring new staff. Provisions should be made in your operating budget for the cost of interviewing as well as for relocation costs of new staff to your community.

• Strategic Planning, Endowment development, annual campaigns, membership recruitment, capital campaigns. Develop a plan to grow your endowments. Identify donors who will champion particular programs and services.

• understand marketing strategies. What is the image of the agency? Consider hosting a series of Town Hall meetings with a variety of user groups for the purpose of gathering information on programs, needs, communication issues, etc. Focus on an ongoing concentrated effort to attractively market and sell your programs and services. Use influential members of your organization to help tell your agency’s stories and successes.

• Program Planning. identify the trends. Along with key volunteers and staff, develop and implement a program committee to review and analyze all programs and services. Perform a survey to determine what your members/clients want in the way of programming. Offer programs and activities that are fresh and current. Give your consumers what they want, not what you think they want. Develop programs that are consistent with the agency’s mission. Implement programs that are fiscally viable.

• leadership training for board and committees. Develop and implement a leadership development program for the purpose of identifying and recruiting future volunteer leadership. Recruiting good committee members is a lot like developing your farm system. Once committee members show their “stuff’, a board nomination will quickly follow. Respect the amount of time volunteers spend attending meetings. If you properly plan your agendas and operate your meetings in a respectful and businesslike fashion, you’ll be surprised at the amount of people who will want to volunteer for your organization.

• facility Management. Perform a comprehensive facility audit. Create an immediate and pleasing visual impact upon entering your facility

or office area. Immediately remove any clutter in the lobby, front office and hallways. Freshen up the facility, use plants and attractive and consistent signage throughout your facility. Analyze the current structure of the maintenance and housekeeping departments. Weigh the benefits of outsourcing cleaning services. Do you have the proper amounts of coverage of liability, umbrella and property insurance?

• Watch out for pitfalls, worst nightmares, and roadblocks along the way. What do you do when you arrive one day to work and find the local TV station on your doorstep? Develop strategies to handle emergencies. Consider the development of a safety and security committee. Determine who will serve as the spokesperson for your agency to the media. How will you handle a medical emergency? Be professionally prepared for the unexpected.

• review all technology. Are you up-to-date with computer software and hardware, phone systems, and Internet access? Do you have the needed equipment for media demonstrations? Since we live and work in such an advanced world of technology today, surround yourself with an expert who can immediately evaluate your technological needs.

The benefits of adhering to the principles and first year plan stated above are many and splendid. In addition to the satisfaction of accomplishing your stated objectives, you will see:

• A more energetic and effective leadership. • A heightened appreciation among your donors,

colleagues, and consumers. • A new appreciation for your agency. • Better connections in the business community. • Higher levels of productivity and staff morale. • Higher participation levels in fresh and new

program offerings.• A reliable operating budget with improved cash flow. • An improved ability to communicate your message. • An effective plan in place to carry you forward into

the future.

You have now built a strong foundation to move ahead into your second year with confidence and security. Good luck!

Gary Bernstein is currently an Instructor and Internship Director in the Sport Administration department at the University of Louisville in Louisville, Kentucky and also serves as President of Bernstein Group & Associates, LLC assisting nonprofit organizations nationwide. Previously, Gary worked as a JCC executive in a variety of settings. Gary Bernstein has a soon to be published textbook titled, The Essentials of Sports Marketing. For more information, contact Gary Bernstein at 757-667-0293 or [email protected].

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By Gary Bernstein, MS

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8 OnSite Fitness | Branch news

Branch& Center News

Medically Integrated Fitness Makes Transition to Healthy Lifestyles Seamless

When the YMCA’s Healthy Living Center opened in 2009, the community and theYMCA of Greater Des Moines knew it had a good thing. With this being the third Y to open in a span of 20 miles (two YMCAs are approximately 10 miles away in opposite directions) the idea of a third facility might seem unusual. But this is no ordinary facility. “The Healthy Living Center was built to specifically address chronic diseases,” says Trina Radske-Suchan, PT, CSCS, FMSC, Medical Program Executive. “We meet people where they are in their health and move them from rehabilitation to restoration to prevention.”

The Health Living Center offers physical therapy, which is provided by licensed physical therapists and physical therapist assistants who are YMCA employees. It also offers what they term as restoration programs, “these are people who already have a chronic disease and are trying to manage it,” explains Radske-Suchan. Of course they also offer prevention-focused programs which provides a means to help prevent chronic conditions by

keeping the excess pounds off, keeping the muscles and bones strong, maintaining balance and flexibility and so on. Their major partner is Mercy Hospital where they get a good amount of referrals, (they have had over 900 separate physicians

refer patients or members since their doors opened), support and offer a lot of integrated programs.

With the exception of the physical therapy program, which requires a physician’s referral and may be covered by insurance, anyone can join the Y and take advantage of their many programs. “I think where we might be different than traditional physical therapy is we focus on the whole person. We plant the seeds to help them care for themselves and hope to transition them to membership. Our physical therapists work with them as they transfer to the restoration phase and our wellness coaches help get them connected to other programs and help them progress beyond restoration, working towards prevention.”

The Healthy Living Center offers many programs such as those for cancer patients and survivors, heart health focused programs, pain management and neuro wellness programs. “If you think of all these programs as an umbrella,” says Radske-Suchan, “the handle is the way we treat them [by welcoming them in and helping them find the right fits for their needs], and the spokes are how we combine it all together, with nutrition programs, group exercise programs and support networks, such as Tai Chi for fall prevention or cycle neuro wellness programs.”

With the Health Living Center offering a multitude of programs to a multitude of fitness levels, they have a variety of instructors for their group programs, which is helpful! “Sometimes all we have to do is help our instructors adapt a program to our population, sometimes we develop our own programs,” and some they bring in and offer as-is.

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An example of a program they adapted is Tai Chi for Arthritis, where they bring in chairs should their participants need them. One that was developed in-house by their Aquatic Rehab Therapy instructors is “Aquatic Neuro Wellness,” and an example of a program they brought in is “Delay the Disease” as an instructor became certified and brought the program back.

Aquatic Neuro Wellness was designed for those who have instability and chronic disease. They work on balance, gate, flexibility, strength core activation and of course having fun! Generally there isn’t any music but there is singing as people with Parkinson’s tend to have a quieter voice. “So we sing!” says Radske-Suchan.

With three pools their aquatic programs rarely need to overlap. There is a rehab pool that is kept at 93 degrees and has a current that can be adjusted up to 6.5 miles per hour. This pool has a treadmill and various stations around. Next there is an exercise pool which is kept at 90 degrees and a lap pool which is about 82-83 degrees.

Using noodles, floatation belts, neck support devices or a second helper, they are able to help stroke victims float even though their limbs may be spastic as well as help fitness enthusiasts of all ages get stronger and healthier.

The YMCA of the USA offers very strong support in working towards addressing chronic diseases, Radske-Suchan shares. The YMCA’s Healthy Living Center is a shining example of how all phases of one’s physical abilities can be brought together in a supportive and cohesive environment. “We develop a trusting relationship and we base our success on helping people transition to membership. We are completely devoted to our mission!”

For more information the YMCA of Greater Des Moines Health Living Center visit http://www.ymcahealthylivingcenter.org.

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Boston Kids Learn to Swim the Lenny Krayzelburg Way

When it comes to swim instruction, the JCC’s Lenny Krayzlburg Swim Academy is like no other. OnSite Fitness spoke with Korinn Lubarsky, Aquatics Director at the Leventhal-Sidman JCC and Director of the JCC’s Lenny Krayzelburg Swim Academy about her thoughts on why this swim academy has such a high success rate and how learning to swim is more than about getting across the pool.

OSF: When should parents first introduce children to swim instruction?

Lubarsky: Children can start swimming programs as early as three months old. Some parents think they should hold off on swimming until their child is a little older because they don’t think they will learn much at that young age. They say, “How much can babies really learn when they are three months old?” You would be surprised! Little ones will start by getting used to being in the water and learning to float.

OSF: What are the swimming milestones you aim to hit in each age group?

Lubarsky: This can be the most frustrating answer for parents to hear. Swimming programs should be based on skill, not age. [Classes are difficult to teach when] children [are] different ages [and] different developmental stages. Because children learn and progress at their own speed, I recommend finding a swim program that is based on skill.

OSF: When teaching kids, is technique much of a concern? Why or why not?

Lubarsky: Technique is very important to consider and is often ruled out when you think of younger children learning to swim. Parents have this notion that endurance is essential in learning how to swim. Parents will push for their children to learn how to swim the whole length of the pool even when their technique is poor, just to say that they swam the length of the pool. If the foundation and technique are not taught, it doesn’t really matter how far they can swim. I would always tell my swimmers, “you don’t want to swim long, wrong.”

OSF: How do you approach kids who have a fear of the water? What are some basic steps to take to ease that fear?

Lubarsky: First, the instructor needs to distinguish if the child is apprehensive or fearful. These are two very different things, but often times look the same. Children can be a bit nervous when they first start lessons. This is a new environment for most kids and they are learning to be comfortable in the water and with their instructor. Some children are still frightened, too. However, each week the Lenny Krayzelburg Swim Academy at the Jewish Community Center in Newton builds confidence and slowly reduces a child’s apprehension. Whenever you start a new

skill, it takes time, practice and consistency to excel at it. With a child who is fearful of the water, or perceives it as a traumatic experience, I would recommend easing the child in to any skill and talk about what they are going to do and why.

OSF: What are some of the main pool safety issues you teach children?

Lubarsky: With traditional swim lessons, the approach is an introduction to water (e.g., singing songs, getting your child comfortable in a larger body of water than their infant tub at home). With survival-based swimming programs, the approach focuses on water safety. This approach not only teaches children how to swim, but what to do if they fall into the water. Survival tests are used where children are gently tossed into the water fully clothed. The theory behind keeping children’s clothing on is because statistics show that children who fall in the water are typically clothed. They are taught to respond appropriately based on their experience level to show they can save themselves. Swimmers are taught to roll over onto their back, called a survival float. This is essential because if you fall into the water, the first instinct of rolling onto your back and floating so you can breathe is critical to survival. Survival tests provide parents and children with the confidence of knowing their child knows how to save themselves in the water.

OSF: What’s the most common mistake you notice parents make when they bring their child to the pool?

Lubarsky: Parents often think that once their child gets to a higher upper level class that they are “safe” in the water. Sometimes they assume that the lifeguard is responsible for watching their child. Yes, lifeguards are there to watch over the pool and be proactive to prevent emergencies. However, ultimately the parent or caretaker should be the one solely responsible for their child while they are swimming. Drowning is the leading cause of death for young children ages one to four, according to the Centers for Disease Control and Prevention, and one of the leading causes of death for children under the age of 13. Since drowning statistics have been on the rise, it makes it more imperative for children to learn what to do in the water.

OSF: What should kids know about safety on diving boards?

Lubarsky: Diving boards are not as common as they were five to eight years ago. Most newly built pools do not have diving boards because of the insurance liability they possess. Insurance policies required when owning a diving board are frequently prohibitive.

In my childhood, the pool where I learned to swim had a diving board. It was a rite of passage when we reached a certain age and swimming ability to be able to jump off of it. Because diving boards are less common these days, I don’t think it is a skill that every child needs to learn. OSF



JCC Lenny Krayzelburg Swim Academy director Korrinn Lubarsky practices what she preaches, teaching her own daughter Harper, age three months, to float on her back.

PARKINSON’S WELLNESS PROGRAMS AT THE Leventhal-Sidman Jewish Community Center

It is with great excitement that the Boston JCC is teaming up with the Movement Disorder Center at the Beth Israel Deaconess Medical Center.

Through a grant from the Edmond J. Safra Foundation we are launching the Edmond J. Safra National Parkinson’s Wellness initiative to offer a variety of exercise and movement classes, educational programs and care partner support groups to people with Parkinson’s and care partners in the Boston community.

We hope that this opportunity will allow more people to take advantage of exciting wellness classes and feel supported and connected to the PD community.


Fitness in F Flat at the JCC of Dallas

Terri Arends, Group Fitness Director at the JCC of Dallas, always has her eyes and ears open looking for something innovative and fun to try with her group fitness folks. From “Dance with Me,” to the “The Pound Rockout Workout” and their annual Ovarian Cycle Ride, just to name a few that readers have seen in the pages of OnSite Fitness, it is no wonder that the JCC of Dallas has been voted “Best Classes” in Dallas Fort Worth by the Dallas Morning News.

So when Arends was chilling out and watching America’s Got Talent one evening, a performance by “Nuttin’ But Stringz” caught her ear and eye. What if we combined live music and fitness classes, she wondered? A quick on-line search of terms like “violinist,” “Dallas,” “edgy” lead her to Richmond Punch, a local, Julliard School trained musician. And that led to a new fitness series “Fitness in F Flat.”

“I feel like the violin can be such a powerful instrument,” says Arends. She contacted Punch, threw out the idea and together they worked out a plan that blends the beauty, grace and power of the violin into workouts like Zumba, spinning and Yoga. “He’s incredible and he can play anything. He’s just very, very gifted.”

To get people excited for the upcoming series, and used to the concept of having a musician in the classroom, Arends arranged for Punch to show up in each type of class where he was to perform. Just to give a hint of the beauty and excitement

to come. Members loved it, and, says Arends, “It was really interesting how everyone responded. People really emotionally responded to what Punch was doing.”

The instructors and Punch worked together to develop the classes in which he would play, though each had a different style of doing so. Some instructors developed their own playlist that Punch worked with and others let Punch have more free reign, asking him to play from the heart. “It really got people’s creative juices flowing,” says Arends. With faster popular music for spinning and Zumba and a variety of songs chosen for the gentle flow and flow yoga, Punch was able to demonstrate a wide variety of skills and introduce members to the concept of a more classically thought of instrument in some less classically thought of musical settings - a little hip-hop, a little jazz, some salsa, R&B and gospel.

A finale of sorts for the Fitness in F Flat series was the J’s recent annual Ovarian Cancer Ride, where 370 riders were together in the gym pedaling and raising money for this special cause. With Fitness in F Flat having been such a popular series, Arends secretly arranged for Punch to join in. “He just appeared and people loved it!” As he played people were so focused on him that “it was like you could hear a pin drop. It’s hard to get that vibe in that kind of venue, but there was a sensory connection, almost cellular.”

So what is next for the JCC of Dallas and Richmond Punch? “To be continued!” Arends smiles without giving any specifics. “It was so successful that I’ll be bringing him back for a summer jam!”OSF




Boston JCC’s Wellness Expo:

On Sunday March 22nd more than 25 vendors and 1800 members of the community came to the JCC to join their friends at the 3rd annual Wellness Expo.

Beth Israel Deaconess Hospital, Whole Foods, Walgreens, True Runner, Pearle Vision, Wegmans and Olympic Gold Medalist Lenny Krayzelburg were just a few of the sponsors who helped make this day a huge success! The Boston JCC believes that healthy bodies and lifestyles promote healthy minds and spirits. The purpose of the Wellness Expo was to offer the community valuable information,

knowledge relating to health and wellness, and a day to enjoy fun and entertainment with family and friends. Based on the great feedback we received from both the vendors and the participants we are already planning our Wellness Expo for March 2016!

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Meshugge JCC WOD Reat Memorializes Kansas City Locals Lost to Tragedy

On April 13, 2014 a gunman took the lives of two Members of the JCC family. Dr. Corporon, and his grandson Reat Underwood, a 13 year old were killed in front of the JCC of Greater Kansas City in Overland Park; a third victim, Terri LaManno, was killed at a nearby Jewish retirement community. One of the first responders on the scene was a coach from the Meshugge CrossFit, located within the J, who helped the injured until paramedics arrived.

In honor of those who were affected by the tragedy, The JCC of Greater KC created a memorial Workout of the Day (WOD) named “Reat” in memory of the teenager who’s life was stolen all too early. In 2014 at least 12 CrossFit boxes in the greater Kansas City area participated in WOD “Reat” as well as others internationally. In 2015 the tradition continued with even more JCCs participating. “[It was] busy, emotional but reenergizing all at the same time,” says Barry Baumfalk, Director of Fitness, Sports, Aquatics and Membership at the Overland Park J, as well a CrossFit Level 1 Trainer of the one year anniversary. “There were many things going on within the community this past year to honor those lost.”

The WOD “Reat” includes 14 rounds for time, which was chosen “for the 14 years that Reat brought joy to his family and friends.” The exercises chosen for the Reat represent the JCC’s resilience to the tragedy and their efforts to come together, remember and be stronger.

“REAT”

4 Clean and Jerks @ 75% 1RM - representing the strength of our community

13 Pull ups - representing our community pulling itself up in support of each other.

14 Double Unders - representing our continued and unending strength under any circumstance.

Those wishing to join in next year’s WOD “Reat” need only to participate. Says Baumfalk, “We at Meshugge CrossFit are so grateful to all the boxes out there that showed their support! Thank you again and again!”

#reatchallenge #reatwod #crossfit #jcckc #jccstrong #meshuggestrong

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Branch news | www.onsite-fitness.com 15 Branch news | www.onsite-fitness.com 15

First Tucson Family Triathlon Is a Resounding Success! Focused on introducing multi-sport to the next generation, the Tucson Jewish Community Center and Tucson Medical Center (TMC) presented the first family triathlon on Sunday, April 19.

150 families and children participated in this non-competitive, fun event designed for kids and their adult mentors or families to enjoy together! This participatory style triathlon let young people get their feet wet, many for the first time, in a multi-sport event.

Mary Atkinson, Director of Wellness at Tucson Medical Center states, “The Tucson Family Tri was a hugely successful event. We had 150 participants of all ages moving through this multisport event that raised over $700 for Tu Nidito Children and Family Services. It is because of the wonderful collaboration between TMC and the Tucson J that we were able to put on such a fun, family event. This will definitely be an annual event, so mark your calendars!”

The event was also part of the Tucson J’s ongoing endurance sports programming including Youth Tri-Team, USAT Splash and Dash on August 16, the El Tour de Tucson Training Program, and the Tucson J’s Stingrays Swimteam.

“The Tucson Family Triathlon was an incredible display of two organizations collectively working together to bring the very best in family wellness programming to our community. Hosting this event at the J gave the athletes access to the entire JCC campus along with a direct connection the Pima County Loop used by over 100 participants. We can’t wait to double in size next year and spread the message of health through physical activity as a lifestyle choice for the whole family,” adds Susan Frank, the Tucson J’s Director of Health and Wellness.

Tu Nidito Children and Family Services was the official beneficiary of the Tucson Family Triathlon with $5 of each registration fee going to support their services.OSF



YMCA of the Triangle and WakeMed Create Partnership and Community Outreach

When the YMCA of the Triangle (North Carolina) and WakeMed Health & Hospitals formed a physical therapy partnership in 2006, little could either party have imagined the many directions they would grow together. From health fairs and trainings to community outreach and more, both the Y and WakeMed are grateful for each other’s talents and openness to explore how they can work together to further their common goals.

OnSite Fitness spoke with Susan Pettengill, the YMCA’s Vice President of Healthy Living and Linda Barrett, WakeMed’s Manager of Corporate and Community Health about how the partnership began, how it has grown and the many areas in which they work together.

OSF: How long has the partnership between the YMCA and WakeMed been in place and how did it begin?

Pettengill: We are really excited. This is our ninth year of collaboration! Back in 2003, the senior leaders both at the YMCA and WakeMed noted our similar missions and a desire to serve the community. They realized that together we could make a big impact!

Barrett: Our services and programs complement each other, all with the goal to create healthier communities. Conversations started informally about opportunities to work together and how a partnership might look. What if we took our services outside the doors of WakeMed? We started talking to other hospitals, and the Y started talking to other Ys. We learned a lot about the big picture and how small components can impact that big picture. Together, we have built a strong foundation and partnership.

Pettengill: It’s critical that we communicate both to staff and members but also to the community at large. Our Administration Council has equal numbers of YMCA and WakeMed members and representatives meet every month to set the calendar for the year. That helps us to keep everything moving forward and evolving.

OSF: It seems a win-win for both! Tell our readers about why the partnership works from a physical therapy perspective.

Barrett: Together, we really strive to do a lot for the community. It’s an attractive partnership in that we are able to provide physical therapy services on-site, and many of our patients become YMCA members . We offer physical therapy at five different YMCA locations. We started with just three, and now we offer so many programs and events together - from health fairs to trainings.

Pettengill: We both wanted to serve the community and help with everyone’s health and wellness goals. Physical therapy may be more convenient for many when it is offered in their community. For the Y, we are more than a gym and swim facility. This this collaboration with WakeMed fits into that.

Barrett: For our physical therapy patients, the YMCA’s hours of operation are another added benefit. The Y is open very early and on Saturdays, so it provides more convenient opportunities for outpatient care. The child care service is another great advantage for our patients. They pay $3 for great care - it is such a nice benefit!

But one piece that is extremely valuable about partnering with the Y is that some of our patients haven’t been active in some time. After therapy, they receive a free 30-day membership to help them transition into membership and most importantly, an active, healthy lifestyle.

Pettengill: Members appreciate using the Rehab services at their local Y’s instead of a clinical/hospital setting. It is very convenient to have this service in their local community.

Barrett: From a therapist perspective, our physical therapists are WakeMed employees, but they are also seen as an extension of the YMCA. The therapists feel they have become part of the Y’s family too. The Y staff have done a fantastic job of including our team - it’s a nice overlap for the WakeMed staff that work in a YMCA facility. They love it!



OSF: What are some additional areas of community partnership that have grown from this partnership?

Barrett: Our partnership with the YMCA has grown and evolved over the years, and this collaboration continues to bring better health care resources to the Triangle.

Many of our programs complement each other. For instance, WakeMed staff trains the Y’s youth staff on proper use of an Epi Pen to make sure the staff can provide safe care.

The Y’s LIVESTRONG program for cancer survivors incorporates training from WakeMed nurses.

We also host a Healthy Communities Day as part of the Y’s subsidized summer day camp, Camp High Hopes, with screenings provided to at-risk kids. We are able to meet and screen 800 kids in one day and make sure they get the follow-up care they need, whether it’s with a physician or a dentist.

Several Ys offer on-site health fairs staffed by WakeMed for both Y and non-Y members from blood pressure screenings to stroke education, it’s based on what the Y has going on and also on WakeMed’s goals for the year.

Pettengill: This collaboration has provided a much larger outreach and has strengthened both organizations. Together we have a much bigger impact than we could separately! OSF


Physical Therapy at the YMCA of the Triangle

Physical Therapy at YMCA of the Triangle encompasses more than treating an injury; it also sets the framework to return patients back to healthy lifestyles. Therapists educate, motivate and do a great job of getting their patients to understand their injuries and have an active role in their recovery whether it is at the YMCA or anywhere else. “What we like to do, and a big goal at our center, is to get our population moving,” says Cathy Smith, PT, Director of Outpatient Rehab for WakeMed. One of the huge benefits of collaborating with the YMCA is once patients

are done with active therapy and they desire to continue at the YMCA, the therapists can work with YMCA staff to make sure their patients are ready for what comes next. “Once patients are finished with active treatment, we show them what equipment to use and how to use it; the goal is for them not to re-injure themselves. The YMCA makes starting lifestyle changes easy for our patients by providing them a complimentary membership while they are participating in active therapy and a 30-day free membership once they are discharged”.

Smith says she’s happy as long as patients are staying active.Physical therapy doesn’t require fancy tools or props, most treatments include manual techniques to aide in recovery, education, and targeted exercises and home programs. “If I had to pick one prop that I love it would be a Thera-band,” she says. “It takes up little space and you can do a lot with it. It doesn’t have to be complicated.” “Walking is great,” she says. “If people aren’t walking they should start and do it regularly!” Smith also feels that aquatic therapy is beneficial because it allows injured patients to exercise sooner and easier by reducing the weight and compressive forces on joints, promoting relaxation, and providing resistance for strengthening. She likes for patients and post-rehab patients to use pools when one is available. “Water is wonderful - it is a great modality!”

Smith and her staff work with the YMCA to develop special training programs throughout the year for the community as well as Y members so that they don’t have to pay a therapist a visit! Some past programs offered through WakeMed and the YMCA include: Running Clinics, Injury Prevention, Ask the Therapist, and “Weekend Warrior” seminars.

Smith said that one of the biggest A-ha moments her patients have is learning that the majority of injuries are progressions of life-long bad habits which put bodies at risk for injury. Connecting



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the dots of biomechanics and little things that we may not think about can make a big difference going forward. “People don’t realize that doing repetitive activities causes our bodies to break down over time,” she says.

Tips to remind people of as they are in their “prime” in order to prevent injuries later.

• Learn proper techniques and body mechanics for activities, the more you know about your activity, the better. For example if you are a golfer - it’s important to concentrate on core balance, strength, and flexibility.

• Gradually progress into activity or sport: Avoid being the “Weekend Warrior” this includes warming up, and physical conditioning to include flexibility and strength.

• Equipment is very important. For an example: If you are a runner or walker, proper foot wear is extremely important. Know what the best type of shoe is for your foot and for your activity.

• Know about potential overuse injuries that occur with your activity

• Diet and Nutrition are extremely important - Stay hydrated

That’s a big reason why the YMCA and WakeMed collaboration works so well. Their common goal of helping people to stay well provides every healthy opportunity every step of the way for the Triangle community to succeed. OSF


20 OnSite Fitness | Preferred Vendors

PreferredVendorsQ&A

Power Systems provides the best in sports and fitness equipment options coupled with unparalleled service. Whether looking for a specific piece of equipment or recommendations on what will fit your spaces requirements and budget, their sales staff can provide thoughtful suggestions to make your center’s offerings some of the best in your market. OnSite Fitness spoke with both Power Systems staff as well as Declan Condron, the Director of Education & National Accounts at Hyperwear, one of Power Systems’ top selling brands, about what sets fitness companies apart and what to look for in new equipment features.

OSF: Power Systems is known for carrying product lines that offer great value for non-profit fitness facilities, and Power Systems customer sales and technician reps are known for providing fantastic service. As one of the leading equipment companies in the fitness industry, what are some principles on which your company is built and philosophies that drive your outlook?

Power Systems: Power Systems’ mission is to advance health, fitness and physical performance for everyone and we do this by living out our core values every day.• Integrity will dictate our actions• We are self-motivated and success-driven• We sell the highest possible quality products• We demand a positive attitude and respect for everyone

More than that, we understand the value of ensuring that the customer experience is the focus of our business model. We want to have relationships and offer value to our customers rather than just participating in “sales transactions”. Our goal is to provide the latest in industry tips and trends, the most innovative products, and to help trainers, coaches, health clubs, corporate

wellness facilities, and athletes meet and exceed their goals.

OSF: Overall, across the board, what has been your number one selling piece of equipment over the years and to what do you attribute its success?

Power Systems: It’s difficult to zero in on just a single product since we do carry such a diverse offering, but the most consistent lines for now over a decade have to be our Strength & Performance lines.

Top selling products in the Strength line include:• Rubber Octagonal Dumbbells – These are cast metal

dumbbells with heads encased with a thick rubber coating to prevent chipping and help protect floors and equipment. The 8 flat sides prevent the dumbbell from rolling during workout and are available in weights of 3 – 100 lbs. and in 5 lb. increments after 15 lbs.

• Elite Power Medicine Ball – The exclusive textured surface ensures superior grip and handling. It’s perfectly balanced and guaranteed to maintain its shape thanks to the durable construction. Available in weights from 2 to 30 lbs.

• Premium Kettlebells - Our Premium Kettlebells are a cast iron bell encased in vinyl to help reduce noise and prevent damage to floor. They come in a variety of colors and weights from 5 to 50 lbs.

• Top selling products in our Performance line include:• Power Chute – Designed for both resistance and speed

training at the same time, the Power Chute is guaranteed to improve both stride length and frequency. Its custom waist belt allows for training in any direction, even on curves and with built-in mesh panels, leads won’t tangle!

• Pro Agility Ladder - Our Pro Agility Ladder features a unique quick-change latch that lets you adjust the placement of the slats and lock them into position, a feature that is exclusively ours! Use narrow spacing for short and quick steps or wider spacing for longer strides. The ladder can separate into 2 sections for more training variety.

• Monster Sled - ideal for training runs, coach-assisted runs and building leg muscle and drive. The product features a 37” W handle grip to accommodate wide and narrow grips as well as alternative grip positions. The Monster Sled comes with padded shoulder harness for added comfort with performing agility drills.

POwer SyStemS

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OSF: Keeping equipment fresh and members engaged can be a tough battle. Managers need to follow trends, guess which new trends will resonate with their members, while making some potentially big ticket purchases to equip these classes. When Power Systems is looking at new lines of equipment to carry and feature, what are you looking for? How can the decisions you make help guide the thought process of decision makers in the fitness centers?

Power Systems: When we’re looking for new lines of equipment to carry and feature, we look at several key factors:• Does the product have accompanying “education” or

programming that supports the piece?• Is it exciting enough to generate new members for our

customers?• Does it follow the latest trends in the industry? • We place ourselves in the shoes of the gym owner and

try to identify their needs – what are the end user’s goals? What are the emotional triggers that are behind the needs and can we meet them? What are their pain points – is it storage, or overcrowded cardio equipments, etc.?

Our goal is to help our clubs help their members. We can best do that by listening to the common issues at the clubs and work towards meeting those needs with the products that we carry.

OSF: One of your most popular newer lines is Hyperwear. How long has Power Systems been offering their products and what attracted you to this line?

Power Systems: We have offered the Hyperwear SandBells for several years, and have added both the SteelBells and SandRope to our product offering for the Spring of 2015. We really like this line because it is extremely durable, is high quality, and offers an innovative alternative to everyday products. Additionally, Hyperwear has a very high-energy, knowledgeable staff that gets us excited to see what they’re going to come up with next.

OSF: Space is at such a premium with fitness centers offering more and more types of classes and yet not having the space necessarily to store everything they’d like to own in a perfect word. It seems the sand and steel shot balls as weights are a great opportunity to purchase new weighted equipment without needing ton of new space! How does Hyperwear solve both issues for your customers?

Condron: Every square foot is worth a certain dollar amount to a gym, so making the most of space can really affect the bottom line. SandBells and SteelBells are not only extremely versatile and safe free weight tools, they are also cost effective and space efficient. All the same exercises that you can do using dumbbells, kettlebells and medicine balls can be performed using SandBells or SteelBells. Their disc shape allows for them to be stacked; unlike dumbbells, kettlebells and medicine balls. They also won’t fall and roll all over the studio. They can be stored on a rack like kettlebells or dumbbells and we also have a portable storage cart option which also make moving them a breeze. Another huge advantage to SandBells and SteelBells is they won’t

damage studio flooring if dropped or stacked on it.

OSF: From a functional standpoint the shifting sand and steel shot balls seems as if it would provide dynamic movement and a unique challenge?

Condron: Unlike a dumbbell or kettlebell, which are dead weight, the SandBell and SteelBell are what we call “live” weights as the sand and steel shot moves. This live weight action requires more control particularly when the weight is moved fast like during a Russian Twist or when tossed and caught like during a Thruster. Also when you grab a SandBell or SteelBell the sand/steel slips through your fingers requiring you to constantly adjust your grip and re-grab, which challenges grip strength much more.

OSF: The Sandbells would be a great add on to any class that uses resistance - from mind-body, to abs, to bootcamp and more. What are some of your favorite modalities into which you’ve seen Hypearwear products incorporated?

Condron: SandBells are a very effective, versatile and safe resistance-training product, which makes them a perfect fit for any group class. Some of the more popular way we see them used are in both indoor and outdoors boot camp classes, HIIT or conditioning classes and core strengthening classes.

For more information on Power Systems and the products they carry, including Hyperwear, visit www.power-systems.com.

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AquAJOggerThe Lap Lane - A Runner’s Road to RecoveryAquaJogging: A little too easy? A little too awkward? Boring? Not if you plan your workout right.

Countless studies show that aqua jogging can be at least equally effective as road running for an athlete. So why then do we often forget this fantastic training medium and continue pounding the pavement? Hard to say. While running on the road can provide that runner’s high, AquaJogger proposes that running in the pool can too, and, strengthen every muscle in your body while doing it - not just your legs!

“We are seeing a lot of hip and knee replacements of people in their 50s and older,” says Steve Bergstrom, VP of Sales and Marketing at AquaJogger of the unfortunate result of years of land based activities. Thankfully today these folks are getting in the pool, often at the encouragement of their doctor or physical therapist. “These medical professionals are our best advocates,” says Bergstrom. “As fitness people we can scream all day that people need to get in the pool but these positions of medical authority often have the greatest voice. Once people incorporate AquaJogging into their rehab it becomes key.” That is what keeps them coming back.

Bergstrom says the challenge for helping runners over the mental hump of “AquaJogging is mostly for little old ladies” and “getting into the pool = swimming” is education. “The people who know this the best are those runners from the 80s!” Bergstrom also suggests people consider results from researchers, such as Dr. Bruce Becker at Washington State University. “His research is key,” explains Bergstrom.

In one of Dr. Becker’s studies, he looked at athletes who performed six weeks of land based only fitness and compared them to a group that did only aquatic fitness. Both groups improved in various benchmarks but only the aquatic group improved their respiratory endurance measures. In another study Dr. Ed Eyestone at Brigham Young University found there was no change in two mile run times between runners who trained exclusively on land and those who trained exclusively in the water for six weeks.

So why the resistance, if you will, to pool workouts when we know they are so effective? One reason is it is hard to equate the intensity of running in the pool with the intensity of running outside. Our heart rate is lower in the pool than on land and for many who train with heart rate monitors, the mental hump of getting past the heart rate issue is tough. Another is technique. How exactly should one jog in the water? The answer? According to aqua running pioneer David Brennan of the University of Oklahoma, a vertical body angle is key. Many beginners bend too much at the waist. The leg action should be a cycling motion similar to riding a stationary bike with the foot flat on the down stroke as if you were stomping on grapes. Sometimes a little variety is nice so if you can, mix it up! As a matter of fact, a study at the University of New Hampshire recommends incorporating a variety of training speeds for maximum benefit.

And, now the answer to that common question Bergstrom is often asked: “The AquaJogger belts are designed to be worn with the foam arch facing up the back,” he laughs. “And we have belt options for all body types too”. Though people do wear AquaJogger belts a variety of ways, and that’s OK. “Some non-swimmers even like to wear the belt in the front so they are belly-buoyant for floating or snorkeling. AquaJogger offers flotation belts for all body types. Big, little, and in between. They are made of soft, closed cell foam for comfort and durability and made in USA.”

For more information on AquaJogger Products contact Steve Bergstrom at [email protected] or visit the AquaJogger webpage at www.aquajogger.com.

22 OnSite Fitness | Preferred Vendors

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OSF

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24 OnSite Fitness | Pilates

NBy Amy Scanlin, MS

Pilates with ProPs and hot YogaPilates with ProPs and hot YogaAdding New Challenges to Mind-Body Fitness

Non-profits know in addition to a good cardio and strength routine, a well balanced mind-body program is the perfect thing to round out a group exercise schedule. With today’s busy lives and many stresses, sometimes that mind-body class may be the most important one of the week for decompression of the mind and body and well as a boost to the spirits!

A mat Pilates or Yoga class is often the first go-to choice for program managers but sometimes a little something extra will help to take “good” schedule of classes to a great one. Some centers choose to add props to ramp up the intensity and focus, others add heat to warm up the room and match the competition on the outside with increasingly popular hot yoga classes. However non-profits choose to offer mind-body fitness, members of all ages need this important class format for relaxation, balance, flexibility,

strength and any number of other benefits.

Pilates with PropsTake the YMCA of Coastal Georgia, Islands Branch, for example. They have offered a variety of fitness courses, to include mind-body for years. In 2006, they added props to their Pilates class, and participants saw a new challenge in strength and a new way of thinking about mind-body fitness.

Says Jodi Moody, Group Fitness Instructor at Islands Branch, “I’ve been teaching Pilates at the Islands YMCA since 2006 and I love being a certified instructor for basic mat, advanced mat and small apparatus with Pilates! Using a variety of small apparatus and applying them to the basic foundation of the Pilates method, [we offer classes which are] suitable for beginners to advanced!”

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“Currently we offer a Pilates ball class and a magic circle class, in addition to the Props class on Saturdays, which rotates the many different props each week. Newcomers and advanced Pilates participants enjoy the different challenges with the many props offered. There are over 500 different exercises in Pilates, so you never get bored. Even the same exercise seems very different when done with a magic circle vs a body bar or a Swiss ball. The props in my class in rotation include the Swiss ball, MVe chair, Hand weights 3-5 lbs, Magic circle, Body bar and Thera bands.”

“It’s hard for me to choose a favorite [prop] but I always find the Thera bands and the hand weights quite challenging to the

simplest exercise. Take for example, the classic Teaser... When holding a single weight in the hands (like a handlebar) it keeps the shoulder girdle aligned and adds more weight onto the upper body as it rises up to meet the legs at a 45 degree angle. Or the Thera band can be bunched up and squeezed between the knees or ankles as you rise into the teaser, putting more emphasis on the adductors and hip alignment.”

The YMCA of Coastal Georgia has also purchased a few Pilates specific pieces of equipment such as the MVe chair and Magic Circles. “I have found that members enjoy the unique challenges that each prop offers to the same exercise. They are often amazed at how many things we can do and they eagerly ask “ what are we going to use today??” Some cheer at my prop choice and some grimace. They have their favorites!”

Explains Moody, “We selected the MVe chairs in 2008. My mentor & fellow Pilates & Props instructor, Cozy Baker and I requested the Y order them, and did the certification by Peak Pilates and even made the handbook for the teacher training! We chose Peak Pilates chairs because at the time, they had the best price and product overall. We added the Magic Circle that same year after I had done my first certification for props, thinking it would intrigue the Y members to try something new that involved “ equipment”, other than just a mat!”

And they did! Members loved the variety and their muscles appreciated it as well.


hot YogaWhether a fan of the heat or not, there is no denying hot yoga is seeing a huge surge in popularity. While some like the heat because their muscles become more pliable, others enjoy it just because they like to sweat.

Those who love hot yoga really love it and it has become a sought after class. Therefore many non-profits are meeting the demand by offering hot yoga or at least warm yoga classes. Of course hot yoga comes with its own set of safety challenges which must be attended to carefully. Still, offering a hot yoga class which focuses on the safety the participant and is taught by an experienced and trained instructor is another way to provide variety in class offerings.

“We’ve been offering hot yoga for about five years,” says Lisa Sieders, Group Exercise Coordinator at the Robert E. Loup JCC in Denver. “The hot yoga classes are generally more popular with our younger members (under 45 or so) and we’ve realized that the way our population works, that is the evening crowd. The daytime members tend to be older and don’t attend the hot yoga classes, but the evening classes are well attended.”

In Sieders’ experience, hot yoga “takes a bit to get used to and if you are not a fan of heat, this is definitely NOT your class. However, once you try a few sessions, you get used to the heat. It limbers your muscles so you can get into a deeper stretch.” However, she cautions instructors need to be aware of how the heat effects the body as well as be well versed in those important form and safety cues. The hot yoga instructors at the Denver JCC are generally certified by CorePower Yoga or a similar program, says Sieders.

The JCC in Denver uses the same room for all of their yoga classes and the instructor simply shows up about 15 minutes before class, as instructors do anyway, and turns up the heat using a standard HVAC system. They also have a separate heating system just for the hot yoga. It’s a class format that can be easily incorporated into a standard room with some forethought.

imagery and safetyWith so many considerations in mind-body fitness like Pilates and Yoga, not only is creativity important, but so is safety. Moody’s suggestion? “I remind them of their form & alignment and of course, the very important breathing method. I use a lot of imagery to assist them so that they connect their mind with their body. Focusing on every muscle that we are working in that moment. they all hang in there and leave the class feeling well-conditioned, more flexible and a little bit “taller” both mentally & physically.”

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26 OnSite Fitness | Pilates


Flooring considerations For the hot Yoga environmentSteve ChaseFitness Flooring

Hot yoga is tough to deal with as far as flooring goes. People who are trained in Bikram are told that the only flooring that can be used is a soft carpet. But most people are pretty realistic and know that they’ll be cleaning that carpet constantly. An aggres-sive cleaning process like that actually ends up shortening the like of the carpets, so they’ll also be replacing the carpets more frequently than they normally would. There are some plastic fiber carpets available which will not absorb the sweat, but they still have to be cleaned regularly as the sweat simply seeps down to the matting.

Solid Hardwood is a logical alternative, since the surface won’t harbor bacteria and it is pretty simple to clean. Hardwood will not be affected by the higher heat, as long as it is a solid hard-

wood. A laminate hardwood can be a problem because the heat may affect the glue that holds the layers together, but a solid doesn’t utilize glue.

The only problem becomes the fluctuation in humidity, as the floors will rapidly expand in highly humid conditions. Bikram also mandates that the humidity remains low - around 40%, so that shouldn’t be a problem in theory. However, in practice, when you put 40 people in an enclosed room at high heat, you’re going to get a lot of sweating immediately and, unless you have a pretty finely tuned HVAC system which controls humidity, the humidity in that room will rise pretty rapidly. We have had a lot of success in putting wood floors in hot yoga rooms where the facilities ag-gressively control humidity, but that is usually not the case in your corner yoga studio.

Another alternative is a rolled vinyl. This as a smooth vinyl sur-face that is adhered to a thin ground rubber base. This seems to work pretty well in areas where humidity is uncontrollable, since the humidity will not affect the material in any way. Because it is a smooth, seamless surface, it is easy to clean and will not allow the growth of bacteria on the surface. One caution is that if the heat gets too high, it can affect the glue that holds the vinyl to the rubber, but that is usually not a problem unless radiant heat from within the subfloor is used.

So, overall, a solid hardwood or bamboo if you can control the humidity. A smooth rolled vinyl if you cannot. They’re both about the same cost!

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28 OnSite Fitness | Strength Index

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Enhancing ExErcisE compliancE Through combinEd sTrEngTh Training and EndurancE Training

Over the past several years, we have conducted numerous studies examining interventions for increasing exercise compliance among new and present fitness participants. Most of these studies involved psychological procedures and assessments that revealed a strong association between exercise enjoyment/reinforcement and exercise adherence. In one study1 fitness participants who were more focused on their exercise performance had better physiological results, whereas fitness participants who were less focused on their exercise performance had better psychological results.

We recently conducted an exercise compliance study that did not involve any specific psychological interventions. This research project simply compared the effects of resistance training alone and resistance training in combination with endurance exercise. We used a crossover research design in which all of the participants experienced both treatment conditions. One group of subjects performed seven weeks of resistance training alone followed by seven weeks of resistance training plus endurance exercise. The other group of subjects performed seven weeks of resistance training plus endurance exercise followed by seven weeks of resistance training alone.

At the conclusion of the study, compliance rates were calculated for all of the participants, with comparisons between their attendance during the resistance training only period and their attendance during the resistance training plus endurance exercise period. We also assessed all of the participants for changes in body weight, body composition (percent fat, fat weight, lean weight), resting blood pressure (systolic and diastolic), and muscle strength during both training conditions.

The resistance training alone protocol consisted of nine Nautilus machine exercises, each of which was performed for one set of 8 to 12 repetitions at a moderate movement speed (3 seconds lifting, 3 seconds lowering) through a full movement range. The resistance exercise sequence was as follows: (1) leg extension; (2) seated leg curl; (3) leg press; (4) chest press; (5) lat pulldown; (6) shoulder press; (7) abdominal flexion; (8) low back extension; and (9) torso rotation. The resistance training plus endurance exercise protocol consisted of the same resistance exercises performed in the same manner. In addition, the participants did 10 minutes of TreadClimber endurance exercise before and after performing the nine Nautilus machine exercises, for a total of 20 minutes of

aerobic activity each training session.

study results Following the 14-week training period, the participants completed seven weeks of each exercise protocol. Of the 21 subjects who began the study, two dropped out when performing the resistance training plus endurance exercise protocol and six dropped out when performing the resistance training alone protocol.

During the resistance training alone period, the participants’ average attendance/compliance rate was 10.7 sessions out of a possible 14. During the resistance training plus endurance exercise period, the participants’ average attendance rate was 12.2 sessions out of a possible 14. These results revealed a 14 percent greater attendance rate during the period when participants performed both resistance training and endurance exercise compared to when they performed resistance training alone.

Statistical analyses showed no significant differences between the two treatment conditions with respect to changes in body weight, percent fat, fat weight, lean weight, systolic blood pressure, diastolic blood pressure, or muscle strength. It is noted that, although the differences did not reach statistical significance, the average lean weight gain was greater during the resistance training plus endurance exercise period (2.9 lbs. vs. 2.3 lbs.), and the average strength gain (isometric biceps strength assessment) was greater during the resistance training plus endurance exercise period (6.6 lbs. vs. 2.0 lbs.).

For most of us in exercise science and physical fitness, it is hard to understand how anyone would willingly miss a scheduled training session. However, we are clearly in the minority. Research shows that less than five percent of Americans perform even the minimum amount of low intensity physical activity recommended by the American College of Sports Medicine2. These guidelines call for just 30 minutes of physical activity, equivalent to walking at 2.5 miles per hour, five days a week.

discussionThe purpose of this study was to determine whether individuals who join a fitness program will have better attendance/compliance when performing resistance training alone or when performing resistance training plus endurance exercise. In

By Wayne L. Westcott, Ph.D., Rita la Rosa Loud, B.S.

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Strength Index | www.onsite-fitness.com 29

this study, the nine-station Nautilus machine circuit required approximately 25 minutes for completion. The 20 minutes of endurance exercise were divided into two 10-minute training periods before and after the resistance workout. Based on the results of this study, it would appear that fitness participants may be more committed to their training program if it features both resistance exercise and aerobic activity. Although there were no significant differences in the physiological changes experienced during the two training programs, the lower drop-out rate and the 14 percent greater attendance rate attained with the combined exercise program would seem to have important implications with respect to training compliance and continuity.

It is possible that the unique movement pattern of the TreadClimber apparatus (dual tracks with alternating inclined actions) rendered this endurance exercise more interesting/challenging than standard aerobic activities (treadmill walking, stationary cycling, stair stepping, etc.). However, the generalization to other types of endurance exercise equipment seems to be a reasonable assumption. Apparently, when exercisers begin a fitness program that features combined resistance and aerobic training protocols, they may have increased motivation to maintain their workout schedule.

From a physiological perspective, we encourage all of our fitness program participants to regularly perform both resistance training for their muscular system and endurance exercise for their cardiovascular system. From a practical perspective, as most of our fitness program participants come to the facility three days a week, it makes sense for them to perform both resistance training

and endurance exercise during the same physical activity period. From an attendance perspective, our study findings support performing strength and endurance exercise during the same training period. From a psychological perspective, our fitness program participants preferred splitting their 20 minutes of endurance exercise into two 10-minute training sessions. Doing 10 minutes of endurance exercise before and after the strength workout also served as effective aerobic warm-up and cool-down periods on both sides of the anaerobic resistance session.

conclusionBased on the results of this study, combining strength and endurance exercise may enhance workout compliance more than strength training alone. More specifically, when our study participants sandwiched nine Nautilus machine exercises between two 10-minute bouts on the TreadClimber apparatus, they had 14 percent better fitness program attendance than when they did only the strength workout.

Wayne L. Westcott, Ph. D., and Rita LaRosa Loud, B.S. direct fitness research programs at Quincy College in Quincy, MA.

references1. Annesi, J., Westcott, W., LaRosa Loud, R., and Powers, L. 2004. Effects of association and dissociation formats on resistance exercise-induced emotion change and physical self-concept in older women. Journal of Mental Health and Aging, 10(2): 87-98.

2. Troiano, R., Berrigan, D., Dodd, K., et al. Physical activity in the United States measured by accelerometer. 2008. Medicine and Science in Sports and Exercise, 40(1): 181-188.

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30 OnSite Fitness | Industry news

YYMCA of the USA (Y-USA) is phasing out the current Pool Operator on Location (POOL) training program and replacing it with a training option aligned with the Centers for Disease Control & Prevention’s Model Aquatic Health Code. As part of this commitment, Y-USA signed a Preferred Vendor Agreement with the National Swimming Pool Foundation® to deliver the Certified Pool/Spa Operator® Certification (CPO® Certification). This agreement allows the Y-USA and local Ys to focus on their mission and to leverage the world’s leading operator training and certification program.

“Adopting the CPO® Certification program makes sense. It facilitates our compliance with the national standard of care outlined in the Model Aquatic Health Code issued by the Centers for Disease Control & Prevention (CDC),” said Cindy McDermott, National Director of Membership YMCA of the USA. “Collaborating with the National Swimming Pool Foundation opens the door to a full spectrum of educational opportunities including online training, Spanish materials and facility management courses.”

The CPO® Certification program is considered the most widely accepted pool operation certification around the world, having trained more than 400,000 people in 93 countries. “The Y engages more people in aquatic programs than any other organization in the world. We are honored to have the opportunity to serve more of their staff to help them keep their pools safer, running more efficiently — and to bring healthier lives to a greater number of people through aquatics,” said Michelle Kavanaugh, NSPF Mission Development Director, US/Canada.

“This collaboration allows the Y to do what they do best and NSPF to do what we do best. The result is a win for the Y, win for NSPF, and most importantly, a win for the people enjoying those great facilities,” stated Thomas M. Lachocki, Ph.D., CEO of the National Swimming Pool Foundation.oSf

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