Tips from JoJo

Kettlebell Squats

Dumbbell Rows

Equipment Orientations!

Are you still trying to find your way around the gym? Want to use some new machines and equipment but don't know how, or who to ask for help?
Then come to one of our bi-weekly SEABOARD FITNESS EQUIPMENT ORIENTATIONS!

Each Wednesday at 7:00 PM and Saturday at 10:00 AM a trainer will be taking groups of members on in-depth tours around the gym. Learn what each piece of equipment does as well as how to set up and use them.  

Call or come in and sign up at the front desk!

NOVEMBER SPECIALS!

NO FEE NOVEMBER!

Join Seaboard Fitness and Wellness in November and enjoy NO ENROLLMENT FEE!


Members,
Refer a friend to our gym and receive a Seaboard Fitness gym bag when your referral signs for a year! 

Healthy Pumpkin Pancakes!!!

Just in time for Halloween! Celebrate the season with delicious PuMpKiN PaNcAkEs!

Ingredients 
- 2 cups whole wheat flour
- 2 tbsp brown sugar
- 2 1/2 tsp baking powder
- 1/2 tsp salt
- 1 tsp cinnoman
- 1/2 tsp allspice
- 1/2 tsp ginger
- 2 cups non-fat milk
- 1 tsp vanilla
- 3 tablespoons olive oil
- 1 cup canned pumpkin

Directions

- Mix all the dry ingredents well
- Mix in all the wet ingredients with the dry ingredients until there are no clumps
- Cook on medium heat until the edges look dry and then flip
* Remember, these pancakes will be dense and thick - this is how they are supposed to turn out!
* Try with real maple syrup for extra deliciousness (even though it's not that healthy...)

TRX Group Personal Training!

Starting in November, we will be adding TRX classes as a group personal training option for just $10 per session! If you’re looking for that extra boost in your work out, TRX group personal training classes are an affordable option that produce incredible results. Each class will be 45 minutes in duration, and will be taught be three different trainers at diverse times throughout the week. 

Want to give TRX a try before you invest? TRX group personal training classes are FREE during the first week in November! Take advantage of this opportunity to come to any of our regularly scheduled classes and experience why TRX is a valuable addition to any workout regimen.

Class Schedule

Monday 6:40 – 7:25 AM with Molly

-          Molly employs traditional TRX cardio and strength moves along side body weight core exercises on the floor. Her classes utilize full ranges of motion to increase core strength and flexibility.

Thursday 6:15 – 7:00 PM with Melyssa

-          Melyssa focuses on incorporating TRX into a standard workout circuit, integrating other fitness equipment such as jump ropes, med balls and kettle bells to add variety and enhance results.

 Friday 12:00 – 12:45 PM with Jake

-          Jake combines TRX, Kinesis and body weight exercises to generate a high intensity circuit. His training sessions will be consist of small groups of no more than 6 people so for personalized sessions.

ENLIST IN THE LAST BOOT CAMP OF 2010!

 Jake and JoJo are at it again with another 8 weeks of top notch training.
- Camp start October 26th and runs through December 16th.
END OF YEAR SPECIAL - Only $300 to participate for members and non-members! WOW!
Sign up at the Seaboard Fitness front desk.

Joseph's Monthly Exercise Suggestions!

We want to help you keep your workouts effective by adding new exercises to your daily routine. Joseph will provide you with 2 new instructional videos once a month, so check them out and see what works for you!
This months videos include:
 
Dumbell Tricep Kickbacks
    -3 sets of 10 reps
Medicine Ball Squat n' Press
    -2 sets of 15 or 20 reps mixed in with your workout cycle

If you have any questions about the videos, post them here! You never know who might be wondering the same thing. ;)