OAKRIDGE NEWS www.oakridgefitness.com

everyBODY thrives

July 2012

CLUB STAFF Nathan Cook…………….…General Manager

nathancook@oakridgefitness.com Ines Mossbacher……….Operations Manager

inesmossbacher@oakridgefitness.com Erin Wimmer………….Group Fitness Manager

erinwimmer@oakridgefitness.com Debbie Tisinger-Moore…......Racquetball Pro

Debbie@oakridgefitness.com Marc Majdick…………………………Tennis Pro

MarcsTennis@aol.com Kim Johnston…………...……Activities Director

kimjohnston@oakridgefitness.com Kristina York………..….....Membership Advisor

kristinayork@oakridgefitness.com Jamie Isenberg.…….…Membership Advisor

Jamieisenberg@oakridgefitness.com Randi Snyder…....Personal Training Manager

randisnyder@oakridgefitness.com

OAKRIDGE ATHLETIC CLUB 2655 ERRINGER ROAD SIMI VALLEY, CA 93065

805.522.5454

During the summer months it is often difficult to stay focused on your fitness goals; kids activities, BBQ’s, and vacations can easily

side track you.

A great way to stay focused is to create a short-term summer related fitness goal and

train for it. The goal will depend on your individual fitness level. A trail bike ride or run,

a long hike, an ocean swim, finally completing 18 holes of golf, learning to surf or

play tennis are some examples.

As a Southern California resident one of the great benefits is the incredible outdoor

options we have. As Oakridge member you have everything you need to train your body

to successfully complete a challenging summer fitness goal. Take advantage!

Summer is now in full swing and our second session of swim lessons are

about to begin. There are only a few spots left so stop by the front desk to sign up. With unparalleled instruction,

you can be sure that you child will become a confident swimmer. We

offer instruction from beginning all the through advanced….maybe you

need a refresher on stroke fundamentals. If lessons aren’t your

thing, add your child to your membership and come to the OAC pool to relax and have fun. We offer daily recreational swim for families to beat the summer heat in Simi Valley.

Please remember that in summer, more people choose to spend time at the pool, below are a few reminders

on OAC pool safety

POOL SCHEDULE Monday - Friday

5am-8:30am • Lap swim only

8:30 -9:30am • water based classes

9:30am – 1pm • Lap Swim Only

1 – 3pm • recreational (family) swim

3pm – 5:30pm • lap swim only

5:30 – 6:30pm • water based classes

6:30– 8pm • lap swim only

8– 11pm • NO RESTRICTIONS

OAC Pool Reminders & Regulations • No running on the pool deck.

• No diving or jumping off the edge of the pool. • Please do not sit or climb over the lane lines.

• Food, drink, and glass containers are not allowed in or near the pool area. • Keep balls, Frisbees, and large inner tubes away from the pool and pool area • Kickboards and floatation devices are for lap swimming and fitness use only.

• Please keep pool furniture at least 3 feet from pool edge. • Lounge chairs left unoccupied for more than 30 minutes will be cleared and

made available to other members. • Lounge chairs or personal belongings may not block a walkway, Club entry, or

exit. Pool usage may be temporarily restricted due to previously scheduled

programs.

Children using this pool must be under direct adult supervision at all times

SUMMER SWIM

Since 1970, the noontime Rotary Club of Simi Valley has joined with the City of Simi Valley to celebrate

our Nation’s Independence Day and show our community patriotism by sponsoring and organizing the Fourth of July

fireworks display for the community of Simi Valley. In 2012, they will provide another spectacular display and exciting event for

the whole family.

The free festivities will begin at 2:00 p.m., with many activities that will entertain the entire family. Bring your family and

friends, and don't forget your lawn chairs and blankets. Come share your Independence Day with us and enjoy a fun-filled day

with live music, children’s play areas, and great food, all culminating with a spectacular fireworks display.

4th of July in Simi Valley

Attention OAC

Members Oakridge will be

open on the 4th of July between the

hours of 7am – 4pm.

Child Care: 8am - 1pm

please schedule

your workouts accordingly & have a safe

Independence Day

W h e n : J u l y 4 t h , 2 0 1 2 2 : 0 0 P M t o 1 0 : 0 0 P M

W h e r e : R a n c h o S a n t a S u s a n a C o m m u n i t y P a r k , 5 0 0 5 E . L o s A n g e l e s A v e . S i m i V a l l e y , C A 9 3 0 6 3

TENNIS 1

OAC’s comprehensive youth program is unparalleled for children 4 through 18, beginners through advanced tournament players. Introducing your child to the lifelong game of tennis is our priority — whether they join us for recreation and socialization, or to hone their competitive edge. Programs include: • Instruction: classes, clinics, and

lessons • Junior team tennis league • Tennis camps

Instruction: Classes, Clinics, and Lessons Our staff of USPTA professionals takes enormous pride in the quality of instruction we offer. Lessons and clinics are available for every skill level on a year-round basis. We cater our coaching to your child's individual needs — or the needs of the group.

Private, one-on-one, lessons are available to

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strengthen every aspect of your child’s game. Our classes teach basic drills, serves and sportsmanship, according to each class level. All classes allow for special attention to individual needs.

To schedule a lesson or inquire about youth instruction, contact our OAC Tennis Pro Marc Majdick or send us an email.

tennis Note: Children who are not on their parents’ membership can still participate in the program for additional charge.

Junior Team Tennis League This program also includes a high school boys and girls team, which has regular practices during the off-season of their school team. Children who are not on their parents’ membership can still participate in the tennis program for additional charge.

Marc Majdick TENNIS PRO

tennis club hours of operation

m-f 5:00am-11:00pm s-s 7:00am-7:00pm

court reservations required

Pro's Tips by Marc Majdick, USPTA Professional and

OAC Head Professional

"Down the Middle" for Winning Doubles

Imagine a cone on the center mark of the baseline. Now draw lines from that cone to

where you and your partner will normally stand. Every ball will be within reach. The farther you move the cone away from the center, more

angles become available for your opponent to hurt you from. From initiation of the serve or

return, a "good" doubles team can take control of the point and maintain their advantage by

keeping the ball down the middle. Several added features are: middle shots allow you more

room for error; and can cause confusion between opposing partners as to "who" will play the ball. Down the middle shots allow a "good"

doubles partner to stay involved, and set up poaching situations! "Solve the riddle": serve,

return, and play balls down the middle!

Club Pro; Marc Majdick www.marcmajdick.usptapro.com

Adult Novice League Starts Monday, July 9. 7-9 PM

8 Week League at Oakridge Athletic Club

Fee: $25/members $40/ Nonmembers

For more information contact:

Marc Majdick

OAC hosts a wide variety of social events to connect our

tennis-playing members, including, ‘Pour n Play’, Men’s

& Women’s Club Championships, Spring Fling & OAC Even the Field, Play

Your Handicap. We host many annual Socials, group

outings to watch major tournaments, and more. View

the program calendar for more information

TENNIS

Tennis Leagues are set to start up again, If you missed the last league now is your chance to sign up

before they begin. Sign up in the OAC Tennis Center.

Both the Women’s League, Wednesday’s at 6:00pm & Mixed Doubles, Wednesday’s at 8:00pm

will begin on August 29th. The OAC Men’s league, Monday’s at 7:00pm

will begin on August 27th.

Jack Perry’s

Serve & Return Clinic every Friday night at 7pm

Come out and support our OAC Group Nights for the

UCLA Farmers Classic.

In 2012, the Farmers Classic will feature a 28-player singles draw and a 16-team doubles competition. In its 86th year,

the landmark Southern California ATP tournament is the longest running annual

professional sporting event in Los Angeles, and offers total

player compensation in excess of $1 million.

Round of 16 Singles, Thursday Night, 7/26 - Tickets $30; Semifinals Singles, Saturday Night, 7/28 - Tickets $45 (tickets are discounted $10 for each night).

Seats are in the green, yellow, and white section by the broadcast booth.

Sign up with Marc, or at the OAC Tennis Center Bulletin Board. Payments are payable to Marc Majdick. Seating

placement is based on order of payment date.

We hope you can attend!!

Don’t miss the Annual OAC 3.0, 3.5, 4.0 Women's Doubles Championships,

Saturday and Sunday, July 14th & 15th.

Mark it on your calendar, this is a must see! Prizes will be awarded

to the top two teams. The entree deadline will be

Monday, July 9th.

Next on the schedule is The Annual OAC 3.5,

4.0 Men's Doubles Championships,

Saturday and Sunday, July 21st & 22nd.

Prizes will be awarded to the top two teams.

The entry deadline will be Monday, July 16th.

Marc Majdick will be the

tournament director for both tournaments. You may sign up

online with Marc, or on the OAC Tennis Center Bulletin Board

$15/ member/ $30/ member

team $20/ nonmember/ $40/ non-

member team You are encouraged to sign up

with a partner.

Racquetball Tip: EYE GUARDS - MANDATORY OR RECOMMENDED If I had it my way, I would make it club policy that all racquetball players be required to wear protective eyewear. Just like seat belts are mandatory while "driving", so should eyewear be mandatory while "driving" the racquetball. OAC Club policy is this:

18 years old and over, the decision is yours to wear eye guards for recreational play. Under 18 years old, the eye guards are mandatory at the junior level. Club events such as leagues, drill class, lessons, shootouts, and tournaments the eye guards are mandatory.

For some players, the eye guard is an annoyance rather than a protector. Remember, even a Novice player can hit the ball at 90 miles an hour. And - the ball fits perfectly into the eye socket making the damage severe. Eye guards are there to protect the eye in case of impact by the ball or racquet. Oakridge member, Bob Gehricke, experienced first hand facial injuries due to the impact made by the racquet to his face. And, he was wearing eye protection. Although, eye guards are highly recommended, make it permanent as you enter the racquetball courts.

Keep your eye on the ball at all times. Any questions contact, Pro, Debbie Moore.

OAC member Bob Gehricke

Debbie Tisinger-Moore RACQUETBALL PRO

3 time Peggy Steding Athlete of the Year

21 U.S. Open Singles Titles

21 World Senior Singles Titles

16 U.S. National Doubles Titles

9 U.S. National Singles Titles

11 Women’s National Senior Master Titles

Racquetball courts

hours of operation m-f 5:00am-11:00pm s-s 7:00am-7:00pm court reservations required

click for more racquetball info

SAVE THE DATE:

Some Like It Hot women’s  racquetball  

tournament  

August  17,18,&19  more  details  coming  soon  

RACQUETBALL

OAC JUNIOR RACQUETBALL CAMPS

for July and August

Don't forget Junior Racquetball Class

Fridays at 4:15pm and Junior Racquetball

League Fridays at 5:15pm.

Randi Snyder personal training manager

Trainer Tip

Break it up! Hate doing

abdominals? Break up the monotony by putting a set of abdominals in

between each set of your weight-training

routine. Since you never have

a chance to sit still and cool off, you’ll

keep your heart rate up, burn more calories and body fat all while

getting your abdominal work out in

and saving time to boot…. Hooray!

Summer GPT featuring TRX™!

Do you need to get results quickly for all those pool parties and beach days? Join our Group Personal Training (GPT) classes for an awesome workout that will keep

you looking good and feeling fit all summer long! GPT (featuring TRX) is a

revolutionary method of leveraged body-weight exercise known as suspension

training. It was originally created by the U.S. Navy SEALS and has now been

adapted for use in group fitness training. TRX allows the group exerciser to safely

perform hundreds of exercises that build power, strength, flexibility, balance, and

mobility.

For more information contact Randi Snyder or sign up at the front desk. The

next four (4) week session will begin on July 9th and this style of group training is offered

at so many different time’s and day’s combinations that it could fit into even the

most hectic of schedules.

randisnyder@oakridgefitness.com

PERSONAL TRAININGShake of the month

Tropical Cooler 1-cup mango (cut into pieces) ¾-cup plain Greek yogurt

1/3-cup orange juice 1/3-cup pineapple

1 tsp. vanilla extract Ice cubes

Mix in blender…enjoy

Health News Eat early.

Get your motor running! Eat a balanced breakfast within 1 to 1 1/2 hours of waking. Eating breakfast will get your metabolism going, and help you eat less throughout the day. Mom was right; it IS the most important meal of

the day!

HOW TO WORK OFF A CORONA AND OTHER SUMMER

It's summertime, and the living is easy — and the beer and ice cream are flowing! This time of year is filled with so many warm-weather treats, it makes sense that you'll be indulging a little. If you're watching your weight, you may only feel good about diving into these foods if you can get a good workout in beforehand. Check out the chart below to see how many calories are in your favorite Summer foods and the fun workouts you can do to burn them off.

Summer Treat Calories Amount Activity

Beer (12 oz. Corona) 148 Gardening for 51 minutes will burn 148 calories*

Candy apple with nuts 190 30 minutes of a friendly game of ultimate Frisbee burns 198

calories Cheeseburger with all the fixings 543 Running (6 mph) outside for 61 minutes will burn 549

calories

Curly fries 424 43 minutes of swimming laps burns 426 calories

Corn dog 210 Play beach volleyball for a half hour and burn 216 calories

Cotton candy 220 Burn 223 calories by mowing the lawn for 52 minutes

Funnel cake 760 Play tennis for two hours and six minutes and burn 762 calories

Hot dog with ketchup and mustard

310 Go for a 48-minute hike and burn 310 calories

Ice cream cone (vanilla with sprinkles)

300 Go for a 48-minute hike and burn 310 calories

Kettlecorn (small) 120 Surfing for 23 minutes burns 124 calories

13.5 oz. bottle of lemonade 202 A 23-minute bike ride (15 mph) will burn 207 calories

3.3 oz margarita 153 Burn off 154 calories on a 38-minute brisk walk (15 mph)

It's not glamorous, but the BOSU, that unassuming half-ball prop at OAC, is a workhorse. Not only can you use both sides of it (which is how its "both sides used" name was coined), but you can also pick it up to add even more dimension to your workout routine. If you've been ignoring the stack of BOSUs in the corner of the gym for far too long, then here are three ways to incorporate the BOSU (or a similar balance-challenging prop) into your routine!

Get unstable: The BOSU makes any workout more difficult, and that includes the ones that are seemingly simple but oh-so effective. The next time you're doing an exercise move, add the BOSU to the mix; everything from a simple deadlift to a side lunge suddenly becomes harder as you use your different muscles to steady yourself on the BOSU.

Seated ab moves: Spice up even more of your normal everyday moves by sitting on a BOSU instead of the floor. Add the BOSU to traditional seated twist moves make you work your abs that much more.

Change your plank: Those plank moves are always more challenging than they look! But if you're ready to take it to the next level, then use an upside-down BOSU as your planking surface (hold on to the sides), and then do a twisted plank sequence on the BOSU. You may not like it while you're doing it, but you'll thank us later!

THREE WAYS A BOSU BALL MAKES YOUR WORKOUT EVEN HARDER

OAC MEMBERSHIP

There is still time to enroll your or in college High school student

an ? Stop OAC Summer Membershipby the membership office and

can help you set them Kristinaup with a temporary summer

membership. With so much to do like racquetball, state of the art fitness equipment, tennis and the that come with it, or socialsjust relaxing by the , there is pool

something for everyone. Call 805.522.5454 for more details

OAC EMPLOYEE OF THE MONTH

JANESSA MARS

Congratulations to our Employee of the Month,

JANESSA MARS. Janessa has been working as one of our Swim Instructors

since 2007.

This year she was promoted to our Swim Director.

Janessa’s positive attitude directly effects her amazing teaching skills to children of

all ages and levels.

Thank you for all your dedication and effort.

Enjoy a night out by joining us for our monthly

OAC Parent’s Night Out

Friday  July  6,    6  pm  –  10  pm  

Register  at  the  front  desk  for  this  event.  This  offer  is  only  valid  for  members  of  OAC.  Reservation  are  required

for the most current news, events and schedules visit our website at oakridgefitness.com, follow us on

twitter @oakfit or like us on facebook at oakridge athletic club

OAC Personal Trainer Success Story

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In 2009, I was forced into major back surgery on the L4 and L5 discs. After I completed my rehab I was able to walk and was pain free, but I had significant movement limitations specifically related to tightness in the hips, thighs, hamstrings and quads. I convinced myself that I was lucky to at least be pain free and resigned to live with the limitations. Playing sports and working out was difficult. The joy of playing with the kids at the park, or a family vacation, or dancing at a wedding was marred with anxiousness over my back issues and inability to move properly. After suffering for several years, losing confidence, and not feeling like the husband, father or man I knew I could be, I decided to hire an Oakridge personal trainer.

Chris Amantia focused my training on the squat and the deadlift, 2 compound exercises that are movements we constantly use in our daily life, picking up groceries, getting in and out of a chair, etc. At first I was unable to do either exercise and couldn’t even understand how my body was supposed to move that way. But over a few weeks I began to cognitively understand what the

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muscles needed to do, I just couldn’t do it yet. We then implemented an aggressive stretch program to continue to loosen the lower body so I could actually do what I now understood I wanted to do.

After a few more weeks my results began to be very tangible. I was finally getting into deeper squats and deadlifts and I could feel the muscles moving like they were designed to move. I also noticed the application of these exercises in my daily life. I started getting more active with the kids. I could pick things off the floor so much easier. I began playing sports again and my confidence soared.

In approximately 6 months with Chris, he was able to completely change my life. He was able to dissect my problem, design a program that would correct my issues and alter it constantly, drive me daily to achieve, yet ensure I was doing so in a safe manner.

Ultimately what Chris provided me with was confidence. Initially I had confidence in him to help me. But after working with him he instilled the confidence back in me that is absolutely priceless.

While warming up before a run is generally unattested, sometimes people can get so caught up in their runner's high that they forget to cool down properly after. You may be ready to just move on with your day, but there's a bounty of health benefits that come from cooling down properly; it's just the best way to protect your body for your next workout and to make the most of all your effort. If you're a running newbie, then have no fear! Here are three simple rules for cooling down after a great run!

• Slow down gradually: If you've been running for an extended period of time, then stopping suddenly is not good for your body. Instead, decrease your pace slowly for five minutes in order to safely lower your heart rate. This will help prevent you from getting lightheaded or superstiff later on.

• Stretch it all out: The cool-down time after a run is prime for extending your flexibility, since muscles are warmed up. Be sure to give extra love to your calves, lower back, quads, and hamstrings; these parts of your body were just very hard at work! I've also become a big believer in the power of a foam roller in order to say adios to any pesky knots.

Drink plenty of water: You just worked your body hard, so you've got to replenish all those fluids that you lost! Loading up on H2O will help you avoid dehydration or dizziness. When possible, grab cold water, but don't gulp it down all at once! You may be surprised to know that spacing out your sips will help your body hydrate more quickly.

THE RIGHT WAY TO COOL DOWN AFTER A RUN

Oakridge Athletic Club July 2012

OAC KID’S CLUB please join us for

‘parent’s night out’ the first Friday of EVERY month.

Oakridge Athletic Club will be opening our kid's club for a *special event.

Parent's can drop off their chi ldren with us

starting at 6:00pm and leave the club to enjoy an evening out.

*advanced registration required at the front desk

kid’s club hours of operation

Mon-Thurs 8-1pm & 4-8:30pm Friday 8-1pm & 4-8pm Saturday 8-1pm Sunday 8:30-1pm

www.oakridgefitness.com(805) 522-5454

5:30 Spin (INTERVAL) 5:30 Spin (INTERVAL) 5:30 Spin (ENDUR)Lisa Erin W Wendy

6:00 R.I.P.P.E.D. 6:00 Muscle Cond 6:00 Kick w/ Bags 6:00 Muscle Cond 6:00 CorebarJan Karen JoAnn JoAnn Jan

6:15 BCK2ABS** 6:30 BCK2ABS** 8:00 Spin ConditioningErin W. Wendy Randi

8:00 Step (ADV) 75Wendy

8:00 Power Walk 8:00 Power Walk 8:00 Power Walk 8:30 Muscle Cond.Erin W Erin W Erin M Andrea/Jan

8:30 Aqua Power Hour 8:30 R.I.P.P.E.D. 8:30 BOSU 8:30 Strength Endur. 8:30 Power Step 8:30 Spin (ENDUR)Teri Kaye Wendy Wendy Erin W / Kaye Sandy

8:30 Step (ADV) 8:30 Swim Cond 8:30 Water Rhythms 8:30 Swim Cond 8:30 Aqua Step 9:15 Spin (INTERVAL)Wendy Teri Teri Teri Teri JoAnn

9:15 Spin (INTERVAL) 9:30 Corebar 9:15 Spin (INTERVAL) 9:30 Corebar 9:15 Spin (INTERVAL) 9:15 Strength Endur.Jodi OAC Instructor Jodi Andrea / Kaye Sandy / Kaye Wendy

9:30 Kick w/ Bags 9:45 Spin Conditioning 9:30 Step (INT) 9:45 Spin Conditioning 9:30 ZUMBA 9:30 Aqua Power Hour 9:30 ZUMBAKaye Randi Deborah Erin W Mary OAC Instructor OAC Instructor

10:00 BCK2ABS** 10:00 BCK2ABS** 10:00 BCK2ABS** 10:00 BCK2ABS**Jodi Jodi Sandy / Kaye JoAnn

11:00 Kick w/ BagsAndrea

12:00 Muscle Cond 45 12:00 Muscle Cond 45 12:00 Muscle CondAndrea Jodi Erin M / Anne

4:15 R.I.P.P.E.D.

4:15 R.I.P.P.E.D. 4:30 Basic Express Step Karen 4:30 Basic Express StepJoAnn JoAnn Lisa

4:30 Spin (INTERVAL) 4:30 Spin (BASIC) 4:30 Spin (BASIC) 4:30 Functional CircuitKaren Karen Jan Kaye

5:15 Muscle Cond 5:15 Corebar 5:15 Muscle CondJoAnn OAC Instructor Lisa

6:15 Spin (INTERVAL) 5:30 Aqua Power Hour 6:15 Kick w/ Bags 5:30 Aqua Power HourSandy Erin M Andrea / JoAnn Erin M.

6:15 Corebar 6:15 Spin (INTERVAL) 6:15 Spin (INTERVAL) 6:15 Spin (INTERVAL)Lindsay Kaye Judy Jay

7:15 R.I.P.P.E.D. 6:15 ZUMBA 6:15 ZUMBAAndrea Myra Karen

7:15 R.I.P.P.E.D.Lindsay

Revised 6.18.12

Sunday

CLASS SCHEDULE

Monday Tuesday Wednesday Thursday Friday Saturday

**  Studio  2  (upstairs  spin  studio)    

Minimum  age  for  classes  is  12  yrs    

Shoes  required  for  all  classes  (except  Yoga  and  Pilates)    

www.oakridgefitness.com(805) 522-5454

7:00 AM Pilates 45 7:30 AM Pilates 45Jan Deborah

8:30 AM Pilates** 8:30 AM Pilates**Erin M Stephanie

10:30 AM Yoga BASIC 75 10:30 AM Yoga (L1) 75 10:30 AM Yoga ACTIVE (L2) 10:30 AM Yoga ACTIVE (L1/2)Mikal / Norma Mikal Cindi - 75 min. Cindi - 75 min

12:00 PM Pilates 45 12:00 PM Pilates Fusion 45Erin M Lisa

5:15 PM Pilates 7:15 PM Pilates 7:15 PM Yoga (L1)Tania Tania Cindi

7:30 PM Tai Chi** 7:30 PM Tai Chi**Steve Steve

10:45 AM Toddler Toting 10:45 AM Toddler TotingAges 1-3 & parent Ages 1-3 & parent

4:15 PM Fitness 4:15 PM Fitness 4:15 PM Tennis 4:15 PM Fitness 4:15 PM Racquetball FUNdamentals FUNdamentals FUNdamentals FUNdamentals FUNdamentalsAges 7-11 Ages 7-11 Ages 7-11 Ages 7-11 Ages 7-11

Saturday

KIDS CLUB CLASS SCHEDULE

Monday Tuesday Wednesday Thursday Friday

Saturday

MIND / BODY CLASS SCHEDULE

Monday Tuesday Wednesday Thursday Friday

STUDIO CLASSES

Ballet Boot Camp 60 min - Amazing strengthening & toning workout. Includes balancing techniques, calf specific exercises, intense leg & inner thigh focus, abdominal and back exercises, & stretching techniques.

Basic Epress Step 40 min – Basic stepping patterns at a moderate to higher intensity. This class is easy to follow.

BCK2ABS 20 min - Abs & back strengthening; improve posture & help reduce risk of back injury

BOSU 60 min - Total body conditioning on the BOSU Balance Trainer; get the most complete cardiovascular and strength workout in the least amount of time

Cardio Dance 60 min - Variety of different dance styles for a fun cardiovascular workout.

Cardio Kickbox 60 min - Basic kick and punching drills for a complete cardio workout

Corebar 60 min - A fusion of high intensity aerobic training / muscular endurance / balance using a weighted bar; a total body workout with focus on the core

Functional Circuit 60 min - Develop both strength and cardiovascular endurance in a fast paced circuit workout

Kickbox w/ bags 60 min - Kickbox style boot camp combining bag punching plus other circuits and drills off the bag

Muscle Conditioning 45 or 60 min - Develop muscular strength & endurance using dumbbells, weighted bars, etc.

Power Step 60 min - Intense, no-nonsense interval training workout for all levels of fitness; can be hard or easy

R.I.P.P.E.D. 60 min – Interval type class incorporating weights or resistance tubing, touching on Resistance, Intervals, Power, Plyometrics, Endurance and Diet.

Step (BASIC) 60 min - Basic stepping moves put into basic patterns at a moderate intensity; abs included

Step (INT) 60 min - Intermediate level, a bit faster & more challenging than basic level, adds more complex variations using all sides of the step; abs included

Step (ADV) 60 or 75 min - Advance level has complex moves and challenging step patterns; for the experienced stepper who likes physical and mental challenge

Strength Endurance 60 min - Strength endurance: a calorie burning full body workout using dumbbells, weighted bars, etc.

ZUMBA 60 min - Dance style class fuses hot Latin rhythms and easy to follow moves for a dynamic workout

SPINNINGSpin (BASIC) 30 min - A quick and effective cardiovascular workout using the 5 core spinning moves

Spin (CONDITIONING) 40 min - High enrgy, cardio class w/ a mix of spinning & interval exercises done off the bike to give you an intense full body workout, includes warm-up & cool down

Spin (INTERVAL) 45 min - Interval level has varying degrees of intensity; steep hills to fast flats, a great way to get an aerobic workout

Spin (ENDURANCE) 60 min - Advanced level class focuses on endurance; ride at a more consistent intensity level; for the experienced rider who likes a longer ride

OUTDOORPower Walk 60 min - Outdoor walking class with both flat and hilly terrain

POOLAqua Power Hour 60 min - Total body workout with no impact on the joints

Aqua Step 60 min - Experience both aerobic and muscle conditioning on the step

Swim Conditioning 60 min - Masters swim conditioning for those who know how to swim; perfect your strokes, tone your muscles and build aerobic endurance

Water Rhythms 60 min - Deep water & interval exercise to strengthen & tone all the muscles in your body!

www.oakridgefitness.comRevised 6.18.12 (805) 522-5454

CLASS DESCRIPTIONS: Studio, Spinning, Outdoor, Pool

CLASS DESCRIPTIONS: Mind / Body, Kids Club

MIND / BODYPilates 45 or 60 min - Incorporates strengthening and flexibility exercises that use your own body for resistance; special attention to breathing and alignment

Pilates Fusion 45 min - Incorporates Pilates principles and exercises plus additional floor work using BOSU

Tai Chi 60 min - Often called “moving mediation," can be done by all ages and fitness levels; regular Tai Chi practice reduces stress, improves energy and promotes a positive philosophy of life

Wake Up Yoga 60 min - Multi level incorporating breath work and poses to start your day right and invigorate you

Yoga (BASIC) 60 or 75 min - Focuses on breath work and classic postures with detailed explanation; easy pace

Yoga (L1) 60 or 75 min - Multi level with the beginner to intermediate student in mind

Yoga (ACTIVE L2) 60 or 75 min - A more advanced yoga workout; should have some yoga experience

Yoga (ACTIVE L1/2) 60 or 75 min - Yoga poses in a flowing sequence with emphasis on strength and stability; great for yoga enthusiasts who like a higher intensity workout; poses are held for longer duration

Yogalates 60 min - A combination of Yoga & Pilates. This class focuses on strengthening the core while also working on flexibility

Yoga 20/20/20 60 min - 20 minutes of core, 20 of yoga, and 20 of restorative work; all levels welcome

Kids ClubToddler Toting 45 min - For 1 to 3 year olds and their grownups; class combines music and activities that reinforce gross motor skills

Kid's Fitness FUNdamentals 45 min - For ages 7 to 11; class focuses on helping kids establish healthy exercise habits with each class focused on a skill set; includes team building and games

Racquetball Fundamentals 45 min - For ages 7 to 11; teaches the fundamentals of racquetball in a fun environment

Tennis FUNdamentals 45 min - For ages 7-10: teaches the fundamentals of tennis in a fun environment.

Kids Club Membership Guidelines* Kids Club memberships are available for children ages 4 to 11

* Children ages 4 and 5 receive unlimited access to Swim Time

* Children ages 6 to 11 receive unimited access to Swim Time and Kids Classes* 12 year old children may use the full facility supervised by a parent

* Children 13 and older may use the full facility without restrictions

* Children 15 and younger must be part of a family membership

www.oakridgefitness.com(805) 522-5454

6:00 boot camp 6:00 boot camp 6:00 boot camp 6:00 boot campWendy Wendy Wendy Wendy

8:30 boot camp 8:30 boot campRandi Randi 9:30 **GPT intro class/

9:45 boot camp 9:45 boot camp Make-up classWendy Wendy Chris

4:30 boot camp 4:30 boot campWendy Wendy

5:00 boot camp 5:00 boot campWendy Wendy

5:30 strength 5:30 strengthSandy Sandy

6:15 boot camp 6:15 boot campRandi Randi

6:30 boot camp 6:30 boot campChris A. Chris A.

7:15 strength class 7:15 strength classGreg Greg

Revised 6.20.12

GROUP PERSONAL TRAINING (G.P.T.) CLASS DESCRIPTIONS:Boot  Camp  TRX:    

ALL  GPT  SESSION  ARE  4  (FOUR)  WEEKS  TOTAL2  (two)  CLASSES  PER  WEEK  $112  -­‐  3  months  paid  in  full  $300

Strength  Conditioning  TRX:    *Private  G.P.T.  Classes:  

Moderate to high intensity class combining cardio and strength training exercises utilizing a variety of equipment to give a fun and challenging total body workout.

Moderate intensity class focusing on a progression of exercises on and off the TRX designed to increase strength and endurance for full body conditioning.

Classes are offered for people who wish to have a workout designed specifically for the needs of their group.

ALL  FEES  MUST  BE  PAID  IN  FULL  AT  TIME  OF  REGISTRATION

Great for kid/teen/adult sports specific training or general fitness. These classes will not be on the schedule and will not be open to other members. Email Personal Training Manager Randi Snyder randisnyder@oakridgefitness.com for more information

FEE'S AND PRICING

Make  up  classes  offered  2  times  per  monthClass  number  is    limited

No  prorating  ,discounts  or  refunds  of  fees  for  missed  classes

GROUP PERSONAL TRAINING SCHEDULEJuly 7th thru August 3rd

SundayMonday Tuesday Wednesday Thursday Friday Saturday

**Sunday  Schedule  July  29th  -­‐  GPT  Intro    July  29th  -­‐  GPT  Make-­‐up  Session    

*  indicates  1  (one)  session  per  week