FALL 2013 Rising Sun Fitness Group Training Schedule

FALL 2013 Rising Sun Fitness Group Training Schedule:

BEGINNING YOGA CLASS: for first time yoga participants: Friday September 6th from 5-6:00. $15. REGISTER BY 9/1!

NUTRITION- FALL WEIGHT LOSS GROUP: This group will meet once/week for two weeks, (day/time to be determined) to identify goals, barriers, formulate individual plans, and learn some of the latest information in metabolism, weight loss, and adherence to a LIFESTYLE CHANGE. After the first two weeks, we will meet an additional 2 times every OTHER week.. Then one month after. (So overall this program goes for 10 weeks). In this time, partipants can plan to lose anywhere from 3-10 lbs depending on where you are starting for and the changes that are made. One of the meetings will be one of my bi-annual grocery store tours. Please contact me for questions and to determine group meeting times (which will be either a daytime/workday time, or a Sunday early evening time possibly… all depending on what works for everyone!)

Mondays:

9AM -9:55AM CHISELED CHICKS: September 9th through December 2nd (no classes the weeks of Fairfax County school holidays which are 10/14 and 11/4). 11 weeks; $170

10AM-11AM Yoga: September 9th through December 2nd (no classes the weeks of Fairfax County school holidays which are 10/14 and 11/4). 11 weeks; $170

6:15PM YOGA: September 9th through December 2nd (no classes the weeks of Fairfax County school holidays which are 10/14 and 11/4). 11 weeks; $170. Take this hour to move as your body is, open up your spine, breath, mind and journey into greater strength, balance, awareness. No experience required, all levels will be challenged. The class is a blend of flow, power, and is always done individually, no competition, as you are on that day… sometimes challenging, sometimes relaxing..

TUESDAYS:

5:45-6:45AM Bootcamp: Held Tues and Thurs mornings at Lake Newport tennis court parking lot area. Classes will run 10-15 min throughout (usually done as intervals), and we do tons of functional body strength work with bands, medicine balls, jumps, bounding, hopping, squatting, pushups/pullups, fast/slow movements, balance work, hills, benches, tennis courts, core work… It varies every single workout and you will never be bored. You should never be bored with your workouts! Fun group to keep you motivated for the mornings! Bring a towel and a headlamp/flashlight. September 3-November 28 (no thurs class on Thanksgiving day). 13 weeks, $390 or 200 for 1x/week.

WEDNESDAYS:

2:00-3:00PM BEGINNER 5K Training class: Class meets mid day for an energizing walk/jog combination class that leads up to empowering yourself to your first 5K race! If you have one in mind, great, if not, I can help you find one! You don’t need to be running to begin, but you need to have 2-3 weeks of walking a brisk workout pace for 30 minutes at a time. This is a mid week workout that will motivate you to be READY mid week… and also keep you GOING for the rest of the week! Join with a friend for an added incentive to try something new, build up your strength and endurance safely and with a focus! Mom’s that need to bring a jog stroller are welcome to come to this also! September 18th through October 30th, 7 classes. $115.. Each week will have a focus on learning how to make running a FUN and ENERGIZING WAY OF LIFE….. Focus will be: *form on flats/hills/differences in running form, nutrition for running, women’s specific running issues, weekly run schedule planning, your first race, what to expect, and more!

THURSDAYS:

5:45-6:45AM Bootcamp: see Tuesdays info.

9AM Yoga: September 5 through November 28, 12 weeks (not counting Thanksgiving). $180. Take this hour to move as your body is, open up your spine, breath, mind and journey into greater strength, balance, awareness. No experience required, all levels will be challenged. The class is a blend of flow, power, and is always done individually, no competition, as you are on that day… sometimes challenging, sometimes relaxing..

FRIDAYS:

5:45AM Track class: September 6th through October 25th, 8 weeks, $120. THIS SEASON IS somewhat changed: *everyone will pick a personal focus of improving either *mile time, *2 mile time, *1/2 mile repeat average, or *race goal (if you are scheduled for a fall race). If you’re not sure which is the best to pick for where you are at, I will talk you through it! All levels of runners, need to be able to run 20 min without stopping at any pace. Class is interval based, please bring a headlamp/flashlight/hat light for the darker mornings! 9AM: OUTDOOR CARDIO/CHISEL/CORE (so this is EVERYTHING- lots of strength combined with cardio and core)—NONSTOP..1 hour. Class held at Lake Newport tennis courts. September 6- October 25th, 8 weeks, $120.