MARCH CANCELLED DAYS

Following are our cancelled days of training this month which goes through Sat April 3:

Sat/Sun Mar 6 & 7

Wed Mar 10

Mon Mar 15

Tues Morning training Mar 16 (come that evening if you can)

Thurs Evening training Mar 18 (come that morning if you are able)

Fri/Sat Mar 19 & 20

Wed Mar 24

Sun Mar 28

Fri Apr 2

Please come to aerobics/yoga on cancelled days of training and show up on the other days of training for extra day workouts (and sometimes ‘core team workouts, too!)

Remember: March will be a ‘long month’ where we work out for 5 weeks total but take off extra days; you’ll still get 4 total weeks of training and if you come in for the extra days you’ll really get your money’s worth! We usually still have 6 am Coed training on cancelled days and all our regular aerobics/yoga, but this month Jake will need to take off Mon Mar 1st and 15th, so please note those dates on your calendar. 


GO GREEK!

This is a great article on how to use Greek yogurt with a good substitution list, too.

https://www.sparkpeople.com/resource/nutrition_articles.asp?id=2656&utm

FOAM ROLLERS

We have these available for your use in our club. Please watch the video and then ask me for specific moves related to your tightness. https://www.sparkpeople.com/resource/videos-detail.asp?video=63&utm_source

How to Use a Foam Roller Video | SparkPeopleI haven’t used my foam roller in quite a while. It is painful to use at times. I have lupus and fibromyalgia. However, I do use it when I feel muscle is tight.www.sparkpeople.com

HIGH REP/LOW REP

(AlamoShape note: Common knowledge tells us that lifting high reps {assume lighter weight you can do 10-12 times} is good for muscle size and low reps {assume heavier weight where you can only do 3-5 reps} is best for strength gains. This article examines a study that says that may not necessarily be so. The bottom line: mix it up for the best results…strength gains and muscle growth.)

“Two studies have shown similar cracks in the rep-range gospel recently when they determined that even very low-load training can spark comparable muscle-growth gains if performed to muscular failure. (AlamoShape note: this means much higher reps/lighter weight where you don’t stop until you can’t do anymore)

Hypertrophy and strength training should not be considered competing, but rather complementary methods of training.

In other words, it’s worth your time to occasionally break out of that “3 sets of 10” mentality and alter your training volume and intensity to avoid plateaus in strength and hypertrophy. Here are my tips for you:

  • Don’t following a training program simply on the basis that it increases post-workout hormone concentrations.
  • If your goal is to build muscle, don’t fear heavy weights. You shouldn’t lose any mass during a strength phase. In fact, it may even spark some new gains.
  • Utilize a wide variety of rep ranges and rest intervals in your training. Be sure to apply progressive overload to prevent those dreaded plateaus in gains.” https://www.bodybuilding.com/content/the-new-science-of-size-and-strength.html?
The New Science Of Size And Strength | Bodybuilding.comPrior to becoming a researcher, I was just another diehard lifter strictly adhering to the deeply ingrained rules of bodybuilding. But over the years, the academic in me has grown to question even the most fundamental principles of training. For instance, let’s say someone tells you they want you to …www.bodybuilding.com

VACCINE FINDER

It might not hurt to place a call into one of these locations to see if you can be put on a list for any extra vaccine at the end of the day. You’ll need to have your confirmation code from the NMDOH (you’ll get this after registering for the vaccine.) It’s worth a shot!  https://vaccinefinder.org/

VaccineFinderVaccineFinder is a free, online service where users can search for locations that offer vaccinations. We work with partners such as clinics, pharmacies, and health departments to provide accurate and up-to-date information about vaccination services.vaccinefinder.org

Masks/shields/infection

Please see the article below….Once again I urge you to properly wear a mask, not just a shield, in our classes. It’s not a requirement yet, but it only takes one complaint to shut us down for a week. I have a great ‘box’ type mask that I’m able to teach an hour of Step in while talking the entire time. If you’re interested I can let you try one and then get a few more made. They are $15 each and you can pick from a variety of fabrics.  

I would hope there isn’t a need to tell our members that they should not enter our gym if they have just tested positive for Covid. I also hope that you know to stay home if you have any symptoms of Covid. Please do not assume it is a sinus infection as that is the assumption made by several people who later tested positive. 

“The majority of attendees did not keep their masks on throughout the entire class. Added to this, 22 people attended the high-intensity workouts despite exhibiting covid-19 symptoms and three after having tested positive for the virus.” 

https://www.washingtonpost.com/nation/2021/02/25/gyms-coronavirus-masks-cdc-ventilation/

Coronavirus outbreaks in gyms traced by CDC, which warns that masks, ventilation must improve – The Washington PostThe Centers for Disease Control and Prevention on Wednesday urged gym users to wear masks during intense workouts — even when socially distanced — and asked gyms to improve ventilation and …www.washingtonpost.com
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