Starting January 1st through January 31st, the member coming into the gym the most number of days, will receive a free months membership. All you need to do, is scan your access card each time you come into the gym.
Let this competition help you get started on your fitness goals and objectives.
Fine print: Must be an auto-pay membership in good standing. Must scan in using access card/fob. Only one visit per day will be counted. Must actually work out (sorry, no scanning in on your way to/from work) 🙂 In the event of a tie, a random name will be selected. Contact us for more details.
Definition of mace 1a: a heavy often spiked staff or club used especially in the Middle Ages for breaking armor b: a club used as a weapon
You might remember a mace based on the description above. Historically it was used as a weapon but in this article, we talk a little about how the mace has been transformed into a tool to improve your strength, mobility and functionality. The creative use of this tool in the use of Steel Mace Flow (created by Leo Savage), is a combination of strength, balance, form and is performed in a choreographed fashion.
Steel Mace Flow is a relatively new movement practice with the goal/ benefits to improve the body’s strength, mobility, and functionality. Training the body in multi-planar movements while simultaneously wielding a steel mace to offset your weight. Resulting in the activation of major muscle groups and stabilizing muscles.
Once structure is established, and strength begins to grow, individuals can start performing, connecting, and creating flows that allow them to express themselves through this movement practice.
In my experience the mace speaks to everyone in a different way, and it is incredible to witness the creations of others once they have solidified the fundamentals.
We will be offering a 6-week workshop where we will cover basic hand transitions, development of structure and strength, learn overhead 360’s, and complete and series of eight sequences known as the Master Class Flow. The classes will be each Tuesday night at 6:30pm starting on October 15, 2019.
This workshop size is limited to the first 10 people; You’re assured personal attention and instruction. This price of this workshop is only $250 (averaging less than $42 per session)
Join us and instructor Nathan Oakes on the journey of discovering the practice of Steel Mace Flow.
For the month of August, 2019, we are running a challenge where the person attending the most classes during the month of August will be awarded a free months membership (either a Class Pass membership or open Gym).
During this promotion, be sure to bring in your friends because in the event of a tie, the person who brought in the most guests takes home the prize!
To make it easier for you to recruit friends and family, during this competition non-members can attend their first class free. After this competition, non-members will no longer be offered a free class.
People use personal trainers for a variety of reasons, like
Help with weight loss
Learn correct movements to prevent injury
Recover from an injury, often after physical therapy
Create a workout routine
Improve flexibility and maintain mobility
Prepare for a competition
To gain support and confidence
Whatever your reason, our Certified personal trainers are available to help you with your specific needs. We offer a variety of training options such as package prices, bulk discounts, and group training. If you would like more information, or to meet with a trainer, call today or fill out the form below.
I wish I was more of a wordsmith. That’s exactly what I this article is all about.
While I said “I wish”, my real desire is to have a vocabulary which would allow me to effectively illustrate the thoughts within my head, so others could understand them.
But alas, to have such a skill, I would need to read more, study more and practice more. To read, study and practice, I would need to make a commitment to time and effort to develop those skills which would mean that I would have to sacrifice or otherwise limit some other activity to make this commitment. That is not something I want to do at this point. So if I don’t want to put in the effort, is this something that I really want? No, it’s not.
When I set out to go to the gym, my goal wasn’t weight loss. I didn’t care about my weight, I cared about mobility. I feared being in a position where I couldn’t take care of myself because my weight and strength were not in balance.
I think it’s important to make these distinctions about what we really want or don’t want. Only then can we focus our efforts in a direction to get the results we want. Fitness encompasses so much more than our physical well being and to make meaningful change in our lives we need to be honest with ourselves.
As with any relationship, to build a relationship we need to listen. That is true as it relates to our own inner voice as well. Listen for those qualifying words like “I wish”, “I can’t”, “maybe later”, “I will try” when we talk about ourselves. Can you replace those with words like “I will set a goal”, “I can”, “right now”, “I will do the best I can”? These seemingly inconsequential words will have an impact on how you live your life. It moves from a passive voice to an active voice.
Once you have identified what you really desire, ask yourself why and see if you can break it down into smaller pieces. Weight loss as an example; Rather than setting a goal to loose weight, think about why you want to lose weight. As I mentioned, in my situation it was mobility. Knowing that, I could set goals such as touching my toes as a mobility benchmark. Your goals may change, broaden or be redefined as you progress.
Try to set goals you know you can achieve while still challenging yourself. If you find that you can’t achieve your goal, re-define it rather than abandon it. I will use the gym as an example. If you have some social anxiety about going to the gym, maybe the first goal is to get to the gym parking lot. That’s it. The next goal might be to get in the door and walk to the back of the gym, then back out again. Check. Then the next goal might be to do one exercise. Keep challenging yourself. Change is difficult but as you become more and more of the person you want to be, the more rewarded you will feel.
The title of this blog is Identifying Your Goals, not achieving them. I hope the take away from this is that you take time to identify the goals you want to pursue and the ones you don’t (at least not right now). Set yourself up to succeed by setting goals that you want to achieve.
In May of 2018, I purchased this gym. It has been a wonderful experience! I’m so glad to have this great opportunity and I would like to share my excitement with the people who have helped make it all happen. The members.
In celebration of the members and our one year anniversary, we are going to have a Member Appreciation Event to celebrate our collective progress.
The event will be held on Saturday, May 11, 2019 from Noon to 2pm. Please join us for some healthy snacks, door prizes, activities and a silent auction!
We will be offering some door prizes for our members which include Personal Training, Diet planning and Class passes.
We are also planning to offer short 15 minute activities with the trainers which you are encouraged to join in on. A schedule is coming and will be posted in the gym. While you are not required to attend any of these events, you will earn RNF Bucks for the events and can use those to bid on items in the silent auction or use towards a massage! Fun, right?! Members will also receive RNF Bucks based on how long they have been members, how often they use their access card and other benchmarks.
Not a member? This is a great opportunity for you to stop by and check things out. You can join in for any of our free activities and have some snacks. Door prizes are reserved for members of the gym, however you can still join in on the silent auction and speak with the owner and or trainers. If you join the gym during the event we will refund your activation fee in your 4th month of membership.
A shout out to Maine Medicare Options for their generous contributions to help make our event even better. Thank you!
Each of the following exercises were done for 30 seconds, with a 30 second rest in between each exercise. We did them in groupings of two and four sets each. You can adjust the duration or the rest periods as appropriate for your fitness level.
If you would like any guidance on any of these exercises, please see me or one of the trainers.
As with any exercise, listen to your body and stay hydrated. If you are having trouble with these, extend the break time in-between or rest as needed. If you become light headed, sit down and catch your breath. Be sure to get something to drink and ask for help if you need it.
Jumping jacks are an old grade school favorite! I remember doing these in the gymnasium during gym class. Start your 30 seconds Right Now.
Plank hop off a box
These Plank Hops are kind of fun. Get in a plank position with your feet on the box (with the box against the wall. Please do not put your feet directly on the wall). Repeat these for 30 seconds, then start your jumping jacks again and complete these 4 times in total.
Alternatively: If you have trouble using the box, you can modify this exercise by using the floor (rather than the box) on the extension movement.
This is a great spin on the jumping jacks. Rather than reaching as you would in a typical jumping jack, you would remain in the half squat position the whole time and just jump, moving your legs to the side and jump again, moving your legs to the center position. Repeat for 30 seconds.
1 Leg Burpees
Everyone loves burpees, right? OK, maybe not. Try them on one leg; It helps you work on your balance and builds muscle, it’s kind of fun. Do these for 30 seconds, then return to the Squat jacks and repeat these 4 times.
Alternatively: If you have difficulty doing a full floor burpee, you can modify it by putting your hands on the box (6″, 12″ or 24″ elevation) and completing the exercise like that.
Hop on the rowing machine and row for 30 seconds. Simple, right? Well, if it’s simple, then you aren’t pulling hard enough. (haha)
Hop on the spin bike and pedal fast and hard for 30 seconds. Then jump off and hop back on the rowing machine. Rinse and repeat three more times.
You’re getting to the end of this workout, just two exercises left. First, is the Ab crunch. Do these for 30 seconds. Note that you are not looking to curl all the way forward. You want to feel this in your abs not your back. Notice the angle of Cathy’s elbows. They remain at the same 90 degree angle from the top position to the bottom position. Focus on pulling with your abs, not your arms.
Now for your back extension. Adjust the machine so that you can bend at your waist with your feet firmly planted on the rests. Then cross your arms over your chest and lower yourself down. When you are fully extended forward, return to the upright position. In the upright position, you want to be in a straight line, do not curl yourself up (backwards). Just come up to the point where your body is in a straight line and repeat. Do this for 30 seconds. On your last upright movement, grab the handles and slowly put your feet on the ground. You may feel dizzy as you stand up so be careful! Now back to the ab machine you go. Repeat these three more times.
When considering a gym membership, there are some considerations outside the monthly membership fee which can impact what he real cost will be. Below are some things to consider.
I occasionally hear people comment that gym memberships are too expensive. Often times, they are looking at the monthly fee only, and not the total cost of a membership. Other gyms often have other “hidden” fees and terms which change the true cost of your membership.
Activation fees are sometimes referred to as an Initiation Fee, Inception Fee or Setup Fee. These fees are typically a one-time fee charged when the account is created. This fee is not a recurring fee, and will not be charged again during your continuous membership.
We do not charge an annual fee on top of our membership. Many gyms have started implementing Annual Fees. These are fees you pay over and above your monthly membership fee. They are charged annually and are often unavoidable as the gym may require it at the time you sign up, or they will lock you into a contract which extends through a fee billing period. These fees can be $50 or more, so that raises your monthly fee another $4.17 per month.
We don’t have a minimum contract term on our auto-renewing memberships so people can cancel any time with a 30 day notice.
Many other gyms, particularly the “cheap priced” gyms require a contract to obtain their lowest pricing. That means to get say, a $19 per month contract, you will sign a 12 month contract which is $228 per year (plus the annual fee of lets say $40). That still seems like a good deal, right? What happens if you move and only needed the membership for 6 months, or if you become injured after 2 months and can’t utilize the membership or maybe you have found that you don’t like that gym anymore?
Now let’s talk about collection. These low-priced gyms are in the business of collecting money, and if you break the contract, you will still be held accountable for the outstanding balance and they will take you to collection and potentially damage your credit. It would be smart for you to review the Better Business Bureau or consumeraffairs.com and see what kind of complaints these gyms may have had against them so you can decide if they are truly the deal you are expecting.
We keep our programs pretty simple. Once you sign up for our auto-pay contract, you will never have more than one month more to pay. That’s it. You tell us that you want to cancel (there is a 30 day cancellation policy) so you will have one more billing and you’re done. It’s that easy.
We often forget that we are willing to pay $50 or more for a two hour movie, or we will pay $2.50 for a cup of coffee ($50/month). Then there’s cable TV which averages $50-60 per month or a night out for $100. I wouldn’t suggest that you not do any of these things, however when you are considering spending $40 a month for a membership to make you healthier, improve mental clarity, provide you with more physical independence and be in a safe environment, it seems like a pretty good deal.
Many insurance companies and employers provide a reimbursement for gym memberships. So check with your Human Resource department and see if they offer some kind of reimbursement for your membership and personal training.
Years ago, I had a personal trainer. I saw him three times a week and being accountable to my appointments with him, I was diligent about getting to the gym. I saw him for two years and decided to stop the personal training with the intent to continue my progress on my own.
What ended up happening is that I remembered some of the routine, but I didn’t remember all of it. In addition, I wasn’t confident about what the weight or even the seat settings were. My trainer kept track of all my records but I had not, I didn’t think I needed them. After all, I had gone to train with him for two years!
One other challenge I experienced was that I felt awkward using the equipment and fumbling around for the settings. This experience was somewhat short lived, but as I progressed, I wasn’t sure when I should increase my weights or by how much. I was quite clueless. This was when I realized that I used this skilled trainer as someone to just keep me accountable. I began to realize that I would have been better served to utilize his skill, but put the accountability on me. Ultimately, I stopped working out.
When I restarted my training routine in 2016, I had my trainer provide me with a written workout routine. With my written workout, I returned to the gym armed with my plan! This worked really well for me as it encouraged me to figure things out on my own a little bit, but I wasn’t left without a resource. It wasn’t long after that I was having the same problems of not knowing when to increase the weights or what to substitute if a machine was busy. So I made another appointment with my trainer to get my plan updated.
Trainers are educated to provide you safe and effective training and that skill comes at a cost, which honestly is a lot for most people to sustain. It is because of this experience I created the On-Track Training and Membership package. This package is designed to provide you with 6 hours of training in the first month so the trainer can learn about you, your objectives and arm you with the techniques and a routine to help you achieve your goal, safely and effectively. This time is also to help familiarize you with the gym and the available equipment. Then, it is up to you to put what you are learning into practice.
Each month thereafter, you will have an hour to meet with your trainer to address your questions, change your routine or get whatever guidance will help you progress towards your goal.
It is my intent with this plan that you will be able to utilize the trainers skill-set in the most effective and efficient manner so you can have objective driven workouts without the expense of a trainer at every visit.