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Steel Mace Flow

Steel Mace

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. 

Nathan Oakes

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.

Healthy Competition

Right Now Fitness Free Membership Challenge

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.


Fitness Classes

Fitness Classes

Sometimes you don’t want to have think about what to do for exercise or you want the guidance and inspiration of others. That’s what our fitness classes are all about.

We offer fitness classes for active adults. This is for folks wanting to work out with a more mature group of people at a pace they can keep up with. This class has a focus on core movements and members have noticed a significant change in their stamina, balance and flexibility.

Additionally, we have a core basics class for anyone who wants to become more familiar with core movements while still having a challenging and rewarding workout.

For those looking to be really challenged, we offer so offer several HIIT (High Intensity Interval Training) classes. These classes will challenge people of all fitness levels.

Our classes run from 45-60 minutes and we limit them to 10 people per class. Check out our classes below. You can just drop in, or sign in online.

Personal Training

Dan Baker Training

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
  • Accountability
  • 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. 


Identifying your goals

Goals

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. 

Member Appreciation Event Schedule of Events

Photo by Padli Pradana from Pexels

If you haven’t already let us know you’re coming on our Facebook event, please do … it will help greatly with planning.

12:15 – 12:30

Kettle Bell Lunges with Cathy

Cathy will lead you up and down the hill doing lunges with a kettle bell

Earn 10 RNF Bucks for attending this class

High Intensity Tempo Training with Erik

A rhythm based class that’s all about moving the body in time with music. No weights or equipment needed. Just a good beat and a little sense of timing.

Earn 10 RNF Bucks for attending this class

12:15 – 1:45

Chair Massage By Diana Mains

Schedule your time with Diana on the day of the event to get your massage. Diana Mains is a Licensed Massage and Polarity Therapist located in Cornish, Maine. She is also a Massage Instructor at Spa Tech Institute here in Westbrook. You can view her website (https://rainbodi.com/) to learn more or call her to schedule a personal appointment at (207) 310-3897. Diana is also contributing a free massage to our silent auction. Thank you Diana for your generous contribution!

Pay 10 RNF Bucks for a 10 minute Chair Massage

12:30 – 12:45

Dynamo warm ups with Dan

A few dynamic, adventurous and fun warm up exercise-movements and stretches, to ready and limber the body up for workout actions.

Earn 10 RNF Bucks for attending this class

Tai Chi with Mike Fleming

An ancient Chinese tradition that today, is practiced as a graceful form of exercise. Tai chi is a mind-body practice that involves a series of slow, flowing exercises that combine movement, meditation, and rhythmic breathing. Although it was initially developed as a martial art, it’s commonly practiced as a form of “moving meditation.” It involves a series of movements performed in a slow, focused manner and accompanied by deep breathing. During this 15 min workshop, you will learn a short version of the Yang Long Style Tai Chi practice.

Mike Fleming is volunteering his time for us and visiting us from New Hampshire. He has 35 years of experience in the Fitness field. Mike has a B.S. in Exercise Science. He is certified in Personal Training, TRX, Pilates, Tai Chi, and Yoga. This is just a bit of what he has done. Be sure to speak with him and learn more about his history.

Earn 10 RNF Bucks for attending this class

12:45 – 1:00

Sandbag carry circuit with Cathy

You will carry a sandbag on your shoulder and then do 2-person squats lifting another bag.

Earn 10 RNF Bucks for attending this class

Shaken to the Core with Erik

Stability of the spine and pelvis, proper posture and postural control. Let’s challenge all the muscles of the core (20+) to become more stable and balanced. Oh Yeah…You might get a few more yards out of your golf swing or rake leaves without back pain.

Earn 10 RNF Bucks for attending this class

1:00 – 1:15

Rumble in the jungle with Dan

Using balls and battle ropes to open up, activate and engage the core in functional movements, resulting in greater flexibility, range of motion, dynamic strength-mobility, balance, speed, reactivity and power generated and controlled via our core. 5-8 movement/sets battle-block.

Earn 10 RNF Bucks for attending this class

1:15 – 1:30

Plank kettle bell share with Cathy

In a plank position, you will pass a kettle bell to the person next to you.

Earn 10 RNF Bucks for attending this class

Let it Burn withErik

Muscular Endurance is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time. How do your legs feel as you climb stairs? Fine on step 1…. Burning on step 20 right!! Train to get to step 30, 50, 100…

Earn 10 RNF Bucks for attending this class

1:30 – 1:45

AMRAP: A HIIT inspired workout with Dan

Four or five movements, repeated for As Many Rounds As Possible, for 6 mins before 2-3 min rest period

Earn 10 RNF Bucks for attending this class

Tai Chi with Mike Fleming

An ancient Chinese tradition that today, is practiced as a graceful form of exercise. Tai chi is a mind-body practice that involves a series of slow, flowing exercises that combine movement, meditation, and rhythmic breathing. Although it was initially developed as a martial art, it’s commonly practiced as a form of “moving meditation.” It involves a series of movements performed in a slow, focused manner and accompanied by deep breathing. During this 15 min workshop, you will learn a short version of the Yang Long Style Tai Chi practice.

Mike Fleming is volunteering his time for us and visiting us from New Hampshire. He has 35 years of experience in the Fitness field. Mike has a B.S. in Exercise Science. He is certified in Personal Training, TRX, Pilates, Tai Chi, and Yoga. This is just a bit of what he has done. Be sure to speak with him and learn more about his history.

Earn 10 RNF Bucks for attending this class

1:50 – Wrap Up

Silent Auction Completion

Members will receive RNF Bucks based on how much they have spent on membership, classes and gym paid training during the year. They will also accumulate RNF Bucks based on referrals and completed Google / Facebook / Yelp reviews online.

Lastly, anyone can accumulate bucks by attending the classes put on by the various trainers.

Door Prizes Awarded

Only Members are eligible to receive door prizes. Member must be present at time of drawing to be eligible to receive door prize. You should bring your identification.

RNF Bucks have no cash value and can only be used the day of this event.

Member Appreciation Event

RNF Member Appreciation Day 2019

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.

As mentioned above, you can also use your RNF Bucks for a chair massages from Diana Mains Massage (https://www.facebook.com/dianamainsmassage/).

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.

Maine Medicare Options Logo

A shout out to Maine Medicare Options for their generous contributions to help make our event even better. Thank you!

C a T’s March Friday Workout

Concept II Rowing Machine

Here is Cathy and Tom’s Friday workout.

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

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.

Squat Jacks

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.

Rowing Machine

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)

Spin Bike

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.

Ab Crunches

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.

Back Hyperextension

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.

Cost of a Gym Membership

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.

Monthly Membership

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

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.

Annual Fees

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.

Minimum Contracts

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.

Comparison

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.

Reimbursement

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.

Check our prices

Register for an account at our gym

On-Track Training Program

On-Track Training and Membership Program

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.

Contact us to learn more!