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itness ified F Divers Club

GREAT GIFT IDEAS For Dad June 17th, 2012


MEMBERSHIPS PERSONAL TRAINING MASSAGES GIFT CARDS 1 HOUR SOQI T-SHIRTS & MORE

Congratulations Jennifer Kenny Winner Of the 4 Week Challenge

Kids Camp
Schools out. Now what? Send your kids for some fun times at DFC. June 13th July 1st Ages 6-12 Mondays, Wednesdays And Fridays For # weeks Cost $100 Additional siblings Are $50 each

Jump Training
Take your game to The next level

Student Summer Rates


90 days for $118.50**
Must be paid in full.

That is only $1.25 per day! 90 days for $90


Must be paid in full.

Thats only $1 per day For FI interns and children

Closed Sunday June 10th 2012

Increase Vertical Jump Foot Speed Agility Reduce Injury

Schedule and price

Jump training will begin on Monday June 11th at 1 PM. Each class will be one hour long running every Monday, Wednesday, and Friday from 1PM to 2 PM. Our last day of jump training will be Friday July 20th. No classes June 15th or the week of July 4th. Fourteen sessions in all, $15.00 per session , $210.00 for all fourteen sessions. Missed sessions can be made up in accordance with trainer and student availability.

Trainers Corner:
Jean Turner
Personal Trainer, Certified Yoga/ Pilates Instructor, Lifestyle Fitness Coach

MORE FUN FITNESS TESTS Did you enjoy Danielles balance test in last months letter? How did you do, were you surprised with your results? Here are a few more fun and simple tests that you can do to check your strength and flexibility levels. We use these as a starting point when working with new clients, repeating every 4 to 6 weeks to see how they are progressing. You can monitor yourselves by doing the same. LEG STRENGTH -- Wall Sits Stand in front of a wall (facing out) and lean against it. Slide down until your knees are at about a 90 degree angle. Hold for as long as you can with good form trying for 1 to 3 minutes. UPPER BODY & CORE STRENGTH -- Push-ups Perform as many regular or knee push-ups with good form as you can. Lower your chest 3 to 4 above the ground. CORE STRENGTH -- Forearm Plank Lie face down on a mat resting on forearms, palms flat, elbows under shoulders. Push off the floor raising up onto toes and resting on elbows, keeping back flat forming a straight line from head to heels. Hold for as long as you can, keeping good form, trying for 30-60 seconds. ABDOMINAL STRENGHT Bent Knee Sit-ups Lie on your back with knees bent, feet flat (toes can be hooked under a couch if feet wont stay down). Cross arms over chest, keep neck in line with spine as you come all the way up, lower all the way back down, thats 1 repetition. Do as many as you can keeping good form in 1 minute. FLEXABILITY -- Sit and Reach Sit on the floor with a yardstick placed between your straight legs, 0 marks towards you and heels at the 15 mark. Sit up tall, place one hand on top of the other, take a deep inhale and as you exhale gently stretch forward along your yardstick as far as possible. Repeat 2 more times for an accurate score. Keep track of your results and set a goal. Repeat the tests in 4 to 6 weeks to monitor your improvement. Make sure you warm up for at least 10 minutes before performing any of the tests.

Allport, Edgar Alvord, Thomas Beauch, Joanne Bellsky, Chuck Bellsky, David Breinager, Tina Buerkel, Patsy Cederberg, Aaron Cederberg, Sue Daenzer, Mitchell Daniels, James Dickson, Cole Dietrich, Gary Edmond, Eric Fechner, Eilene Felske, William Gardy, Brad Gawne, Jane Gerry, Kimberly Goff, Kay Hamlin, Joseph Hartwig, James Haubenstricker, Irene Hebert, Susan Hines, Ron Hoard, Gregory Hodo, Clint Hoesman, Bill Hoesmen, Bryan Hollerback, Sherri Holt, Wendy Immer, Karl Jastrzembowski, Greg Johnson, Erin Johnson, Lucile Karst, Sheri Knight, Nancy Knop, Kristine Krafft, Katie Krick, Justin Kueffner, Eliabeth Kuhlman, Erich Labrenz, Paige LaBrenz, Paul

Laux, Mary Lenk, Dennis Lesh, Tom List, Chris List, Sheila Lupcke, Cindy Mattlin, Marty Mattlin, Patricia McMartin, Carly Merrihew, Scott Miller, Rodney Nettlemen, Kathy O'Connell, John Parlberg, Cathy Piper, Stacey Poellet, Barbara Poellet, Donna Reinbold, Ryan Rice, Diane Rice, Robert Rupprecht, Nathan Sassone, Charles Scherzer, Louann Schiefer, Margaret Schmitt, Andrew Schmitt, Tina Sebert, Dustin Sella, Michael Slater, Debra Smith, Randie Stamiris, Sheila Strickert, Christina Taylor, Marcia Townsen, Morgan VanOoteghem, David Vanwormer, Edward Walderzak, Mike Weiss, Ruth Wellman, Corinne Wenzel, Nancy Wilds, Jan Winslow, Stephanie Zehnder, Brittany

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