Posts filed under ‘Sports and Athletics’
Pam Armstrong: OAC at RiverPlace Fitness Challenger Profile
Pam Armstrong, OAC at RiverPlace Member
Pam, who worked with Certified Personal Trainer Kimberly Berg throughout the OAC at RiverPlace 8 Week Fitness Challenge, started out her program with three simple goals:
- Muscle strengthening (neck, legs, hips, arms/shoulders, and back) in order to reduce the effects of cervical osteoporosis
- Core strengthening for improved balance
- Increased cardio endurance and resistance
With Kimberly’s guidance, Pam has learned how to approach her workout focusing on proper alignment and positioning—both crucial aspects for exercises to be effective. She also discovered that more weight and bigger/faster movements weren’t appropriate for her body’s individual needs.
Since starting her challenge, Pam’s right hip hasn’t caused her pain. She can even sleep on her side! The lateral leg lifts (and other exercises) that Kimberly taught her, have definitely helped. Pam has noticed a marked difference in strength, flexibility and in her core. She’s hopeful that the stiffness in her neck will also reduce in time.
Pam, who has suffered from cervical issues for at least ten years, has tried acupuncture and chiropractic treatments, medical massage therapy, physical therapy, and cervical injections, and nothing has given her relief, until now.
She sends her thanks to trainer Kimberly Berg, and the rest of the OAC at RiverPlace team who helped her achieve these goals!
Interested in joining an OAC’s fitness challenge? Contact the fitness dept. at Bethany, Hawthorn Farm or RiverPlace for more information. Already a devoted challenger? Share your story on our Fitness Challenge facebook page!
Oregon Athletic Clubs Partners with the Portland Timbers
PORTLAND, Ore.— Oregon Athletic Clubs (OAC) announced today their status as an official athletic club partner of the Portland Timbers, an MLS (Major League Soccer) team. The affiliation brings together two dynamic Portland leaders in the spirit of promoting athletics, fitness and wellness.
OAC, which has been a part of the Portland metro landscape since 2000, is dedicated to encouraging and empowering individuals to achieve total wellness through their signature 360° approach which incorporates fitness, mind/body balance and nutrition. The locally owned and operated company bases its success on the personal relationships it forms with every member, and inspires each individual to redefine what they consider “quality of life”.
“Our whole family—from kids to grandparents—are soccer fans just like so many of our OAC community members,” says Heidi Sivers Boyce, President and owner of Oregon Athletic Clubs. “It’s thrilling to be a part of this historic development for Major League Soccer, and the Portland Timbers!”
Through their partnership, Timbers players and their families will enjoy the same premier amenities all OAC members have access to: the area’s top degreed and multi-certified personal trainers, the latest in group fitness, aquatics, Pilates and yoga training, a weight management program, a cognitive health lecture series, workshops given by local fitness and medical experts, rejuvenating services from the Pointe Spa and fresh, local cuisine from the New Leaf Bistro.
OAC’s three clubs (RiverPlace, a landmark in Downtown Portland, Bethany in Northwest Portland, and Hawthorn Farm in Hillsboro) are more than just big box “gyms”. They have proven instrumental in building vibrant surrounding communities through health education, local partnerships, charitable giving, and unparalleled wellness programming for both adults and families.
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ABOUT OREGON ATHLETIC CLUBS
Redefining Quality of Life
The family owned Oregon Athletic Clubs group (RiverPlace, Bethany and Hawthorn Athletic Clubs), has been committed to promoting health, balance and education in the Portland Metro area since 2000. OAC’s three state-of-the-art fitness facilities and day spas located in downtown Portland, NW Portland and Hillsboro, routinely exceed industry expectations in their unique programming and luxurious services for both individuals and families. For more information about how you can experience the OAC difference: www.oregonathleticclubs.com
ABOUT THE PORTLAND TIMBERS
On March 20, 2009, Major League Soccer (MLS) awarded Portland the league’s 18th franchise to begin play in the top-flight professional soccer league starting in 2011. The Portland Timbers will mark their debut MLS season in 2011 in a significantly renovated stadium that will create one of the most unique and authentic soccer environments in the country. New stadium amenities will include better sightlines closer to the action, new premium seating on the east side of the field, a new KeyBank Club, an expansive Widmer Brothers bar area and a team store. The Timbers have been a beloved part of the Portland sports landscape since their early beginnings in the North American Soccer League in 1975, launching the era of “Soccer City USA” in the Rose City.
Spring for Fitness!
Though the seven-day forecast shows an abundance of rain (and maybe even a little more snow!), spring is just around the corner. It’s time to march into health and wellness, and update your fitness routine for the new season!
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After months of the same indoor routines, motivation can seem sparse, if non-existent. This is the time to get up, get out (or at least plan your upcoming spring excursions), take advantage of Portland’s many green spaces, and the numerous programs/offerings happening at your OAC Club to keep you moving into spring!
Most people are more likely to keep working toward their goals if they vary their routines. That’s why we suggest mixing it up! Make it a springtime goal to try at least 1-2 new things a month:
- Go walking, or take a jog in a nearby park on the next dry day.
- Try a new group fitness class, sign up for a personal training package if you’ve never worked individually with a trainer (or just need a bit more excitement injected into your workout plans!).
- Learn (with the help of a trainer) how to use a new piece of fitness equipment or weights.
- Train for something specific (like one of the city’s many run/walks or triathlons which usually also benefit a local charity).
- Join a new training group that meets regularly, where you’ll receive sport-specific advice and group motivation.
- Join a Weight Management Program for nutrition advice and camaraderie.
Are You Ready for Portland’s “Right of Spring”?
It’s time to kick off running season, and first up is the 33rd Edition Shamrock Run! The race, which takes place on Sunday, March 13 is a local tradition, and serves as the official opening day of race season. Bethany Athletic Club has assembled a huge team to participate in this year’s event, which includes 5k, 8k, and 15k runs, as well as a 5k fitness walk and a kid’s run/walk.
Race day is just around the corner, so it’s time to lace up those shoes! Get a head start on your training, and join the BAC Running Club every Saturday morning at 8am sharp!
For more information, contact: Hayley McKeen
Reasons to Start Running—Now!
RiverPlace Athletic Club personal trainer Jeff Smith talks with us today about the benefits of running. For more information about OAC’s running and tri groups, ask your club’s front desk, or visit our Calendar of Events.
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Many people believe that despite the great cardiovascular workout running provides, it will be too hard on their bodies. And it’s a common misconception that vigorous exercise and running long distances over a period of time will cause significant wear and tear on the knees, or even lead to Arthritis. But recent studies have actually shown the opposite to be true.
An article from Women’s Health magazine highlights reasons we should all consider running. The following summary outlines the article’s basic ideas:
- Running is something that everyone can do! Furthermore, you don’t need a gym membership or equipment.
- Running provides a great cardiovascular workout. The average person can burn between 700- 870 calories with one hour of running, making the calorie expenditure greater than any other piece of cardio equipment, including the stair stepper, rowing machine, cross-country skier, and stationary bike.
- Runners are typically at a healthy, average weight, thus creating less pressure on the knees which makes them less likely to develop Arthritis. Osteoarthritis (Arthritis) is most common among people who are overweight.
- Running, like other types of exercise, releases endorphins (the feel good chemical in your body). Exercise has been linked to reduce stress, thus reducing anxiety.
- Running has been linked to a reduced risk of developing various diseases. We have already discussed the lower rates of Osteoarthritis in runners, but vigorous exercise has also been linked to lower rates of breast cancer, age-related macular degenerative disease, and cataracts.
- Stanford University recently released studies that show runners live longer! It’s known that people who exercise have lower rates of disease, healthier hearts, minds, and bodies. So what are you waiting for? Let’s get out and run!
Functional Training, with Michelle Gorman
So what’s “Functional “Training” all about? Michelle Gorman, Program Manager at Bethany Athletic Club, joins us today to explain this beneficial form of training, which has the power to change our daily lives.
If you’ve ever observed OAC Personal Trainers working with their clients, then you’ve witnessed Functional Training in action. What you’ve seen are trainers working with clients to develop programs that help them to function better in their daily activities, including work, recreation and/or athletics. This translates to individuals with increased strength, who are decreasing their chance of injury at the same time.
You might wonder, how often do we perform isolated movements in daily life? You’ll notice our trainers utilizing equipment such as BOSU stability and medicine balls, kettlebells and cable machines. And rather than having their clients simply sit on a machine, they’ll have them work an isolated muscle group for each exercise.
Functional Training uses compound movements to train the body in unstable positions. For example, if you were to sit on a machine, it’s already doing half of the work for you by supporting your back, shoulders and abdominal muscles. If you were to sit on a BOSU ball to perform the same exercise, however, your core stabilizers would have to work to hold you in place, therefore strengthening and utilizing those muscles much more effectively.
Next time you’re in the weight room, take a moment to observe our Certified Personal Trainers who help our members every day to become stronger so they can work without getting injured, enjoy their favorite activities, and perform better in athletic events.
Try out three sessions of Personal Training for only $129, or a 10 pack for only $600, this December! Ask your club’s front desk for details. Members only. Some restrictions apply.
New Running Groups at RiverPlace Help Build Speed & Motivation
Runners looking to keep motivated throughout the cold, rainy fall and winter months are in luck! Join one of RiverPlace’s new running groups led by resident running specialist Michelle Harteloo on 11/2 (Speed Building) and 11/4 (Women’s Running).
Speed Building
This six-week series, which meets Tuesdays at 5:30 pm, focuses on: tempos, intervals, hills and speed/agility. Sessions are both indoors and outdoors, where participants will utilize the gym, track and pool. All levels are welcome! Members pay $75, Non-Members: $135.
Women’s Running Group
The focus of this group, which meets Thursdays at noon, will be on various aspects of running such as: endurance, speed, technique and functional strength building. Sessions will be held either outdoors or indoors utilizing the gym, track and pool. All levels welcome! Members pay: $40.
For more information, contact Michelle Harteloo
When Focusing on Injury Prevention, Start With Your Feet!
Before you begin a new group fitness effort and increase your level of activity, make sure to take some time to focus on injury prevention. Begin by assessing the base of your body—your feet!
While there are many quality fitness shoes on the market today, one size and type does not fit all! Reduce the possibility of injury by finding a pair that properly fits your feet and gait. Get fitted at a local store that has a knowledgeable staff, and can perform gait analysis. Walk or run in the shoes onsite before purchasing them—they should feel comfortable right away. Never buy a pair of shoes if they’re too tight, the heels slip, or feel uncomfortable in any way.
Here are some tips for choosing the correct shoes for your foot type:
Proper Size: Measure both feet. If one foot is larger, fit the pair of shoes to that one. Be sure to leave at least half an inch between your longest toe and the end of the shoe when standing. The side-to-side fit should be snug, but not tight.
Arch and Foot Type: Arches are divided into three categories. It’s essential to know which one yours fall under for proper alignment and the best shoe for your type.
- Normal arch/Neutral = Stability Shoe
- Low/Flat arch/Pronator = Motion Control Shoe
- High arch/Supinator = Cushioned Shoe
Getting fitted in the Portland metro area:
Running Groups to Keep You Motivated All Autumn & Winter!
Fall in Oregon is typcially cold and rainy—no wonder it’s also the very time of the year many people struggle to stick with their workout routines. And while the thought of crawling back under the covers to watch tv on the couch all night might sound tempting, you’ll most likely regret it later. The best advice we have to help keep you motivated, even in the dreariest weather? Participate in group training!
People tend to perform best in a group setting because they’re more likely to push themselves further (both physically and mentally), than if they were to exercize on their own. Another benefit of group workouts is accountability. Other members in the group will look to you for mutual support and to help push them further as well.
Fortunately, RiverPlace Athletic Club has many group fitness options to help keep you going strong throughout the holiday season! Runners looking to keep motivated will be happy to note our two programs beginning in November: a women’s running group, and a series focused on speed building. Both offer the accountability and physical challenge that’s so important to participants.
For more information about these two running programs, or how you can participate in other group fitness opportunities, contact RiverPlace Athletic Club.
Kettlebells Have Arrived!
Bethany Athletic Club now has kettlebells!
Kettlebells were developed in the early 1700′s by Russian strongmen as a way to build strength, endurance, balance, and flexibility quickly. When performing kettlebell exercises (such as the single-arm swing or snatch), you can elevate your heart rate, improve aerobic capacity and increase strength.
Kettlebell training is perfect for individuals without a lot of extra time: workouts fusing cardio and strength training can be done in only 20 to 30 minutes with excellent results.
If you’re interested in having a BAC trainer show you how to use the kettlebells, please contact Michelle at fitness@bethanyathletic.com
