OAKRIDGE NEWS www.oakridgefitness.com

February 2013

CLUB STAFF Nathan Cook…………….…General Manager

nathancook@oakridgefitness.com Ines Mossbacher……….Operations Manager

inesmossbacher@oakridgefitness.com Erin Wimmer………….Group Fitness Manager

erinwimmer@oakridgefitness.com Debbie Tisinger-Moore…......Racquetball Pro

Debbie@oakridgefitness.com Marc Majdick…………………………Tennis Pro

MarcsTennis@aol.com Kim Johnston…………...……Activities Director

kimjohnston@oakridgefitness.com Kristina York………..….....Membership Advisor

kristinayork@oakridgefitness.com Nina Ruiz………...…….…Membership Advisor

ninaruiz@oakridgefitness.com Randi Snyder…....Personal Training Manager

randisnyder@oakridgefitness.com Jen Reed …………………….………Yoga Lead

jenreed@oakridgefitness.com OAKRIDGE ATHLETIC CLUB

2655 ERRINGER ROAD SIMI VALLEY, CA 93065

805.522.5454

AT OAC, yoga has always been part of our programming. However, without a designated studio we have never been able to offer the variety of styles,

proper yoga environment, and an extended class schedule. We believe that yoga is more than a fitness

class, it’s a lifestyle, and therefore to be practiced properly needs a designated unique space. To that

end, we have created the OAC yoga studio that opened February 1.

You can take your Cardio, Strength Training and favorite Sport to the next level by adding yoga into your weekly

routine by counterbalancing much of the muscle tightening effects, developing better body awareness,

balance, flexibility, metal focus and breath control. Create a balanced state of mind & body on the yoga

mat then feel the effects in everything you do.

With our Premium Membership Packages you gain unlimited access to a variety of Vinyasa, Power, Hatha and Gentle yoga classes offered in the NEW OAC Yoga Studio. For questions regarding premium memberships options please contact our membership department

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Yoga Style Guide There are many different styles of yoga being taught and practiced today and it can be tough for a beginner to figure out the differences. Although almost all of these styles are based on the same physical postures (called poses), each has a particular emphasis. This quick guide to the most popular types of yoga taught at OAC will help you figure out which class is right for you.

HATHA

Hatha is a very general term that can encompass many of the physical types of yoga. If a class is described as Hatha style, it is probably going to be slow-paced and gentle and provide a good introduction to the basic yoga poses.

VINYASA

Like Hatha, Vinyasa is a general term that is used to describe many different types of classes. Vinyasa, which means breath-synchronized movement, tends to be a more vigorous style based on the performance of a series of poses called Sun Salutations, in which movement is matched to the breath. A Vinyasa class will typically start with a number of Sun Salutations to warm up the body for more intense stretching that's done at the end of class. Vinyasa is also called Flow, in reference to the continuous movement from one posture to the next.

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RESTORATIVE

Restorative yoga makes use of props to support the body as it relaxes into poses over the course of several minutes. The idea is to stay in each pose long enough to encourage passive stretching. Seated forward bends, gentle supine back-bends, and twists are examples of the type of poses that can be adapted to be restorative with the addition of props.

HATHA BLEND

A hybrid between different styles of teaching incorporating strength, grace and alignment to create a challenging yet safe practice.

VIN-HATHA YOGA

This class combines the flow of Vinyasa with the moving meditation of Hatha. The main emphasis of "Vin-Hatha" is to build strength in order to prepare for a more advanced practice with specific focus on alignment and internal balance.

YOGA FLOW

A dynamic, physically and spiritually energizing form of yoga that sculpts, hones and tones every muscle in the body. Linking one movement into the next and the presence of mind from one moment to the next.

SUNRISE YOGA

Start your morning off with sun salutations and begin your day with a balanced body and mind.

GENTLE YOGA

Gentle enough to attend every day and ideal for students looking to begin their practice or for those concerned with injury.

VINYASA FLOW YOGA

A vigorous, more athletic approach to yoga techniques characterized by flowing poses and sequences that are linked to the breath.

BASIC FLOW YOGA

An introduction to a flowing yoga practice. Using the time-honored wisdom of yoga, this practice is a dynamic combination of strength, sweat and spirituality.

ATHLETIC YOGA

A yoga class designed to meet the needs of the athlete. The focus is on stretching and strengthening with the intention of improving performance, whatever your sport. Challenging for all levels this workout is truly meditation in motion.

Pro's Tips by Marc Majdick, USPTA Professional and

OAC Head Professional

Forward Movement, Experimentation, &

Focus An early split step allows for good anticipation and proper

weight transfer. Experiment with your stroke:

say to yourself one of the following: “harder”, “softer”,

“faster”, “slower”, ”higher”, “lower”, “flatter”,

“spin”. Experiment with your

swing speed, too slow will push

the shot. Too fast will lose control. Find

the racket speed that works best

for you. Watch your opponent.

Anticipate his/her return. Focus on your point of

contact. Wham, your shot will be

amazing!

TENNIS

tennis club hours of operation

m-f 5:00am-11:00pm s-s 7:00am-7:00pm

court reservations required

Marc Majdick TENNIS PRO

Valentine’s  Tennis  Social  &  Pot-Luck:  

Friday  February  15,  7-9:30  PM  

Join USPTA Pro Marc Majdick for Doubles t ips, and "Chal lenge Court"

Second Sess ion

Winter Jun ior Tenn is Lesson

Program

5-week sess ions

2/ 1 1 / 13-3/ 17/ 13

Our "Holiday Tennis Social" occurred on

December 8. Ladies winner was

Jackie Hardie runner-up: Linda Kasko

Men’s co-winners were Richard

Leonard & David Boyd. The event highlights were

the group camaraderie, fun doubles play, and great "pot luck" food!

Save the date

March 15, 7-9:30PM

St. Patrick’s Day

“Pot luck”

Tennis Social

OAC Member perks

receive discounts at all the

businesses listed & check the

website to find even more!

oac member perks

Randi Snyder personal training manager Trainer Tip

Simple resolutions are more effective…..

Health and fitness resolutions do not need to be complicated or lengthy, take a step back and focus on simplicity instead.

• Don’t drink soda, sugar free or regular.

• Cook fresh food and do it more often

• Ditch the magic number on your scale

• Walk or bike everywhere you can

• Get outdoors more

GPT featuring TRX™!

Join our Group Personal Training (GPT) classes for an awesome

workout that will keep you looking good and feeling fit. GPT (featuring TRX) is a revolutionary

method of leveraged body-weight exercise known as suspension training. It was

originally created by the U.S. Navy SEALS and has now been

adapted for use in Group Personal Training. TRX allows the group trainee to safely perform hundreds of exercises that build

power, strength, flexibility, balance, and mobility.

For more information contact Randi Snyder

Shake of the month Too cold outside for a smoothie? Try this warm and fuzzy

favorite instead! Clean Protein Hot Chocolate

1/2 C Almond Milk (can substitute Skim or Unsweetened Soy Milk) 1/2 C Water 1 tsp Vanilla

1 scoop Protein Powder (vanilla or chocolate works) 2 TB unsweetened, dark Cocoa Powder

1 tsp sweetener Bring milk and water together over a low boil, add

remaining ingredients and stir well.

Pour into your favorite mug and enjoy!

PERSONAL TRAINING

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Client Testimonial: I’M A BELIEVER! A year ago, I decided to sign-up for the ‘Hold it for the Holiday’s’ weight contest at Oakridge. I lost 17 pounds and won GPT training! I’ve been a member of OAC since 1996, and an avid swimmer,

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triathlete, runner and cyclist, but it seemed no amount of cardio activity was enough to transform my body the way I wanted to. Randi Snyder was present during my contest weigh-in; listening to my complaints about the cellulite on my legs even after my 17 lb. weight loss. Randi said, ‘Wendy, weight training is the only thing that will transform your body.’ I had never given much thought to weight training; always thinking it would make me look bulky….was I wrong! I’ve lost inches in my legs, waist, back, arms, calves, ankles– you name it, I’m toned all over. I have muscles I didn’t know existed on my body! I began with GPT and then added two days a week of individual weight training with Randi Snyder. Randi’s expertise in weight training, diet and nutrition has changed not only my appearance, but my attitude towards food and diet. I was a coffee for breakfast, no lunch and a light dinner eater after I turned 40, constantly trying to keep the weight from creeping on, but nothing was working. When I began training and GPT with Randi, she advised me to begin a well-balanced eating program, which seemed like a

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good way for me to gain weight…Again, I was wrong! I began eating a balanced

breakfast, lunch and dinner with fresh and whole foods and began seeing immediate results in my muscle to fat ratio. This is why there are experts in every field! Randi is an expert in her field and one to listen to and take advice from! Just look at her! I recommend to all women over 40 (and of course people of all ages) to begin a weight-training regime. I only wish I had started 20 years ago!! Thank you Randi for your guidance and encouragement, you’ve changed my life for the better! Wendy Harper OAC member since 1996

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How to Make a Treadmill Workout Harder If inclement weather has kept your running routine indoors, you may be getting bored of the revolving belt. Not only can running on the treadmill be tedious, but you may also be noticing that you're losing the strength and endurance you've built up from running outside, where everything from the elements to a rocky trail helps tone muscles and make you a better runner. If high-intensity intervals aren't doing it for you anymore, here are a few other ways to make your treadmill workout harder.

Just climb: If you can't or don't want to run, walking at a high

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incline can still burn major calories and get your heart pumping. Find a speed that works for you and crank up the incline.

Run the hills: Once you've gotten used to a high incline on your treadmill, you can up your treadmill workout even more.

Power lunges: While you're still at a high incline, start doing walking power lunges. It's an effective

way to target leg and

butt muscles while adding difficulty to your

treadmill workout.

End on a high note: You jogged your way through another workout, but don't slow down as you see the end nearing; sprint your way to the finish line by upping your treadmill's speed. Make sure you ramp down afterward for a few minutes to cool down safely.

Tips on Creating a Workout Plan

How to Make Sure Your Workout Is Effective

If this month has marked a new commitment to fitness, your exercise goals are probably focused on how to stay motivated and consistent. But as your workout becomes more routine, take a look at your regimen to make sure it is well-rounded and provides results.

Make sure your fitness routine is a mix of cardio, strength training, and stretching to keep the body balanced and prevent injury. Besides your normal cardio workout, make sure you're scheduling at least two 20- to 30-minute sessions each week that focus on strengthening underused muscles. And don't stick with just one genre or level of difficulty; variety and challenge are both key to getting the results you want and ensuring you won't become bored.

You'll also need to pay attention to flexibility; stretching exercises and Pilates or yoga classes help. After any workout, don't forget to properly cool down the muscles and also schedule a longer stretch or foam-rolling session to ensure that your muscles stay flexible and healthy. This will also help muscles recover so you aren't too sore to complete the next day's exercises. Read more tips on building the right workout routine here, and tell us what your weekly workout plan looks like!

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Over the past several years, yoga has experienced an upsurge in popularity in the western world among medical professionals and celebrities alike. While many associate yoga with new age mysticism or the latest fad at the gym, yoga is actually an ancient practice that connects the mind, body, and spirit through body poses, controlled breathing, and meditation. The practice of yoga has many health benefits associated with it, so read below to discover 77 benefits of incorporating yoga in to your daily lifesytle

Health Benefits Within

From lowering blood pressure to increasing pain tolerance, the following health benefits can all be discovered within the body.

• Blood pressure. A consistent yoga practice decreases blood pressure through better circulation and oxygenation of the body.

• Pulse rate. A slower pulse rate indicates that your heart is strong enough to pump more blood with fewer beats. Regularly practicing yoga provides a lower pulse rate.

• Circulation. Yoga improves blood circulation. By transporting nutrients and oxygen throughout your body, yoga practice provides healthier organs, skin, and brain.

• Respiratory. Like the circulatory system,

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a lower respiratory rate indicates that the lungs are working more efficiently. Yoga decreases the respiratory rate through a combination of controlled breathing exercises and better fitness.

• Cardiovascular endurance. A combination of lower heart rate and improved oxygenation to the body (both benefits of yoga) results in higher cardiovascular endurance.

• Organs. Yoga practice massages internal organs, thus improving the ability of the body to prevent disease. Additionally, an experienced yoga practitioner becomes better attuned to her body to know at first sign if something isn’t functioning properly, thereby allowing for quicker response to head off disease.

• Gastrointestinal. Gastrointestinal functions have been shown to improve in both men and women who practice yoga.

• Immunity. Yoga practice has frequently been correlated with a stronger immune system.

• Pain. Pain tolerance is much higher among those who practice yoga regularly. In addition to pain tolerance, some instances of chronic pain, such as back pain, are lessened or eliminated through yoga (see below for more on back pain).

• Metabolism. Having a balanced metabolism results in maintaining a healthy weight and controlling hunger. Consistent yoga practice

77 Surpr is ing Hea l th Benef i ts of Yoga

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helps find the balance and creates a more efficient metabolism.

Health Benefits Without

Just as many health benefits occur within the body, there are many benefits that can actually be experienced from without the body. From better sleep to more energy and strength, this list provides several benefits found on the outside of the body.

• Aging. Yoga stimulates the detoxification process within the body. Detoxification has been shown to delay aging, among many other health benefits.

• Posture. The very nature of yoga teaches the practitioner how to hold and control one’s body in a more healthful position. Through consistent practice, your posture will improve so that you look more confident and healthy.

• Strength. One of the premises of yoga is that you are using the weight of your own body for overall strength.

• Energy. Regular yoga practice provides consistent energy. In fact, most yogis state that when you perform your yoga correctly, you will feel energized after your yoga session rather than tired.

• Weight. The benefits of a better metabolism along with the exercise of yoga work to keep your weight in check. Additionally, the stretching of muscles longwise helps to reduce the amount of cellulite that can build around muscles.

• Sleep. Because of the many benefits to both body and mind that a yoga routine can provide, many find that their sleep is much better.

• Balance. An integral part of the yoga practice is balance and control over your body. With a consistent practice, you will find that your overall balance

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will improve outside the yoga class. • Integrated function of the body. Yoga is

derived from Sanskrit and means "to join together and direct one’s attention." This is exactly what happens to your body after you start practicing yoga. Yogis find that their body works together much better, resulting in more graceful and efficient body movements.

• Body Awareness: Doing yoga will give you an increased awareness of your own body. You are often called upon to make small, subtle movements to improve your alignment. Over time, this will increase your level of comfort in your own body. This can lead to improved posture and greater self-confidence.

• Core strength. With a strong body core, you receive better posture and overall body strength. A strong core helps heal and reduce injuries. This is why a lot of athletes do yoga as cross training (boxers, MMA fighters, etc).

• Sexuality. Yoga can improve your sexuality through better control, more relaxation, and more self-confidence.

Emotional Health Benefits

Due to the strong mind-body connection of yoga, there are many emotional benefits to be gained from a consistent yoga practice. Find out how yoga can help improve emotional health with this list.

• Mood. Overall well-being improves with yoga practice. The combination of creating a strong mind-body connection, creating a healthy body, and focusing inward can all lead to improvement in your mood.

• Stress Reduction. The concentration required during yoga practice tends to focus your attention on the matter at hand, thereby reducing the

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emphasis you may have been putting on the stress in your life..

• Anxiety. One benefit to the controlled breathing used in yoga is a reduction in anxiety..

• Depression. Some believe the negative feelings that you may be repressing are brought to the surface during some types of yoga exercise. When this happens, the negative energy is no longer stuck within you, but released through exercise. Regularly releasing this negativity leads to a reduction of depression in many people.

• Self-acceptance. Focusing inward and realizing through your yoga practice that perfection is not the goal, self-acceptance begins to take over.

• Self-control. The controlled movements of yoga teach you how to translate that self-control to all aspects of your life.

• Mind-body connection. Few other exercises offer the same mind-body connection that yoga does. As you match your controlled breathing with the movements of your body, you retrain your mind to find that place of calm and peace that long-time yogis know.

• Positive outlook on life. Continued practice of yoga results in a balance of many hormones and nervous system, which brings about a more stable, positive approach to life.

• Hostility. Most yogis report a huge reduction in the amount of hostility they feel as well as a sense of control when anger flares. This calm effect is likely from the relaxation and meditation that is incorporated in their yoga practice that leads to an overall calming of the nervous system. Less hostility means lower blood pressure and stress and a healthier approach to life.

• Concentration. Researchers have shown that as little as eight weeks of yoga practice can result in better concentration and more motivation.

• Memory. Improved blood circulation to

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the brain as well as the reduction in stress and improved focus results in a better memory.

• Attention. The attention required in yoga to maintain the structured breathing in conjunction with yoga poses sharpens the ability to keep a sharp focus on tasks.

• Social skills. In yoga, you learn the interconnectedness of all of life. Your yoga practice soon evolves from a personal journey to one connecting to the community at large where your social skills improve along with your yoga practice.

• Calmness. Concentrating so intently on what your body is doing has the effect of bringing calmness. Yoga also introduces you to meditation techniques, such as watching how you breathe and disengagement from your thoughts, which help calm the mind.

Body Chemistry

Several aspects of body chemistry such as glucose levels and red blood cells are affected by yoga. Learn how you can improve your body chemistry through yoga.

• Cholesterol. Yoga practice lowers cholesterol through increased blood circulation and burning fat. Yoga practice is a great tool to fight against harmful cholesterol levels.

• Lymphatic system. Your lymphatic system boosts your immunity and reduces toxins in your body. The only way to get your lymphatic system flowing well is by movement. The specific movements involved in yoga are particularly well-suited for promoting a strong lymphatic system.

• Glucose. There is evidence to suggest that yoga may lower blood glucose levels.

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• Sodium. As does any good exercise program, yoga reduces the sodium levels in your body. In today’s world of processed and fast foods that are full of sodium, lessening these levels is a great idea.

• Endocrine functions. Practicing yoga helps to regulate and control hormone secretion. An improved endocrine system keeps hormones in balance and promotes better overall physical and emotional health.

• Triglycerides. Triglycerides are the chemical form of fat in the blood, and elevated levels can indicate a risk for heart disease and high blood pressure. A recent study shows that yoga can lead to "significantly lower" levels of triglycerides.

• Red blood cells. Yoga has been shown to increase the level of red blood cells in the body. Red blood cells are responsible for carrying oxygen through the blood, and too few can result in anemia and low energy.

• Vitamin C. Vitamin C helps boost immunity, helps produce collagen, and is a powerful antioxidant; and a yoga regimen can increase the vitamin C in your body.

Exercise Health Benefits

As a form of exercise, yoga offers benefits that are sometimes not easily found among other exercise regimens.

• Low risk of injury. Due to the low impact of yoga and the controlled aspect of the motions, there is a very low risk of injury during yoga practice compared to other forms of exercise.

• Parasympathetic Nervous System. In many forms of exercise, the sympathetic nervous system kicks in, providing you with that fight-or-flight sensation. Yoga does the opposite and stimulates the parasympathetic nervous system. The

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parasympathetic system lowers blood pressure and slows the pace of your breathing, which allows relaxation and healing.

• Muscle tone. Consistently practicing yoga leads to better muscle tone.

• Subcortex. Subcortical regions of brain are associated with well-being, and yoga is thought to dominate the subcortex rather than the cortex (where most exercise dominates).

• Reduced oxygen consumption. Yoga consumes less oxygen than traditional exercise routines, thereby allowing the body to work more efficiently.

• Breathing. With yoga, breathing is more natural and controlled during exercise. This type of breathing provides more oxygen-rich air for your body and also provides more energy with less fatigue.

• Balanced workout of opposing muscle groups. As with all of yoga, balance is key. If a muscle group is worked in one direction, it will also be worked in the opposite direction to maintain balance. This balance results in a better overall workout for the body.

• Non-competitive. The introspective and self-building nature of yoga removes any need of competition in the exercise regimen. With the lack of competition, the yogi is free to work slowly to avoid any undue injury as well as promote a more balanced and stress-free workout.

• Joint range of motion. A study at the University of Pennsylvania School of Medicine indicated that joint range of motion was improved by participants who practiced yoga.

• Eye-hand coordination. Without practice, eye-hand coordination diminishes. Yoga maintains and improves eye-hand coordination.

• Dexterity. The strong mind-body connection and flexibility gained from yoga leads to grace and skill.

• Reaction time. Research done in India shows that reaction time can be

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improved with specific yoga breathing exercises in conjunction with an already established yoga practice. The improvement was attributed to the faster rate of processing and improved concentration gained from yoga.

• Endurance. Working the entire body, yoga improves endurance and is frequently used by endurance athletes as a supplement to their sport-specific training.

• Depth perception. Becoming aware of your body and how it moves, as one does in yoga practice, leads to increased depth perception.

Disease Prevention

Doctors and nurses love yoga because studies indicate that it can help prevent the following diseases.

• Heart disease. Yoga reduces stress, lowers blood pressure, keeps off weight, and improves cardiovascular health, all of which lead to reducing your risk of heart disease.

• Osteoporosis. It is well documented that weight-bearing exercise strengthens bones and helps prevent osteoporosis. Additionally, yoga’s ability to lower levels of cortisol may help keep calcium in the bones.

• Alzheimer’s. A new study indicates that yoga can help elevate brain gamma-aminobutyric (GABA) levels. Low GABA levels are associated with the onset of Alzheimer’s. Meditation like that practiced in yoga has also been shown to slow the progression of Alzheimer’s.

• Type II diabetes. In addition to the glucose reducing capabilities of yoga, it is also an excellent source of physical exercise and stress reduction that, along with the potential for yoga to encourage insulin production in the pancreas, can serve as an excellent preventative for type II diabetes.

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Symptom Reduction or Alleviation

Medical professionals have learned that the following diseases or disorders can all be helped by maintaining a yoga practice.

• Carpal tunnel syndrome. Individuals with carpal tunnel syndrome who practiced yoga showed greater improvement than those who wore a splint or received no treatment at all. Researchers saw improved grip strength and reduction of pain in the study participants.

• Asthma. There is some evidence to show that reducing symptoms of asthma and even reduction in asthma medication are the result of regular yoga.

• Arthritis. The slow, deliberate movement of yoga poses coupled with the gentle pressure exerted on the joints provides an excellent exercise to relieve arthritis symptoms. Also, the stress relief associated with yoga loosens muscles that tighten joints.

• Multiple sclerosis. According to an article, "yoga is now recognized as an excellent means of MS management." Additionally, National Center for Complementary and Alternative Medicine is funding a clinical trial of yoga for treating multiple sclerosis.

• Cancer. Those fighting or recovering from cancer frequently take advantage of the benefits that yoga provides. Cancer patients who practice yoga gain strength, raise red blood cells, experience less nausea during chemotherapy, and have a better overall well-being.

• Muscular dystrophy. Using yoga in the early stages of muscular dystrophy can help return some physical functions. The practice of Pranayam yoga helped one teen regain many of his abilities lost to muscular dystrophy.

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• Migraines. Regular yoga practice has been shown to reduce the number of migraines in chronic migraine sufferers.

• Scoliosis. Yoga can help straighten the curvature of the spine associated with scoliosis.

• Chronic bronchitis. Exercise that does not elevate respiration, yet increase oxygen levels in the body is ideal for treating chronic bronchitis. Luckily, yoga can do this, as well as aerate the lungs and provide energy.

• Epilepsy. Focusing on stress reduction, breathing, and restoring overall balance in the body are the focus of how yoga can help prevent epileptic seizures.

• Sciatica. The intense pain associated with sciatica can be alleviated with specific yoga poses.

• Obsessive Compulsive Disorder. Studies of people with OCD have shown that practicing yoga has lead to a reduction in symptoms–resulting in less medication or medication no

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longer needed. • Constipation. Due to the practice of yoga

and overall better posture, the digestive and elimination systems work more efficiently. If the practitioner also has a healthy diet, any constipation will be eliminated through yoga.

• Allergies. Using a neti pot to clear the sinuses is an ancient form of yoga to help reduce or eliminate allergy symptoms. Certain types of breathing can also help clear the nasal passages.

• Menopause. Yoga practice can help control some of the side effects of menopause.

• Back pain. Yoga reduces spinal compression and helps overall body alignment to reduce back pain.

for the most current news, events and schedules visit our website at oakridgefitness.com,

follow us on twitter or like us on facebook

Oakridge Athletic Club February 2013

OAC KID’S CLUB please join us for

‘parent’s night out’ the first Friday

of EVERY month. Oakridge Athletic Club will be opening our

kid's club for a *special event.

Parent's can drop off their chi ldren with us starting at 6:00pm and leave the club to enjoy an

evening out.

*advanced registration required at the front desk

kid’s club hours of operation

Mon-Thurs 8-1pm & 4-8:30pm Friday 8-1pm & 4-8pm Saturday 8-1pm Sunday 8:30-1pm

Get your OAC vintage t-shirt

only $15.99 last! while supplies available in both men’s & women’s sizes

www.oakridgefitness.com

(805) 522-5454

5:30 *Spin (INTERVAL) 5:30 *Spin (INTERVAL) 5:30 *Spin (ENDUR)

Lisa Erin W Wendy6:00 Power Step 6:00 Muscle Cond 6:00 **Kick w/ Bags 6:00 Muscle Cond

Erin W. Karen JoAnn JoAnn7:30 Pilates 7:30 Pilates

Jan Deborah8:00 Pilates 8:00 Pilates 8:00 Step (ADV) 75

Erin M Tania Wendy8:00 *Spin (INTERVAL)

8:30 Aqua Power Hour 8:30 BOSU 8:30 Power Step Randi 8:30 *Spin (ENDUR)

Teri Wendy Erin W. Sandy8:30 Step (ADV) 8:30 Water Rhythms 8:30 Aqua Step

Wendy 8:45 Muscle Cond Teri 8:45 Strength Endur. Teri 9:15 *Spin (INTERVAL) 9:00 ZUMBA

9:15 *Spin (INTERVAL) Kaye 9:15 *Spin (INTERVAL) Wendy 9:15 *Spin (INTERVAL) JoAnn YumiJodi Jodi Sandy 9:15 Strength Endur.

9:30 **Kick w/ Bags 9:30 *Spin (INTERVAL) 9:30 Step (INT) 9:30 *Spin (INTERVAL) 9:30 ZUMBA WendyKaye Randi Deborah Erin W Christine 9:30 Aqua Power Hour

9:45 Corebar 9:45 Corebar Erin M.Andrea Kaye 10:00 Muscle Cond.

Andrea10:30 Yoga Flow Basic 10:30 Hatha Blend Basic 10:30 Yoga Flow (L1/2) 10:30 Vin-Hatha (L1/2)

Meg -75min. Cindi - 75min. Jen - 75 min. Cindi - 75 min11:00 **Kick w/ Bags

Andrea12:00 Pilates 12:00 Muscle Cond 45

Erin M. Jodi4:15 R.I.P.P.E.D. 4:15 R.I.P.P.E.D.

JoAnn 4:30 Basic Express Step Karen 4:30 Basic Express Step 4:30 Functional Circuit

JoAnn JoAnn Kaye4:30 *Spin (BASIC) 4:30 *Spin (BASIC)

Karen Jan5:15 **Kick w Bags 5:15 Muscle Cond 5:15 Corebar 5:15 Muscle Cond

Andrea JoAnn Lindsay Lisa5:30 Interval Spin 5:30 Aqua Power Hour 5:30 Interval Spin 5:30 Aqua Boot Camp 5:30 Zumba

Karen Erin M Kaye Erin M. Yumi6:15 Corebar 6:00 *Spin (INTERVAL) 6:15 **Kick w/ Bags 6:00 *Spin (INTERVAL)

Lindsay Kaye Erin W. Jay7:15 *Spin (INTERVAL) 6:15 Zumba 7:15 *Spin (INTERVAL) 6:15 Zumba

Jay Myra Kimberly Karen7:30 Zumba 7:15 Pilates (60) 7:30 Zumba 7:15 Vin-Hatha Blend (L1/2)

Christine Jan Yumi Sarah -75min.Revised 1.24.13

SundayMonday Tuesday Wednesday Thursday Friday Saturday

* denotes class in Spinning Studio! ** gloves are required for class participation!

!Spinning sign-ups at the front desk!

!Minimum age for classes is 12 yrs!

!Shoes required for all classes !

(except Yoga & Pilates)!!

to view class descriptions, visit www.oakridgefitness.com !

!!

OAC CLASSIC SCHEDULE!

OAC PREMIUM SCHEDULE www.oakridgefitness.com

(805) 522-5454

6:00 Int/Adv 6:00 Int/Adv 6:00 Beg/Int 6:00 Int/Adv 6:00 Beg/Int

Wendy Wendy El Wendy El8:30 Beg/Int 8:30 Beg/Int

Matt Matt 9:00 Beg/Int

9:45 Int/Adv 9:45 Int/Adv MattWendy Wendy 10:00 Int/Adv

Matt4:30 Int/Adv 4:30 Int/Adv

Wendy Wendy5:15 Int/Adv 5:15 Int/Adv

Wendy 5:30 Beg/Int Wendy 5:30 Beg/Int

Sandy Sandy6:15 Int/Adv 6:15 Int/Adv

Randi Randi6:45 Beg/Int 6:45 Beg/Int

Chris A. Chris A.

Revised 1.24.13

6:00 Sunrise Yoga 6:00 Sunrise Yoga

Jan Jan8:30 Vinyasa Flow (L2) 8:30 Yang-Yin Yoga (M) 8:30 Vin-Hatha Blend (L2)

Lara 9:00 Vinyasa Flow (L2) Lara 9:00 Vinyasa Flow (L2) Cindi 9:30 Gentle Yoga (A) 9:00 Vinyasa Flow (L2)Katie Katie Ericka Jen

10:30 *Yoga Flow Basic 10:30 Athletic Flow (L2/3) 10:30 *Hatha Blend Basics 10:30 Vinyasa Flow (L1/2) 10:30 *Yoga Flow (L1/2) !0:30 *Vin-Hatha (L1/2)

Meg Jen Cindi Meg Jen Cindi

5:30 Vin-Hatha Blend (L2) 5:30 Athletic Flow (L2/3)

Cindi Jen6:00 Yang-Yin Yoga (M) 6:00 Vinyasa Flow (L2)

Ericka Jen7:00 Restorative Yoga (A) 7:15 *Vin-Hatha Blend (L1/2)

Sarah Sarah

Saturday Sunday

SaturdayMonday Tuesday Wednesday Thursday Friday

Monday Tuesday Wednesday Thursday Friday

SMALL GROUP TRAINING SCHEDULE!

To upgrade a Classis OAC membership to include Premium access, !

contact OAC membership department !

to view class descriptions, visit www.oakridgefitness.com !

No shoes will be permitted !in the Yoga Studio !

!* denotes class in Studio 1!(A) indicates ALL LEVELS!

(M) indicates MULTI-LEVEL)!!

to view class descriptions, visit www.oakridgefitness.com !

PREMIUM YOGA SCHEDULE!

Please join us for a fabulous evening celebrating our guys and gals in the Military.!e era is World World II and music is swinging!

Saturday, February 9, 2013!e Ronald Reagan Presidential Library

Air Force One Pavilion!is evening includes a Cocktail Hour, Bu"et Dinner, and a USO Tribute Show

featuring "Angel City Big Band" and Special Celebrity Guests! Watch our website for more details on who will be entertaining You that evening!

OOOOO Silent and Live Auctions OOOOOAll Proceeds go to support the e"orts of For !e Troops

in sending We Care packages to our Troops in combat areas.

General Admission - $90 per person*VIP Admission - $125 per person*

*For more information on SPONSORSHIPS, to PURCHASE TICKETS, or VIP PRIVILEGES, please go to our website: www.For!eTroops.org or call (805) 306-0830

Views and opinions expressed by For The Troops are not necessarily shared by The Ronald Reagan Presidential Library and Foundation.