Need help with your new years resolution?

Join our next 12-week challenge!!! Coming January 21st, 2013. See front desk for details.

Ask how you can get the 12 week challenge for

FREE!
#1 New Years Resolution
Exercise more/Eat healthier

Overall Individual Winners Congratulations Men - Andrew Dowis & Women - Tina Miller

12 WEEK CHALLENGE

Final assessment Winners

Most classes attended: MJ Borchard

Wins free smoothie & 1 personal training session

Biggest increase in sit-ups:Andrew Dowis Biggest Sit & reach improvement:

Winners receive 10 Personal Training sessions and CHAMP t-shirt

Andrew Dowis
Wins free personal training session

Be Sure to check out the Group Exercise Schedule! There are added classes and some changes to some class times

Highest % of weight lost: Andrew Dowis

Wins $10 gift card & 1 personal training session

Dec. 31st New Years eve Hours 5am - 1pm Closed New Years Day

Trainers Corner:
Astrowski, Laurie Bade, Sharon Bender, Perry Bickel, Ray Boese, Cal Browning, Lisa Cederberg, Clark Cederberg, Shelly Connell, Carol Coughlin, MJ Demski, Robin Dodak, Lee Dooley, Mary Duff, Ellen Dumler, Gene Elbers, Mary Ann Ellison, Thomas Enoch, Livie Fini, Matthew Fisher, Jeanne Fitch, Reyna Fritzler, Brenda Gales, Robert Gilmour, Kathryn Gorney, Joe Gorney, Judy Grasel, Lisa Grates, Carole Grossi, Amy Grossi, Paula Gutkowski, Kyle Halpin, Danielle Hartwick, Renee Haubenstricker, Julie Hervert, David Hiles, David Hines, Judith Hoard, Matt Hollerback, Lucas Holmes, Fredrick Hopkins, Phil Ibbotson, Kate Jewell, Austin Johnston, Carol Judd, Jason Karr, Charlene Karst, Jim Karwat, Kevin Keller, Andrew Khouleva, Marina King, Corey Kuhn, Gerald Kuhnle, James LaFave, Weston Lafferty, Tom Latty, Tom List, Todd List, Tom Livingston, Frank Loucks, Rebecca Main, Holly Manial, Thomas Manntz, Gail Marcy, Susan Marti, Korinne Mates, Dean McConnell, Maryann Miller, Peggy Murlick, Donald OConnell, Lauren Otter, Greg Poellet, Dale Polley, Sheila Porte, Mary Radziewicz, Penny Rau, Melissa Raycraft, Mike Richards, Heidi Roth, Corey Rummel, Gay Sassone, Debbie Schollmeyer, Kathleen Schroeder, Kenneth Schultz, Lana Schultz, Tom Snover, Nancy Spadafore, Mary Spencer, Scott Storms, Amy Suhr, Brent Totten, Beverly Townsend, Laura Trinklein, Michelle Turner, Jeff Walderzak, Patrick Wallace, Ruth Walraven, Rebecca Wascher, Charridan Weiss, Janice Wenzel, Rollie West, Trever Willcox, Jill Wininger, Kim Woizeschke, Roy Wright, Julie Zuellig, Janet

Cody Fritler

Warm ups, Cool Downs and Stretching Although the temperatures may be dropping for winter, you can still find a way to stay warm. It is always important to warm up before working out. Warm ups prevent many different things. A good warm up should be around 5 to 10 minutes long. Warm ups and stretching will increase your body temperature, and will get your heartbeat up. Stretching before and after a workout is important as well. A good stretch can help reduce muscle stiffness. Warm ups, Stretching, and Cool Downs are simple little things but are the most important things. Warming up A warm up is typically skipped before any workout. A good warm up should typically be a few minutes of cardio. By doing this you are about to reduce muscle stiffness, also you are getting more blood flow through the muscles causing an increase in your metabolism and muscle temperature. Warming up also causes your heart to be at a healthy rate before exercise. Finally, a good way to finish warming up is to mentally prepare yourself for what you are about to do. Think about what you are about to do, what your goals are, and what you have to do to get there! Cool Downs A cool downs is the most common thing that gets skipped after a workout. A cool down is just as important as warming up. A cool down has its benefits just as everything else. A cool down after a workout helps flush out all the lactic acid built up. Also it decreases the chance of fatigue, fainting, and dizziness. Finally, cool downs allow the heart to come back to its resting heart rate. Stretching Many individuals believe that stretching is not important and has no results in their workouts. However what people do not know is that stretching helps your flexibility and helps reduce the risk of injury. Stretching helps increase blood flow through muscles which helps them not tire out to early. Finally, stretching can prevent soreness and help in muscle recovery. Overall, it is very important to follow these things. A warm up gets the blow flowing and the heart rate up. A warm up can also mentally prepare you for what you are about to do. A cool down helps push out toxins that are built up during exercise and brings down your heart rate. Finally, a simple stretch can go a long way. Stretching helps with muscle recovery and tightness within the muscles. Be sure to follow these few simple, important things before and after your workout!

New Year, New You

Tips for Sticking to Your New Years Fitness Resolution
According to USA.gov, the nations official Web portal, losing weight, eating right and getting in shape rank as three of the most common New Years resolutions made each year by Americans. Unfortunately, very few of us manage to keep our hastily-made promises. Experts recommend these tips for setting realistic expectations and attaining your goals: Focus on one day at a time. Instead of promising to get in shape, commit to waking up, putting on your tennis shoes and going to the gym. Dont focus on your resolution as an unbreakable promise to yourself, but as a positive statement about possibilities. Make your resolution known. When we announce our intentions to others, it can help us stay committed by giving us accountability. Make a specific plan that is measurable. 30 minutes of moderate exercise on most days of the week is a good way to start but know your limits and remember to work within them. We wish everyone a safe and healthy 2013.

Diversified Fitness Club Is now a part of the!

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