New Evening Group Fitness Schedule

While we understand routine can be a comfort we know it's important to avoid/overcome plateaus as well as avoid mental fatigue with the same ol' same ol'. We want to ensure you avoid those plateaus and stay excited about showing up for the challenge of a good workout. We will be introducing a new evening schedule every four months. Our first re-write in the series will begin the week following Thanksgiving.

Train with Rich

Honestly, at first, I was intimidated….

        I first met Rich at a seminar on knee health given at Anastasia Fitness in early September.  While the group went through a series of knee movements, Rich looked at me and said my right hip was my problem.  As a runner with right hip pain, I was impressed!  (I was diagnosed with severe osteopenia in my right hip 3 years ago;  I have since improved to moderate osteopenia.)  Rich arranged a time to meet one on one with me for an assessment (at no charge, a perk offered to all attending the seminar).  After observing my running gate, he said that he could fix my stride, thus helping my hip.  He delivered!

        Long story short…my run times have improved…Pink Up The Pace 5k from a 17:07 pace in 2016 to an 11:00 pace in 2017;  Cottonmouth 1/4 Marathon from a 13:25 pace in 2016 to a 10:34 pace in 2017;  and best of all, my hip pain and tightness are greatly reduced!

        Rich has such a wonderful working knowledge of exercise kinesiology.  I have learned so much from him.  If I’m unable to master a movement, he adapts one for me to accomplish the same function.  He explains running and body mechanics in a way that I can understand.  I’ve been running (actually shuffling) wrong for a long, long time…but with Rich’s patience and excellent coaching...no more shuffling for me!!  Rich doesn’t give up on you…ever!

-Audrey J.

TumbleTOT: Music and Move with your toddler

Join Ms. Minnette for a class that is the perfect introduction to movement for your toddler. TumbleTOT provides a safe environment for your toddler to develop physical skills while making friends with other active littles, building a foundation for a lifetime love of movement. Mom, Dad, Grandma or Grandpa get to join on in the fun!

This 4-week course will begin Tuesday, November 28th and finish December 19th. Classes take place from 9:30am-10am. 

Ages 18months - 3 years old

$45

*parents must be in attendance

2nd Half Training with Coach Henry

Class Name: 

2nd Half 

 

Who:

Team Training for the Athletic Professional.

 

What:

HIIT Style workout

Speed, Agility, Endurance, Tone

 

When:

Monday/ Wednesday 430pm                                                                                                         Starting Sept 4th with a free trial session both days then $100/month to follow

 

How:

50 min workout

Warmup, Flexibility

Bungee Cords in Timed Intervals

Kettlebells, Plyos, Med Balls

Tone and Sculpt your way to an Athletic Body

The perfect before, middle of or after work gym

Not only do we offer 13,000 square feet of endless ways to workout we also offer fully-loaded locker-rooms. No need to make considerations to your schedule to allow for a drive home to change and shower anymore. We have multiple shower stalls as well as sauna and steam rooms to meet all your get ready to go to work- for the early bird, return to work- for the lunchtime warrior, and after work re-set- for the transition to home NEEDS. GET IT ALL IN ONE PLACE, cut down on your driving time and take the chaos out of your schedule.

The Perfect Lunch-time Workout

This week begins Kettlebell Lunch Blitz every Monday and Wednesday from 11:45am-12:30pm. $100/month or $15/session but FREE this week! If you've been struggling to fit a workout into your life then lunchtime is the perfect hour to break from the workday without having to wake up any earlier or steal time from your after-work life. We've got fully stocked locker-rooms so you can hit the shower and even a steam before heading back in as well. This kettlebell workout will meet all your strength and cardio training needs under the guidance of Kevin Vandyke, StrongFirst certified coach and trainer. 

Group Fitness PM Schedule is here to help

We know that working-out after a long work day can sometimes be exhausting to even consider. This is why we offer classes that will help you hit cardio, strength, flexibility and even relaxation just by showing up. Our classes will provide the energy and motivation you need to reach your fitness goals rather than plodding along on a treadmill or trying to figure out the weight-room. Make a commitment to try out a minimum of 3 evening classes for the next 30 days and we know you will be pleased with the results.

PM Schedule:

Monday

4:30 Zumba 5:30 Spin and Sculpt 6:30 Body Pump

Tuesday

4:30 Buti 5:30 Sculpt & Tone 6:30 Yoga

Wednesday

4:30 Zumba 5:30 Piyo 6:30 Spin

Thursday

5:30 Sculpt and Tone 6:30 Yoga

Friday

5:00 Power Hour 5:15 Body Pump

 

 

 

 

 

 

Swimspire Clinics

Where: Anastasia Fitness (1045 Anastasia Blvd, Saint Augustine, FL 32080)

When: Sunday, November 19th, 2017 from 10am-12pm
            Sunday, February 18th, 2018 from 10am-12pm
            Sunday, April 29th, 2018 from 10am-12pm


Cost: $70 for Anastasia Fitness members/$85 non-members for 2 hours of discussion, instruction and individual video analysis. Payment due the Friday before the clinic.

Pay via PayPal to julia@swimspire.com OR via check to Julia Galan and leave it at the front desk at Anastasia Fitness

Who: This clinic is designed for those who are already able to swim the freestyle (at least 100 yards) and who would like to improve their technique and efficiency - whether triathletes, open water or pool-based swimmers.

REGISTER HERE FOR THE NOVEMBER CLINIC

REGISTER HERE FOR THE FEBRUARY CLINIC

REGISTER HERE FOR THE APRIL CLINIC

Swimspire is proud to be hosting a triathlete and adult freestyle stroke clinic in partnership with Anastasia Fitness in the beautiful city of Saint Augustine, Florida. Anastasia Fitness, located a few minutes’ drive from the beach, boasts a two-lane, heated outdoor lap pool that will provide the ideal setting for a specialized stroke clinic. More than just a gym, Anastasia Fitness is a community, fostering and encouraging complete fitness, and providing the location, the tools and the training to help motivate and inspire its members.

Swimspire has hosted a variety of stroke clinics, both in the United States and internationally. Our philosophy is that every swimmer has different needs based upon their level in the sport, their experience and their goals. Through a combination of technique and video-based stroke analysis, we can help you discover the areas of your stroke that need improvement and provide individualized instruction on corrective techniques that you can implement into your own workouts. Want to learn more? Find out why you should get your stroke technique analyzed here.

Components include:

● Classroom session and introductions;

● Pool session including video filming of your stroke and practicing individualized drills to develop and correct your technique;

● Post-clinic follow up including access to your video via private Vimeo link, analysis of your stroke and a recap of the drills we practiced in the clinic that you can incorporate into your own workouts.

Here’s what people have had to say about our clinics:

 

Swimspire’s 2016 Clinic in Coral Springs

“The clinic was eye-opening and invaluable for me…the material was clearly presented and demonstrated, and in the most friendly and supportive way possible. Many thanks to all!” — Norm S.

“The most significant challenge I have faced has been my shoulder injury. Swimspire immediately helped me identify specific areas in my stroke where I was causing impingement in both my shoulders. They designed workouts for me to teach me how to correct the areas where I had impingement. At the same time, they worked to correct an assortment of other issues with my stroke.” – Eddie A.

“Thanks, Julia!  We really enjoyed the clinic and got a lot out of it.  Looking forward to getting back into the pool tomorrow morning and working on all those kicking drills!” — Susan S.

“The clinic was enjoyable and useful as I learned new tips and tricks to improve my technique. The coaches were professional and the atmosphere absolutely positive. I am glad I joined the event!” — Triin K.

“Thank you once again for a great morning session! I will definitely implement the drills you taught into my every day regime. Some of the exercises were new for me and I already found out that they really do work wonders – at least I feel that they improve my stroke!” — Priit O.

Cost of the Clinic:

Anastasia Fitness and Swimspire are pleased to support the swimming community and we hope that you will join us at one of our upcoming clinics.

The cost of the 2-hour clinic will be $70 per person for members of Anastasia Fitness and $85 per person for non-members. Pay with PayPal to julia@swimspire.com or by check made out to Julia Galan and left at the front desk of Anastasia Fitness by the Friday prior to the clinic.

Instructor Biography:

 

Julia Galan


Julia Galan, founder and director of Swimspire, is a certified USA Swimming coach, a lifelong competitive swimmer, and a member of USA Swimming and United States Masters Swimming. Julia has trained both in the United States and Europe at the regional and national levels. She has been coaching swimmers and triathletes of all levels both nationally and internationally since 2004. She has been featured on IRONMAN and Lifehacker, contributes to SwimSwam and worked with VASA as an independent consultant.

Swimspire Clinics

Where: Anastasia Fitness (1045 Anastasia Blvd, Saint Augustine, FL 32080)

When: Sunday, November 19th, 2017 from 10am-12pm
            Sunday, February 18th, 2018 from 10am-12pm
            Sunday, April 29th, 2018 from 10am-12pm


Cost: $70 for Anastasia Fitness members/$85 non-members for 2 hours of discussion, instruction and individual video analysis. Payment due the Friday before the clinic.

Pay via PayPal to julia@swimspire.com OR via check to Julia Galan and leave it at the front desk at Anastasia Fitness

Who: This clinic is designed for those who are already able to swim the freestyle (at least 100 yards) and who would like to improve their technique and efficiency - whether triathletes, open water or pool-based swimmers.

REGISTER HERE FOR THE NOVEMBER CLINIC

REGISTER HERE FOR THE FEBRUARY CLINIC

REGISTER HERE FOR THE APRIL CLINIC

Swimspire is proud to be hosting a triathlete and adult freestyle stroke clinic in partnership with Anastasia Fitness in the beautiful city of Saint Augustine, Florida. Anastasia Fitness, located a few minutes’ drive from the beach, boasts a two-lane, heated outdoor lap pool that will provide the ideal setting for a specialized stroke clinic. More than just a gym, Anastasia Fitness is a community, fostering and encouraging complete fitness, and providing the location, the tools and the training to help motivate and inspire its members.

Swimspire has hosted a variety of stroke clinics, both in the United States and internationally. Our philosophy is that every swimmer has different needs based upon their level in the sport, their experience and their goals. Through a combination of technique and video-based stroke analysis, we can help you discover the areas of your stroke that need improvement and provide individualized instruction on corrective techniques that you can implement into your own workouts. Want to learn more? Find out why you should get your stroke technique analyzed here.

Components include:

● Classroom session and introductions;

● Pool session including video filming of your stroke and practicing individualized drills to develop and correct your technique;

● Post-clinic follow up including access to your video via private Vimeo link, analysis of your stroke and a recap of the drills we practiced in the clinic that you can incorporate into your own workouts.

Here’s what people have had to say about our clinics:

 

Swimspire’s 2016 Clinic in Coral Springs

“The clinic was eye-opening and invaluable for me…the material was clearly presented and demonstrated, and in the most friendly and supportive way possible. Many thanks to all!” — Norm S.

“The most significant challenge I have faced has been my shoulder injury. Swimspire immediately helped me identify specific areas in my stroke where I was causing impingement in both my shoulders. They designed workouts for me to teach me how to correct the areas where I had impingement. At the same time, they worked to correct an assortment of other issues with my stroke.” – Eddie A.

“Thanks, Julia!  We really enjoyed the clinic and got a lot out of it.  Looking forward to getting back into the pool tomorrow morning and working on all those kicking drills!” — Susan S.

“The clinic was enjoyable and useful as I learned new tips and tricks to improve my technique. The coaches were professional and the atmosphere absolutely positive. I am glad I joined the event!” — Triin K.

“Thank you once again for a great morning session! I will definitely implement the drills you taught into my every day regime. Some of the exercises were new for me and I already found out that they really do work wonders – at least I feel that they improve my stroke!” — Priit O.

Cost of the Clinic:

Anastasia Fitness and Swimspire are pleased to support the swimming community and we hope that you will join us at one of our upcoming clinics.

The cost of the 2-hour clinic will be $70 per person for members of Anastasia Fitness and $85 per person for non-members. Pay with PayPal to julia@swimspire.com or by check made out to Julia Galan and left at the front desk of Anastasia Fitness by the Friday prior to the clinic.

Instructor Biography:

 

Julia Galan


Julia Galan, founder and director of Swimspire, is a certified USA Swimming coach, a lifelong competitive swimmer, and a member of USA Swimming and United States Masters Swimming. Julia has trained both in the United States and Europe at the regional and national levels. She has been coaching swimmers and triathletes of all levels both nationally and internationally since 2004. She has been featured on IRONMAN and Lifehacker, contributes to SwimSwam and worked with VASA as an independent consultant.

Swimspire Clinics

Where: Anastasia Fitness (1045 Anastasia Blvd, Saint Augustine, FL 32080)

When: Sunday, November 19th, 2017 from 10am-12pm
            Sunday, February 18th, 2018 from 10am-12pm
            Sunday, April 29th, 2018 from 10am-12pm


Cost: $70 for Anastasia Fitness members/$85 non-members for 2 hours of discussion, instruction and individual video analysis. Payment due the Friday before the clinic.

Pay via PayPal to julia@swimspire.com OR via check to Julia Galan and leave it at the front desk at Anastasia Fitness

Who: This clinic is designed for those who are already able to swim the freestyle (at least 100 yards) and who would like to improve their technique and efficiency - whether triathletes, open water or pool-based swimmers.

REGISTER HERE FOR THE NOVEMBER CLINIC

REGISTER HERE FOR THE FEBRUARY CLINIC

REGISTER HERE FOR THE APRIL CLINIC

Swimspire is proud to be hosting a triathlete and adult freestyle stroke clinic in partnership with Anastasia Fitness in the beautiful city of Saint Augustine, Florida. Anastasia Fitness, located a few minutes’ drive from the beach, boasts a two-lane, heated outdoor lap pool that will provide the ideal setting for a specialized stroke clinic. More than just a gym, Anastasia Fitness is a community, fostering and encouraging complete fitness, and providing the location, the tools and the training to help motivate and inspire its members.

Swimspire has hosted a variety of stroke clinics, both in the United States and internationally. Our philosophy is that every swimmer has different needs based upon their level in the sport, their experience and their goals. Through a combination of technique and video-based stroke analysis, we can help you discover the areas of your stroke that need improvement and provide individualized instruction on corrective techniques that you can implement into your own workouts. Want to learn more? Find out why you should get your stroke technique analyzed here.

Components include:

● Classroom session and introductions;

● Pool session including video filming of your stroke and practicing individualized drills to develop and correct your technique;

● Post-clinic follow up including access to your video via private Vimeo link, analysis of your stroke and a recap of the drills we practiced in the clinic that you can incorporate into your own workouts.

Here’s what people have had to say about our clinics:

 

Swimspire’s 2016 Clinic in Coral Springs

“The clinic was eye-opening and invaluable for me…the material was clearly presented and demonstrated, and in the most friendly and supportive way possible. Many thanks to all!” — Norm S.

“The most significant challenge I have faced has been my shoulder injury. Swimspire immediately helped me identify specific areas in my stroke where I was causing impingement in both my shoulders. They designed workouts for me to teach me how to correct the areas where I had impingement. At the same time, they worked to correct an assortment of other issues with my stroke.” – Eddie A.

“Thanks, Julia!  We really enjoyed the clinic and got a lot out of it.  Looking forward to getting back into the pool tomorrow morning and working on all those kicking drills!” — Susan S.

“The clinic was enjoyable and useful as I learned new tips and tricks to improve my technique. The coaches were professional and the atmosphere absolutely positive. I am glad I joined the event!” — Triin K.

“Thank you once again for a great morning session! I will definitely implement the drills you taught into my every day regime. Some of the exercises were new for me and I already found out that they really do work wonders – at least I feel that they improve my stroke!” — Priit O.

Cost of the Clinic:

Anastasia Fitness and Swimspire are pleased to support the swimming community and we hope that you will join us at one of our upcoming clinics.

The cost of the 2-hour clinic will be $70 per person for members of Anastasia Fitness and $85 per person for non-members. Pay with PayPal to julia@swimspire.com or by check made out to Julia Galan and left at the front desk of Anastasia Fitness by the Friday prior to the clinic.

Instructor Biography:

 

Julia Galan


Julia Galan, founder and director of Swimspire, is a certified USA Swimming coach, a lifelong competitive swimmer, and a member of USA Swimming and United States Masters Swimming. Julia has trained both in the United States and Europe at the regional and national levels. She has been coaching swimmers and triathletes of all levels both nationally and internationally since 2004. She has been featured on IRONMAN and Lifehacker, contributes to SwimSwam and worked with VASA as an independent consultant.

Sports Performance : Training with Bungees for Speed and Agility

This is Not your typical HIIT workout! With the influence of an athlete's style and a contemporary progression. The use of Bungee Training derives from Speed Training, A style of training that focuses on the mechanics of proper Running.  Just as athletes found out Bungee Cord Training is a great way to infuse Plyometrics and Cardio into one routine.  This may be the challenge you're seeking!? An upbeat workout with versatile exercises that challenge: Posture, Breathing and Coordination. If you have never trained with Bungees, you will feel the difference.        

                                There are a few benefits that Bungee training provides you:

Fast First Step

                Improve your "First Step" with Bungee training. This style of training is considered to develop Power and Endurance. When anchored the bungee is holding you back, and the force you need to drive your feet into the ground to accelerate and decelerate becomes greater. 

Core Strength

                "If You don't want to get pulled around, you better tighten up." Core Strength is key in this workout. Over the class time you will feel the fatigue set in, with the "pull" of the bungee around your waist. Each step you will have to be with intent!

Versatile

                With an adjustment to the harness belt, the workout becomes  versatile and full body. Alternating from one Exercise to the next allows the workout to flow smoothly. Each workout will have an evolution of exercises that mimic Speed and Agility Drills that train agility, Linear Speed, and core Strength

Cool-down

“Cooling Down”

By Seth Riggleman

 

    What is the most important thing to remember when it comes to a workout? Warm-ups, sets, repetitions, weights, frequency or maybe a cool down?  It’s easy to show up to the gym walk up those stairs and slap plates on a barbell and just start cranking out reps. With all the fad workouts and dieting programs, it’s easy to fall into bad habits. Selecting the proper warm-up,  workout and cool down is something that should be taken seriously. This article is going to focus mainly on the cool down portion of your workout.

 

    Your workout puts a lot of stress on your body; the short window after an exercise is a crucial time to help your body speed up its recovery. Immediately practicing a cool down after exercising will not only help you perform better with your next workout but will also help kick start your body's natural recovery process. Nutrition plays a big part in recovery also but it doesn't stop with what you’re eating.

 

    Following your workout immediately with a cool down is a key component in speeding up your recovery. Spending ten to twenty minutes doing one of the following techniques will help you recover faster, reduce muscle soreness and keep you motivated! A few examples that we will focus on in this article are:

  • Myofascial release

  • Lymphatic drainage

  • Static & dynamic stretching

 

1 - Myofascial Release/Foam Rolling

 

    Foam rolling is a common recovery technique used by physical therapists, trainers and coaches to help speed up recovery. Why you should “roll out” after a workout? “Rolling out” helps aid in improving range of motion, relieves joint stress, improves neuromuscular efficiency and alleviates muscle soreness. Anyone, whether you’re an experienced athlete or just recreationally active, will suffer from exercise-induced muscle soreness commonly known as muscle swelling, muscle soreness or temporary muscle damage. If you’re finishing up a really intense workout session, grab a foam roller and roll out the muscle group you worked on for 5-15 minutes. Foam rolling can be a useful strategy to reduce muscle soreness, gain temporary flexibility and shorten total recovery time. It does this by disrupting nerve impulses in the muscle tissue which leads to a reduction of inflammation and promotes mitochondrial biogenesis in the cells. Mitochondrial biogenesis is the process by which cells increase ATP production, which is the #1 fuel for cells in your body!

 

Some useful foam rolling techniques can be found here:

https://www.performbetter.com/webapp/wcs/stores/servlet/PBOnePieceView?storeId=10151&catalogId=10751&pagename=91

 

2 - Lymphatic Drainage

 

    Active lymphatic drainage is one of the simplest forms of recovery and also one of the most effective forms.  While you’re exercising, your muscles contract and pull blood to the area being used, to maintain activity. With this increased blood flow, fluid will accumulate and give you that “pumped” feeling that’s commonly described in fitness industry. Too much accumulation of fluid, however, can hinder the recovery process. Reducing the accumulation of this fluid can be vital to a faster recovery, and there are several ways to promote lymphatic drainage.

 

Using gravity can be one of the simplest and most convenient ways. This can be done by merely raising the body part, that’s experienced muscle inroad, above your heart. For example, after a strenuous lower body workout, laying down with your legs elevated can allow gravity to take its course. Walking for a short period of time (5-10 minutes) after you work out can also help to promote lymphatic drainage and is an effective way to properly calm the body after the traumas of intense exercise.

 

3 - Stretching (dynamic & static)  

 

    Stretching prior to a workout is beneficial and can be just as beneficial to your post exercise recovery process. First lets look at what the differences are between dynamic and static stretching.

  • Dynamic stretching - performing functional movement patterns that simulate multi-joint movements; typically performed prior to physical activity. An example of a dynamic stretch would be a lunge with a torso twist. Engaging your legs, hips and core together.

  • Static stretching - taking a muscle to its end range of motion and maintaining that position statically for a sustained time period (holding 30 seconds or more) to increase flexibility and decrease the risk of injury. An example of a static stretch would be a groin stretch, also known as a “butterfly’ stretch.

 

The objective of stretching is to increase flexibility and decrease the chance of injury by lengthening the fibers of the muscle and fascia.  Stretching is also a great tool to improve your athletic performance.  Dynamic stretching has shown to be more beneficial prior to exercise in a warm up.  Static stretching aids in the increase of flexibility, power, balance, agility, reaction time and strength.  Using self-myofascial release techniques, like foam rolling or trigger point therapy, with static stretching can drastically boost your recovery.

 

***

    Exercising a well-structured warm up, workout and cool down is paramount to achieving a high level of fitness. Recovering quickly and efficiently will boost your progress, motivation and overall energy level. Recovery is just as important to your progression as the actual workouts themselves. Allowing your body the proper avenues to recover can be crucial to your progress and can help prevent injury and reduce soreness. Ask your local personal trainer or coach to show you proper stretching techniques and how to use your foam roller efficiently.

 

Sources:

 

Lean Body Assessment

We will be offering a Lean Body Assessment every other Saturday beginning 10/7 from 10am-12pm. Free to members and $15 to non-members.

A skin fold test with a special skinfold caliper is considered to be the more accurate way to estimate body fat percentage, as opposed to methods that use simple tape measurements. Calculating your body fat percentage by taking some measurements from the fat-storing zones will reveal your fitness level more accurately than scale weight alone. We will combine these measurements with your gender, weight, and age andfind your percent of body fat, how much of your weight is lean mass and how much is fat mass, and your general fitness category

Functional Movement Screen

We will be offering a Functional Movement Screen every other Saturday beginning 10/14 from 10am-12pm. Free to members and $15 to non-members.

What is it?  The Functional Movement Screen (FMS) is a series of simple exercises designed to identify an individual’s physical limitations and asymmetries. It’s an excellent foundation for developing stable, efficient movement patterns. This will reduce your injury risk and improve your physical performance.

Why is it important? The ultimate goal of the Functional Movement Screen is to boost your physical performance and protect against injury. This is relevant to everyone.

Trainer Fall Special

Receive 2 personal training session with a consultation that includes a Functional Movement Screen AND Body Composition during our Fall Special. Valued regularly at $170 these 3 sessions are designed to measure your baselines and set you up for success. Perfect for the 'Do-it-yourselfer' who needs a little bit of guidance or inspiration, those just starting out or coming back, and for the regular who has hit a plateau and is in need of motivation.

Meditation Series

Mindfulness Meditation Series 🙏🏼🕉 💫Class will be once weekly for 2 hours from 1 to 3pm in our group fitness room, starting Saturday, Oct. 14th and each Saturday after for a total of four weeks.
Open to all regardless of gym membership with a suggested donation of $20.
Students must commit to all four classes and there will be no “drop ins.” Confidentiality will be emphasized. Students will also commit to daily practice at home during the course.
The teachings will come from the teachings of Jon Kabat Zinn at the Stress Reduction Clinic and the Center for Mindfulness in Health care and Society at the University of Massachusetts Medical School.
The teachings come from the Mindfulness Based Stress Reduction program (MBSR) of Jon Kabat Zinn.
It is a non-sectarian practice not allied with any religion or any particular belief system. It is noted that mindfulness has its roots in ancient Buddhist philosophy and has been practiced for 2500 years.
The practice is evidenced based and now scientifically proven to be effective in reducing stress, increasing resilience to stress and increasing happiness. Scientific research on this topic continues at U.Mass Medical as well as centers all over the world.
Judy is training to be a certified teacher of MBSR and should complete the training in 2018.
She has taught four 4-week introductory courses for the students at Flagler College, and one 4-week course for the community at River House this past January. She has also taught several half day workshops as well.