Yoga workshop this Saturday

March 13th there will be a Yoga Fundamentals workshop. It starts at 9:30 am and goes for an hour and fifteen minutes. There is an 8 person minimum and the sign up sheet is at the front desk.

Reminder

The St. Jude’s workout is next Saturday, February 27th. This February 13th is normal classes as scheduled.

Thanks for Coming to the Party

Thank you so much for coming out to Lucky Strike’s this past Saturday. We had such a great time and I look forward to a Spring/Summer party for the UFC too.

St. Jude workout DATE CHANGE

Due to a conflict we need to change the date of the St. Jude’s workout from Feb 13th to Feb 27th.

All the times and costs will remain the same, only the date is changed. Sorry for the unexpected change. Give us a call with any questions you might have.

UFC Party on Feb 6th

Join us for a fun fight night at Lucky Strike River East. POW students and their guests are welcome to come and join us in a private party room. There will be drink specials and discounted parking. Let us know if you can make it.

Google Review – Not Written by Katalin

I hate to even have to post anything about the ridculous “APOLOGY” posted on the review section of google and other search engines. I appreciate the students that brought it to my attention. I did not write it. POW is an amazing place. I look forward to walking in each day and seeing everyone who trains here.
Even if I had an issue with a person, I would never demonstrate such poor class and write a public apology or slander anyone. These actions are committed by people who lack self-control, poise, intelligence and good-nature. Business matters that include the removal of students or staff are not issues that I would ever share publicly. It is unprofessional.

Check out the new POW! Commercial

Want to lose a few more pounds?

Take advantage of this month’s wellness specials. We are featuring a nutritional program and diet. Let us know if you would like to take advantage and be part of it. We will email it to you.

POW Peeps – UFC Party Coming Up

We skipped a holiday party in leu of having another fight night. On Saturday, February 6th – the biggest sports weekend of the year – we will be hosting a UFC Party at Lucky Strike (River East). We will have a sign up sheet to give them a heads up on the number of people they can expect. POW people will pay no cover, receive drinks specials, coupon for future free bowling and a private room. Hope you can come.

Exercises and 10 Routines to Keep Your Core in Shape.

Swimmers: alternating Sides – arm and leg extended
Swimmers: Upper body only lift (optional rear delt flie) & Lower body only lift
Bridges: Any combo – of knee pulsing/single leg lift and balance
Boat Position: Rotation / Legs Flutter/ Bicycle Knees/ 2 leg extension and flexion / rotation with bicycle knees/ isometric holds arms extended
Butterfly Crunch : Heels stay pressed together with basic crunch or lateral flexion added to the crunch
Plank Position: Hold for time/ Alternate single leg hold/ Side position/ Elbow to Knee with leg externally turned out
Seated Position: Butterfly heel presses single leg or double – heels stay connected
Flat Lying Position: Single leg pikes / Leg Lowers Heels Pressed Together/
Routine 1: (amount of rest between exercises is your choice)
25 basic crunches / bridges – 5 sets 10 second holds/ Butterfly Crunches 50/ Bridges 5 sets of 10 knees pulsing/Butterfly with Lateral flexion – 50/Lying Flat Lower Legs with heel presses 20/Tuck knees in and stretch/ Boat Position Bicycle Knees 30 /Plank Position – hold 15 seconds / hold 30 seconds / Side Plank 15 second hold each side / Swimmers – alternating sides 30 total / Plank position- alternating knees to elbows – 20/ child’s pose to stretch / Side plank 15 second hold each side two sets/ Up and Down Dog
Routine 2:
Flat Lying Position – Single leg pikes 30 total / Bridges – knees pulsing 5 sets of 10 / Boat Position Legs Flutter 30/ Butterfly Crunch with lateral flexion 30/ Seated Position- Heel presses 30 / Boat Position rotation 30/ Bridges – alternating leg lifts 3 second holds 10 total/ Lying Position leg lowers with heels pressed together – 10/ Boat Position legs flutter 30/ Knees in chest stretch/ Plank hold 30 sec/Side Plank 15 sec each side/ Swimmers – upper body only 20 reps/ swimmers lower body lifts 20/ Plank hold 30 sec/
What are the Core Muscles? 
The list of muscles that make up the “core” is somewhat arbitrary and different experts include different muscles. In general, the muscles of the core run the length of the trunk and torso; and when they contract they stabilize the spine, pelvis and shoulder girdle and create a solid base of support. We are then able to generate powerful movements of the extremities. The following list includes the most commonly identified core muscles as well as the lesser known groups. The goal of core stability is to maintain a solid, foundation and transfer energy from the center of the body out to the limbs. Muscles that accomplish this goal include: Rectus Abdominis – located along the front of the abdomen, this is the most well-known abdominal muscle and is often referred to as the “six-pack” due to it’s appearance in fit and thin individuals. Erector Spinae- This group of three muscles runs along your neck to your lower back. Multifidus – located under the erector spinae along the vertebral column, these muscles extend and rotate the spine. External Obliques – located on the side and front of the abdomen. Internal Obliques – located under the external obliques, running in the opposite direction. Transverse Abdominis (TVA) – located under the obliques, it is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability. Hip Flexors – located in front of the pelvis and upper thigh. The muscles that make up the hip flexors include: Gluteus medius and minimus – located at the side of the hip. Gluteus maximus, hamstring group, piriformis – located in the back of the hip and upper thigh leg. Hip adductors – at medial thigh.