March/April, 2013

                  

At The Ranch, we hope you are still as motivated in your fitness routine as you were at the start of the year. If not, get out of the rut. Change up your program with something totally different. It usually takes some time to see change with a new program, but once the change occurs physically, the mind is stimulated and invigorated. You could try one of our new group exercise classes such as Tabata. Tabata is an interval training type class that will challenge your anaerobic capacity pushing your fitness levels to new heights. 

If classes are not your style, make an appointment for a refresher orientation with one of our personal trainers. They will be more than happy to give you ideas on overall program design or just a few tips. Take advantage of our introductory personal training package (three half hour sessions) for $75 for new personal training members. 

Sometimes we gain motivation by working out with a partner. Partners keep each other accountable and committed. The Ranch can help if you need a friend to make the workout commitment a little easier. Through the month of April, refer a friend who becomes a member and The Ranch will give you and a friend a FREE month. Ask Membership Manager Jim Martin for more details. 

The Ranch recently developed and launched a new comprehensive, personal wellness educational program called The Wellness Academy. Participants in The Wellness Academy learn about the multiple dimensions of wellness (fitness, nutrition, stress management, etc.). They are further empowered to achieve fitness goals with fitness education, hands-on training and practical lifestyle management. If this sounds like something that can help you in your quest for wellness, stop by the Front Desk or visit our website for more information.   

The winter months can be hard on your skin. Now is the perfect time to exfoliate and hydrate, saying goodbye to your dry, itchy skin. I recommend our Sugar Scrub Body Buff and a 60 minute Classic European Facial to revitalize how you look and feel. Enjoy these services in our world class spa where you will receive impeccable service. Combine these two services on the same visit and save.
Details below. 

Thinking ahead toward special occasions….the week of April 22-26 is Administrative Professionals Week. Don’t forget to purchase a gift card for your secretary or administrative assistant. For all they do, it’s time to give them more than a 15 minute break. We’re here to help!  

With Mother’s Day right around the corner, purchase a gift card and let Mom choose how she wants to be pampered.

The Ranch team looks forward to seeing you soon!     

Dave Gibas, Facility Director


                  

Circadia closeout sale!



All Circadia products are now 50% OFF
Available while supplies last.


 

Wanted! Fresh,
radiant skin!


Underneath your dry, winter skin
is a revitalized complexion waiting
to shine. Bring it to the surface with
these indulgent body treatments:

~Sugar Scrub Body Buff
 
~Classic European Facial
(60 min)

Combine these two services in one
Spa visit and save $20.

Offer expires 4/30/13.


               



                  



What is Tabata training…and what is all the hype about?! Tabata training is a very specific type of high-intensity interval training (sometimes referred to as HIIT). Tabata gets its name from the exercise research of Dr. Izumi Tabata. His 1996 study was published in the journal of Medicine & Science in Sports & Exercise; the results of his interval formula we now know as ‘Tabata training’ demonstrated huge gains in aerobic and muscular endurance. The thing that sets Tabata training apart from moderate intensity exercise (which is how most of us exercise) is that it also improves anaerobic endurance. Anaerobic endurance influences our cardiovascular health and is very important when it comes to athletic performance. It also boosts the post-workout metabolic rate and prolongs fatty acid oxidation (‘fat burning’). The most amazing thing of all is that the original Tabata workout was only 4 minutes! It is important to note that participants in the study demonstrated gains after performing Tabata training 5 days a week for 6 weeks. Here’s how the traditional model of Tabata training works:

  • 20 seconds of intense training (completely breathless at the end
    of the 20 seconds)
  • 10 seconds of rest
  • Repeat the 20:10 work/rest ratio for 8 rounds, for a total of 4 minutes

Of course there are modifications and variations of Tabata training to make it appropriate for a wider group of people (first developed to improve the performance of highly competitive athletes). Although our ‘Tabata Training’ classes at The Ranch Fitness Center are longer than 4 minutes, we do utilize the 4 minute formula and incorporate exercises that most will find challenging but achievable. Tabata training offers big results in short time but how do you determine if it is right for you? This type of training does require you to push yourself; the idea is to exhaust your physical output for each 20 second interval. Exercising at an extreme intensity level is not for everyone and participants should be healthy, intermediate to advanced exercisers. With that in mind, if you can’t achieve this level of exertion today, perhaps you set that as a goal.

The exciting thing about Tabata training is that these short, intense intervals are a very efficient way to achieve your fitness goals. As always, it is recommended that you see your health care provider for approval to participate in this or any new exercise program..




                  

• Administrative Professionals Week
April 22-26

• ‘Race to No Place’ Triathlon
Saturday, April 27th at 8:30am
Water Walk, Indoor Cycle and 5K Run/Walk.
(No Power Cycle or Power Pump classes this day. Yoga will be held as usual.)


• Mother’s Day
Sunday, May 6th



                  

Sarah Young,
Massage Therapist

Sarah is originally from Long Island, NY.
She has been a Licensed Massage
Therapist for five years and is nationally
certified with the Board of Therapeutic
Massage and Bodywork (NCTBM).
Sarah specializes in Deep Tissue,
Hot Stone and Prenatal massages.
She can also pamper you with a very
relaxing Swedish massage. What Sarah
enjoys most about being a Licensed
Massage Therapist is working with her
clients to achieve optimal health,
well being and relaxation.




352.861.8180
8385 SW 80th Street • Ocala, FL 34481
www.TheRanchFitnessSpa.com