Make This Coming Spring & Summer Your Best Ever
With Regular Exercise!

Commit to regular exercise with a minimum for 4 workouts a week for 45+ minutes each workout and enter to win fabulous prizes from both Wow! Fitness Clubs.

When you know how many calories you burn, you know how many calories you need to eat to reach your goal. The exerspy armband uses four patented sensors that measure motion, body heat, skin temperature, and conductivity. A proprietary algorithm “crunches” the collected information and your personal body parameters to calculate your activity, steps and calorie burn.

When using the exerspy armband in conjunction with the dotFIT Me Program, you can view your Calories burned, Steps taken, Physical activity duration & Sleep efficiency.

Package includes the exerspy armband, a medium strap, a USB cable, a quick start card and a technical user’s guide. Using the exerspy armband requires access to the dotFIT Me Program.

If you are truly interested in permanent weight loss,
this program is for you!
See a WOW! Fitness Trainer for a demo any time!

Wednesday, March 3rd – at 5:00 pm

There are many, many benefits to regular physical fitness.
Benefits of exercising range from the obvious:
lower body weight, decreased risk of diseases,
lower body fat, and improved physical appearance

And the less known benefits:
reduced instances of depression, more positive self-esteem,
better sleeping patterns, and more energy & stamina
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Read below for some highlights of why working out is so important and beneficial to everyone! Exercise and Strength Training help...

...increase your metabolism
because muscle uses more calories to maintain itself than fat.
So the more muscle you have, the more calories you’ll burn every day, not just when you are exercising. Your metabolism slows as you age. This is primarily due to a decrease in muscle tissue. After the age of 30, your body gradually begins to lose its muscle. If your activity level stays the same and the amount of calories you eat stay the same, you will still gain weight because your metabolism has slowed down. However, if you exercise with weights and do some type of aerobic activity on a regular basis, you probably won’t notice much of a change in your metabolism as you age.

...your bones.
Research has found that weight training can increase spinal bone mineral density by 13 percent in six months. So strength training is a powerful tool against osteoporosis.

...control your weight.
You can lose one pound simply by cutting out 300 calories a day for one week and exercising for just 30 minutes just four times a week. And cutting out 300 calories a day is as simple as not buttering your roll/bread (just 3 Tbsp. of butter = 300 calories) or drinking two glasses of water instead of two cans of cola.

...your mental well-being.
Regular exercise has been linked to helping reduce depression. Regardless of your body appearance, regular fitness helps improve your self-esteem.

...you sleep better.
People who exercise tend to fall asleep quicker and stay asleep longer.

...increase your anaerobic threshold.
This allows you to work or exercise longer at a higher level.

...prevent muscle loss.
Dieting (reducing calories) tends to cause a loss in muscle. You can help avoid this by lifting weights while reducing your calorie intake. Strength training will help you preserve muscle, while also losing fat.

...prevent diseases as you age.
Regular exercise reduces some symptoms of menopause such as hot flashes, irregular sleep and irritability, and it helps lower the long-term risks of cardiovascular disease.

...improve cholesterol levels.
It helps decrease total cholesterol levels and increase “good” cholesterol levels.Working out can provide cardiopulmonary improvements. It helps decrease blood pressure and lower resting heart rate.

...you gain a leaner total body.
Physical fitness increases your lean (fat-free) body percentage (and of course decrease your body fat percentage). So, the more muscles you build from strength training, the more calories you will burn (even at rest). Plus, building muscles will also help keep your metabolic rate constant. Without strength training, typically a person gradually loses about 5% of their metabolic rate every decade.

...reduce your risk of injury.
All forms of exercise (but especially flexibility training exercises) help reduce the risk of injuries.

We've all said it before, but there are no more excuses. Regular exercise will keep you fit and lean, improve your immunity system and help you deal with stress.

WE ARE HERE TO HELP YOU!
Ask one of our Wow! Fitness trainers to help you
set a reasonable fitness goal and get started today.
Your goal will determine your direction – weight loss requires a different program than getting ready for a ski trip or the golf season. Ask a membership consultant which fitness classes are right for you
and book these into your calendar. Let us help you find the time…please ask us for support. We are here for you!

Some men think that weight training is only for young men, but it’s not. Weight training will increase your metabolism, reduces body fat and reduces the risk of injury as you age. But the key to successful weight training for men 35+ is:

1. Do it right:
Training with incorrect form will most certainly lead to injury.
Learn how to do it with an expert and get maximum results for your time.

2. Take it slow:
Start small and work up slowly with a plan.
There is a right way to balance the amount of weight with the number of repetitions
Ask a personal trainer for guidance.

3. Stretch:
Muscle pulls are a result of poor stretching.
As you age, its common to lose range of motion.
Stretching improves flexibility and range of motion,
especially for those who sit at a desk all day.

4. Cardio training:
All training should include a cardio program.
Weight lifting with 3, 5 minute intervals of cardio
in between sets will give you a full body workout
and keep your heart rate elevated for maximum results.

5. Consistency:
This is the key to success.
Build your workout into your workday as an appointment
that requires your full attention.

The 17th is St. Patrick’s Day!
As you go through the day, you will for sure see lots of green! Green hats, green shirts, green pants, and maybe, just maybe even a green tainted beverage made with hops! Cheers to the Irish! But you know what else is green and readily available nearly all over the world?
Spinach!
This very nutrient-dense food is low in calories yet very high in vitamins, minerals and other phytonutrients. Spinach is an excellent source of Vitamin K, Vitamin A, Magnesium, Folate, Manganese, Iron, Calcium, Vitamin C, Vitamin B2, Potassium, and Vitamin B6. It’s a very good source of Protein, Phosphorus, Vitamin E, Zinc, Dietary Fiber, and Copper. Plus it’s a good source of Selenium, Niacin, and Omega-3 Fatty Acids. There’s 20 reasons right there to eat your spinach!

Oh, but there’s more! Spinach is loaded with flavonoids which act as antioxidants, protecting the body from free radicals. Researchers have discovered at least 13 different Slavonic compounds that act as anti-cancer substances-disease protection! Remember Popeye? He squeezed those cans of spinach into his mouth and instantly developed muscles and super strength. Well, he also may have been protecting himself against various illnesses and conditions! Also, some conditions that are identified as inflammatory, such as Arthritis, Osteoporosis, Migraine Headaches, and Asthma, may be helped because of the anti-inflammatory properties of some of the nutrients found in spinach! So, on this St. Patty’s day, don’t just wear your green, eat it too! (Besides, your pinch will be stronger to those who didn’t wear or eat theirs!)

And don’t forget: to help your friends and family stay healthy, pick up a couple “spinach cards” at the front desk to hand out. These are 15-day passes to help people get moving and on their way to a fit and healthy life style!

~Rebekah Hadlock Instructor

Corvallis: Saturday, March 13th at 10:30 am

LISA BRODKORB
Group Step, Group Centergy, Pilates, SilverSneakers

Lisa was a member at Wow! Fitness for 10 years before coming on board with the Tiny Gym kid Squad. She loved taking the Group X classes so much that in the winter of 2004, when an opening became available for a Group Step instructor, she jumped at the chance. She was also happy to take on Group Centergy when the program was brought to the gym and has since added two more programs to her teaching schedule. Being married to her husband Keith since 1988 and having five kids, Lisa has well earned her Ph D. in the study of life.

In her past time, Lisa loves gardening, reading, spending time with family and friends, bike riding, sewing, knitting, and baking. Lisa’s goal for her classes is for people to enjoy their workout, feel the support of exercising in a group setting, and have an overall better life by keeping physically active.

Lisa, you've always stepped up to the plate ready to take on the next challenge. Thank you for your hard work and dedication to your classes and to our members!

Buy 15 Classes
For Only $39
Reg. $45
(Cycling Passes Also Good For Striding Classes)

Buy 15 Classes
For Only $39
Reg. $45
(Striding Passes Also Good For Cycling Classes)

$65 - 1 hour
$99 - 3 hours
$149 - 8 hours

OR, GO ON A GUIDED TOUR!
Enjoy a
90-minute tour, including instruction,
of Corvallis
riverfront & ride
to Avery Park
& back!
Available weekly
3 - 7 pm or weekends
by appointment.

$65 per person
$55 each: 2 people
$50 each: 3-4 people

Call Rick at 740-3021
to schedule
your fun ride today!