cross training not just for the pros

GYM
www.hempfieldrec.com
Winter 2015
Shorts
CROSS TRAINING NOT JUST FOR THE PROS
Dan Cless, Certified Personal Trainer;
Mary Beth Williams, USPTA Tennis Professional;
Jon Bair, Director of Jr. Tennis, USPTA Tennis
Professional, all appreciate and use cross training.
You may recognize Mary Beth Williams
as one of our tennis pros here at Hempfield
Rec, and most recently as a Wild Card
competitor in the August 2014 Koser
Jewelers $25,000 Pro Circuit Challenge.
But did you know that Mary Beth also
uses cross training as a technique to
improve her overall strength and speed?
Cross training refers to combining
exercises of other disciplines. For instance,
if you currently run, just add any other
kind of fitness workout such as cycling,
swimming, a fitness class, tennis clinic, or
strength training to supplement training.
In addition to having a regular schedule
as a USPTA tennis pro, Mary Beth combines semi-weekly workouts with personal
trainer Dan Cless with her own 12–15
hours of training and then throws in a
few consults with tennis pro Jon Bair into
the mix.
The use of cross training prevents
injury by building strength and flexibility
in muscles and also helps to correct muscle
imbalances. Dan Cless, says that he and
Mary Beth are specifically working on“
…improving the strength and stability of
one of her knees, her core strength and
power transfer, foot speed, and overall
strength and power production.” As
Mary Beth says “I have a torn meniscus,
which requires me to keep the surrounding
muscles strong, so it really helps me.”
“It’s also good to have the follow up with
my trainers when I have questions and
am working out on my own,” she says.
Director of Junior Tennis, Jon Bair,
USPTA, says that cross training serves to
“develop an all-around athlete” and has
seen his players“…improve their posture,
increase their speed, and strengthen their
core” which has improved their games.
Bair also stresses that you can take what
you learn from any trainer or clinic experience and apply it to your own work out.
If attempting a full cross training
workout like Mary Beth seems like a bit
too much for you, or you’re returning to
exercise after an injury, then a pool routine may also fit the bill. Pool workouts
help build fitness, strength, and flexibility
—without risking injury. We have a full
adult group water exercise schedule to
include H2O Pilates, Shallow and Deep,
plus Spash Dance and Kick Boxing. Our
Fitness Group Exercise classes include a
full slate of LES MILLS™ offerings, INSANITY, Zumba®, plus SilverSneakers®
classes designed for mature adults.
Hempfield Rec Center is also the place
to go to find a mentor to help you achieve
your fitness goals. Our nationally certified
personal trainers can help you develop
an exercise program that meets your
needs, goals and schedule. We are open
seven days a week—when you can make
time for fitness! Training can be done
with a trainer, a buddy or in a group.
It just takes making the investment in
yourself, and we are here to help!
SUPPORT
HEMPFIELD REC
CENTER ON NOV. 21
Lancaster County’s Largest Day of
Online Giving. The Extraordinary
Give is a chance to be a part of a
community-wide celebration of giving.
Go to www.extragive.org and look
for Hempfield Rec Center on November 21 and support us! Smartphone
savvy? Download the Extraordinary
Give app for an interactive experience
and a chance to win special prizes!
Search “ExtraGive” in your Apple or
Android store.
Empowering Families…Feeding Children
Hempfield Welcomes Power Packs
To Our Community
Australian Open All-Night
Team Tennis Marathon
Please bring a non-perishable food item to donate as well,
which will benefit local food banks. Proceeds help support
the Koser Jewelers $25,000 Tennis Challenge.
Saturday, Jan. 31, 10 p.m.–
Sunday, Feb. 1, 6 a.m.
#14274 14 and Under JTT
#14275 18 and Under JTT
Fee: $35 Pre-Registration
$45 Registration after Jan. 17
Saturday, Jan. 31, 8–11 p.m.
#14276 10 and Under JTT
Fee: $15 Pre-Registration
$20 Registration after Jan. 17
Contact Jon Bair at
[email protected] or
898-3102, ext. 40, for details.
7 TENNIS TEAMS COMPETE
AT NATIONALS!
Hempfield Rec had seven great teams of all ages represented at the USTA National Championships. Check our
Facebook page, Hempfield Rec Tennis, for photos!
18+ Adults
2.0 W Rasmuson
5.0 M Bair
40+ Adults
3.0 M Baumer
3.5 W Schlageter
6.0 Mixed Sumar
2
55+ Adults
6.0 W Mc Laughlin
6.0 M Baumer
As a Power Pack Affiliate, Hempfield Rec stores items for the program and
appreciates the help of Candice Highland, School Social Worker, Mrs. Kitty Weaver,
Para Educator, Ms. Kristen Calloway, Millersville University student intern, and Mr.
Bradley Kachel’s class from Landisville Education Center. Karen Michnya, General
Manager, coordinates our part in the program, and can be contacted at 898-3102,
ext. 32, or [email protected] for more information.
Power Packs Project serves income-eligible families in Lancaster County whose children would otherwise go hungry
over the weekend. We provide healthy recipes and ingredients
to families for the weekend when school food programs are
unavailable to their children. We empower low-income families to better use their food dollars by showing them ways that
simple ingredients can be made into low-cost kid-friendly
meals they can easily make again and again. More than 90% of
our families report that their children are thriving more and
are more able to learn in school since enrolling in the Power
Packs program, so we are making a difference.
We need your help! Power Packs is not like an ordinary food
pantry. Because we are recipe driven, we have specific needs.
Please consider donating items below or making a financial
contribution. We can purchase items from the Central PA
Food Bank at a significantly lower cost, making your contribution stretch even further. For example, we can purchase 10
boxes of cereal for the price that someone would pay for one
box at retail.
Food donations welcomed:
✓ 15 oz. can of the following beans:
• Black beans, kidney beans
✓ 15 oz. can of the following fruits:
• Fruit cocktail, peaches, pears, applesauce
✓ Any of the following proteins:
• 18 oz. peanut butter in plastic jar; 10 oz. canned
chicken; 5 oz. canned tuna
Thanks to the following sponsors:
o
w
T
r
w
MEMBERSHIP OPEN HOUSE AND FAMILY FRENZY
COMING JANUARY 3, 2015
i
CLASSES
Body Pump will shape and tone muscles, improve fitness and well
l
C
l
Come join us for our annual Group FAMILY
FRENZY.
10:30
a.m.
Cycle
CLASSES
11:30 a.m.
w
C
TInvite some friends to come and check out the Rec. We’ll
Gr
11 a.m.
improve
will shape and tone
ralso have a MEMBERSHIP OPEN
Body
Pump
muscles,
fitness
and
well
being,
increase
b
W
HOUSE from 10 a.m.–
Get
l joins during the Open
2 p.m. Members, bring a friend who
r TSTUDIO
Body Come
Pump and
willgo
shape and t
FREE!
Body
a
FITNESS
r
C
Pump
will
shape
and
House, and you can get your own membership extended
as
you
please
CLASSES
Powerful
motivates
everyone
8:15
a.m.
month!
s
music
towards
their
fitness
goals
fr
s
Powerful
music
mo
from 8 a.m.–noon.
w
C
Family Frenzy
isyour chance to sample
many of our group
exercise
programs.
T
l
a
w
r
POOL
8–9 a.m. Kick Boxing
9–10 wa.m. Pilates
Body Pump will shape and tone
8 a.m.
&
8:45 a.m. Cycle
s9:15–10-15 a.m. Cardio Sampler s
Y
All levels welcome!
(8 & up)
Tighten
11:30 a.m. Family Flow (Adults & Children 8 & up with an
adult)
a
w
an
t (fitness), 898-3102, ext. 36, [email protected] or
Jeff
Powerful musicDetails:
motivates
everyone towards their fitness goals - from
This cla
Debs(aquatics), 898-3102, ext. 37, [email protected]
Powerful musi
s
Powerful mu
This high-ene
W towards their fitness goals - from the weekend No
eq
Powerful
Get the music
party motivates
started! everyone
athlet
Get
the
party
started!
a
W
Cancellation/Closure
Policy
C
a
w
l class
will
music motivates i
everyone This
towards
their
fit
10:30 a.m.
Yoga
Powerful
(Adult)
11 a.m. Kids
GYMl
a
w
s
10–11
Splash
a.m.
Dance
11 a.m.–noon Water Running
8:45 a.m. w
A
Great music, great ex
w
9:15
a.m.
Kids
on
the
Move
(4–8
yrs
old)
No u
o muscles, improve
fitness
and well being, increase
bone density, burn
s a
w
9:45 a.m.
l Kids Yoga (4–8 yrs old)
AQUATICS
BLACKs FRIDAY
w a C
w
WORKOUT
No equipment is needed f
Y Scholarship fundAll le
Join us as we raise funds for the HARC
A
o
A
Benefits include: muscular strength, muscular enduranc
o
while doing
a pre-Thanksgiving work out! Thursday, Nov. Benef
programs, bad weather may
For the safety of participants in our
27, from 9–10 a.m. in the pool. Get a free guest pass and
W
force us to alter our regularly
scheduled
classes,
programs
and
i
i
Get the party
started!
bring
a friend
for a fun start to the holiday, and help us
facility services.
C
help others as well.
Cancellations and closure
information
will be
Develop your
t
posted on our Web Site: www.hempfieldrec.com
and
Thanksgiving Day
Pool Schedule:
at Hempfield Area Recreation Commission on
Open 7 a.m.
A
o
W
C
A
o
i
Please tune into the following radio
and television stations
W
for
updates:
Get
the party
party
started!
s the
Get
started!
C
7–9 a.m. Lap Swimming
Benefits include: muscular strength, mu
9–10 a.m. Black Friday Workout
Swimming
10 a.m.–12:30 p.m. Family Swim; Two Lanes
Lap
W
W
Get the party started!
Get the party started!
C
MEMBERS—DID
YOU KNOW?
C
s
This class will connect our breath and yoga postures,
an athletic
vin
WROZ 101 ROSE This in
class
will connect
Y
levels welcome!
• By referring
a friend All
wholevels
joins, welcome!
your own
Y
WARM 103/WSBA
& WSOXAll
96.1
membership is extended by a month!
WGAL TV 8 www.wgal.com
A
ABC 27 www.abc27.com
A
o
Benefits include:
muscular
flexibility,
agili
• Your
Fitness/Pool
allows
you
to cross strengt
Thisstrength,
classmembership
is muscular
designed endurance,
to
increase
muscular
Th
o Ainclude: muscular strength, muscular endurance,
B
Benefits
train
all
year
long
by
trying
out
unlimited
land
o
Whenever Hempfield School District cancels school, our proand
This class is designed to promote cardiovascular
The HIIT routine
Thi
andtwater
group exercise classes.
t Child Care, held within those facilities
i including School Age
grams,
Thisi class includes
t
easyThis class incl
t
• All members, not just Racquet Members, are
iare cancelled.
the Hempfields School District cancel school or
Should
i
now able to take Tennis Clinics
theweaknesses
member and heigh
Developat
your
institute a school delay, morning classes held from 7 a.m.–noon
will
you
atour
rate—pay
as
go
the
Front
Desk.
This
class
connect
breath
and
yoga
postures, in
(including Pre-School Swim America) at Hempfield Rec Center will
Y
All
levels welcome!
Develop
your
w
• Racquet
members can purchase a Group
also be cancelled. SAC AM programs are canceled if HSD has a
Exercise 8-week
session (good for unlimited
school delay. Classes from noon–3 p.m. will be held unless otherland/water
group
exercise
classes)
at a to increase m
This class
is designed
wise posted on the web site/Facebook; contact the Front Desk if you
discounted
rate
of
$50.
are unsure of your class status.
This class is designed to promote card
Controlled b
• Your annual Fitness/Pool membership includes
t
Decision
to
cancel
evening
classes
and
programs
held
at
the
s
class
includes
t outdoor
easyuse of This
the East
Pete
pool during the
Hempfield Rec Center will be made at 3 p.m. and then posted. On
summer
This class will connect our breath
and yogamonths!
postures, in an athletic vinyasa flow, that will
weekends,
please consult
our
web site/Facebook.
If you have a
Y
All
levels
welcome!
s
• Gift cards can be used to give the gift of
s
squestion regarding specific cancellations, please contact the
any amount!
membership—in
Hempfield Rec Center Front Desk at (717) 898-3102.
This class will con
3
This class is designed to increase muscular strength, range of movement,
Y
This
class will
Y breath and yoga
All postures,
levels welcome!
This class will connect our
in an
athletic
vinyac
Y
All levels welcome!
All levels welcome!
This class is designed
to promote cardiovascular
and muscular strength th
SANTA’S COMING TO THE REC!
SANTA’S HOLIDAY BASH
Visit with Santa to start the holiday season off
right! Bring the entire family to enjoy making
holiday crafts, playing games, singing carols
and visiting with Santa.
Remember to bring your camera to take
photos with Old St. Nick! For Ages 12 and
under–must be accompanied by an adult.
950 Church Street
Landisville, PA 17538
717-898-3102
PRESORTED
NONPROFIT
U.S. POSTAGE
PAID
LANCASTER, PA
PERMIT NO. 212
#14085 Fri., Dec.5, 6:30–8 p.m.
Upstairs Conference Rms. and Gym
Fee: $5 child/$8 per family
Pre-registration required by 12/3
Parents are Free. Space is limited.
Contact Cristine Maser at 898-3102, ext. 39, or
[email protected] for details.
GO ON THE BUS WITH US!
New York City Trip—On Your Own on
Sat., Dec. 6 Three Drop offs; One Pick Up.
Cost is $55R/$65NR
Depart 6:30 a.m.; return 11 p.m.
Contact Laura Dalton at 898-3102, ext. 38, or
[email protected] for more information.
Wreaths
22—
r
fo Sale $
Front
at
er
rd
Pre-O
ivery
el
d
r
fo
Desk
/6
2
-1
9
11/2
Hempfield Area Recreation
Commission
2015 “Everyone Belongs”
Community Campaign
March 23–May 6, 2015
Campaign Goal: $40,000
Your contribution is used to provide financial
assistance for those in need. Every dollar raised in the
campaign will stay here and help those less
fortunate in the Hempfield Area.
www.hempfieldrec.com
CoMinG Soon!
DISCOUNT SKI TICKETS
Making your plans to visit Roundtop Mountain Resort, Bear
Creek Blue Mountain, or other winter attractions? Remember
that we sell tickets for many attractions at rock-bottom prices,
and your purchase will benefit HARC. We also sell Regal
Entertainment Group discount movie tickets all year long! Call
898-3102 for ticket availability or check at the front desk.
Levels of Giving
Pacesetter ……………..$1,000+
Partner in Youth……... $500–$999
Friends Circle…………$250–$499
Century Club………….$100–$249
Contributing…………..$25–$99
Hempfield Rec is for everyone. No individual or family will
be denied a membership or program participation because of
inability to pay fees. Scholarships may be granted in full or
partial based on available funds raised through our
“Everyone Belongs” campaign.
Please consider a tax-deductible contribution to help us
achieve our goal. For more information, contact
Barry Newton, Executive Director, or 898-3102.
Photos courtesy
of Roundtop
Mountain Resort