CLUB KO IS NOW AVAILABLE FOR FRANCHISING!

CLUB KO
SUMMER 2007
Quarterly Newsletter
News, events, tips, fitness stories, and more
for Club KO members and
friends.
201-963-7774
www.clubkogyms.com
CLUB KO IS NOW AVAILABLE FOR FRANCHISING!
We are happy to announce that Club KO is now available for franchising. With six successful branches in Hoboken, West New York,
Hackensack, Pequannock, and Warwick NY, Club KO has steadily
grown in recent years. Now we are ready to broaden our expansion through franchises. We know that you as members know just
how great the workout is, so we are offering
franchises to you first. If you love the Club
KO workout, are interested in owning
your own business, and love helping
Love the workout?
people, a Club KO franchise might be a
Interested in having your
good fit for you. Please do not hesitate
own business? Own a
to contact us for more information or if
Club KO!
you have any questions. Email Joe Andreula at [email protected] if you think a
Club KO franchise might be right for you!
[1]
Summer Recipe
KIDS CLASSES
Now that the sun is shining and we want to
be outside enjoying all that summer has to
offer, here’s a quick energy snack to help you
get through the day. It’s delicious, quick, and
easy to make and you can feel good about
putting all natural, healthy ingredients in your
body. Give them a try and let us know what you
think! This recipe was submitted by Club KO
member Lynda Layng. Lynda is a registered
dietician who takes class at Club KO 4 to 5
Preheat oven to 350 degrees. Coat a 9 by
13 inch baking pan with cooking spray.
Place all ingredients EXCEPT the syrup and
eggs in a food processor and pulse until the
mixture is finely chopped. Add the syrup and
eggs and pulse until the mixture is well combined into a coarse paste.
Transfer mixture to the baking pan and
spread evenly. Sprinkle some rolled oats on top
for decoration. Bake until just done, about 20
minutes. Cut into 20 squares. Enjoy!
times a week.
ALL NATURAL ENERGY BARS
1 cup oatmeal
1/2 cup raw unsalted sunflower seeds
1/2 cup toasted wheat germ
1/4 cup whole wheat pastry flower
1/2 cup dried apricots
1/2 cup raw almonds
1/2 cup pitted dried dates or prunes
1/2 cup powdered nonfat milk
1/2 tsp. ground cinnamon
1 tbsp ground flax seeds
1/3 cup pure maple syrup
2 large eggs (omega eggs recommended)
Kids Class in West New York!
Club KO’s West New York
location features kids
classes for two age
groups: 4 - 8 yr olds and
9 - 13 yr olds. The workout is a great way for
kids to have a lot of fun
while getting in shape,
increasing their strength
and flexibility, and
learning the fundamentals
of kickboxing.
Kids hold
“the plank”
position in
class!
[2]
Don’t miss......
CLUB KO’s
OUTDOOR CLASS!
Monday August 13th @
7pm on Hoboken’s
Pier A
Learning the Basics of
Self Defense
SELF DEFENSE
SEMINAR
At Left: Attendees practice a strategy to knock
an attacker off-balance.
Below: Club KO Instructor
Gil Castillo practices on
“Bob”, the resident
dummy!
Club KO Members and Instructors attend a Self Defense Seminar
You’ve seen it in the movies. A girl walks through an isoStreet in Hoboken. The seminar focused on some selflated parking garage. Suddenly, an evil-looking man
defense fundamentals such as strategies for staying
jumps out from behind an SUV. Girl jabs bad guy
alert and avoiding potentially dangerous situations.
in the eyes with her keys, and while he’s squirm
However, if you are unable to avoid a situaA little
ing, she leaps into her car and speeds to safety.
tion where you have to physically defend yourknow-how can
But that’s the movies!
self, it is absolutely essential that you know some
go a long
Many people think of self-defense as a
basic strategies to use to significantly increase
way!
kick to the groin or jab in the eyes of an attacker.
your odds of escape. If you don’t know some efBut self-defense actually means doing everything
fective techniques, you may expend all of your enpossible to avoid fighting someone who threatens or
ergy ineffectively, which can result in weakening at a
attacks you. Self-defense is all about using your smarts
faster pace, making you more vulnerable to your attacker.
before your fists.
At the seminar, attendees practiced five techniques
On Saturday May 19th, Club KO held a Self Deto help increase their odds of successfully escaping an atfense Seminar for members and instructors at 127 Grand
tack.
TRUST YOUR INSTINCTS
VOICE POWER
FIDO POWER
When the elevator doors open, does
that shifty looking character in
the corner make you feel uneasy?
Don’t get on! If you start feeling
afraid, get off on a floor where
you know you’ll find other people.
Your safety is all about trusting
your judgement and staying alert.
If you ever need help, draw attention to your situation by
shouting out specific words such
as “Help!” or “Police!” Commands
like “No!” or “Get Away!” or
“Back Off!” are excellent attention getters if you feel threatened.
If you have a dog, take your
pooch with you when you’re walking alone. Even a dog no bigger
than a basket of fries can still
bark or snarl enough to cause a
potential attacker to think
twice.
[3]
FITNESS CONTEST UPDATE
As many of you probably
know, The Hudson Reporter
recently sponsored a fitness
contest for two participants
in Hudson County. Club KO
at 900 Madison Street in
Hoboken served as the contest sponsor by enrolling the
contestants in the 10 Weeks to
Your Ultimate Body Program. The
results so far have been amazing!
Check out these stats:
Tabloid Stars!
Siggy and Jamie have been great
sports, agreeing to be featured in
the Hudson Current 3 times during
their program!
900 Madison Street
Hoboken NJ 07030
Congratulations to Hudson Reporter Contestants
Jamie Marcella and
Siggy Torres
Siggy Torres
Jamie Marcella
At the outset of the program,
Jamie started off at 39.2%
Siggy measured in at 31.1% body
fat. He’s now down to 20%. That’s body fat. At the time of this printing, she was already down to 28%
a whopping 11.1% body fat loss!
body fat! Way to go Jamie!
Congratulations, Siggy!