The Mettler Release
Creating Balance at Mettler
Greetings! 
 

Thank you to all the members that showed their support at Mettlerfest! We hope you had wonderful time and enjoyed your evening with the Mettler community.

 

This month we have another special event with a mind/body focus, Discover Yoga. This event is sure to be a rejuvenating time whether you are a beginner or an experienced yoga enthusiast.

 

The Mettler Center team strives to offer a variety of activities to create a well-balanced fitness regimen. We encourage all our members to explore cardiovascular, strength, and mind-body activities throughout each week.

 

There have been several new activities added to the group exercise class schedule to enhance your member experience. Be sure to check out the new offerings: Lunch Break Yoga and Muay Thai Kickboxing, as well as new times for Flex & Flow and Jazzercise. 

Paul Mettler

Paul Mettler, PT, DPT
Owner/CEO

5 Elements of a Well-Rounded Routine
5 Elements of a Well-Rounded Routine     

Most people know an exercise program should include both aerobic and strength activity. But that's not all. These five elements of good health will help you achieve a balanced training routine.  

  1. Aerobic Fitness
    Aerobic exercise is any physical activity that uses large muscle groups and increases your heart rate. Try walking briskly, running, taking a cycling class, or even raking leaves. Aim for at least 2.5 hours of aerobic activity spread throughout the week. You will reap the benefits of a higher caloric burn and increased cardiac endurance.
     
  2. Strength Training 
    Muscular fitness is crucial since muscle mass decreases as we age. Your goal would be to strength train at least twice a week. This training could take many forms; body weight exercises, resistance bands, free weights, kettlebells, or weight machines.
     
  3. Core Strengthening
    Core strength, which includes back and gluteal muscles, are foundational to all other movement. If you want to be a stronger runner or better at your activity of choice, core strength is a key component. Core exercises help train your muscles to brace the spine and support the efficiency of your upper and lower body movements.
     
  4. Flexibility & Stretching
    Inflexibility due to disuse, improper body alignment, or repetitive-tasks is commonly seen in the areas of the hamstrings, lower back, neck, and shoulders. Stretching improves range of motion, improves flexibility of both muscles and joints, and can relieve stress. Make it a habit to always stretch after a workout and consider adding yoga and/or stretching classes to your routine.
     
  5. Balance Training
    Balance training can benefit people of all ages. And since balance tends to decrease with age, this is an important component to not neglect.

Which component(s) are you missing? Ask an expert for help in creating a well-rounded and comprehensive exercise program.

Yoga is for Everyone

Yoga is for Everyone

 

Whether you are a runner, tennis player, or struggling with arthritis, yoga is an excellent activity to incorporate into your life.

For the very active, yoga offers deeper stretching and loosening of tight joints. Those new to exercise can benefit from gentler styles of yoga, as can sufferers from chronic pain.

Here are three reasons why yoga should be part of your routine.

  1. Develop Muscle Balance & Joint Mobility
    Sports training can leave athletes strong in some areas, but inflexible and even weak in others. Yoga works the muscles and joints through all ranges of motion, activating the little-used muscles that support the primary movers. Movements in yoga allow muscles, tendons, and ligaments to move through a full range of motion thus cultivating balance and core strength. Yoga works not just in the sagittal plane but in the frontal and transverse plans as well.
     
  2. Reduce Injuries 
    Runners have tight hamstrings and cyclists often have tight quadriceps. Yoga can help you recover faster after workouts, open up the tight areas that hinder performance, and prevent injury. For example, properly strengthening the muscles of the core using poses such as Full Boat Pose and Bridge Pose will improve alignment and lessen muscle imbalances that lead to overuse injuries such at IT band syndromes, and plantar fasciitis.
     
  3. Improve Mental Focus
    Yoga helps to relax not just tight muscles, but also anxious and over-stressed minds. Yoga emphasizes mental focus and being in the moment. Learning to stay focused and centered through uncomfortable poses by concentrating on breathing, sets up an athlete to stay focused during a race or challenging workout.
SPECIAL OFFER
Offer expires: 10/31/13
$5 off 
Save $5 off Muay Thai Kickboxing class 
Discover Yoga Event
Join us Saturday, October 12th, from 8:30a-6:30p for Discover Yoga: A Day of Meditation, Relaxation, and Education.

Throughout the day, choose from two different classes being offered. Whether you are new to yoga or a more experienced yogi, this is an event you won't want to miss! 

Full Day: $75
Any 3 Classes: $30
Single Drop-in: $13 
Upcoming Events 

View our class schedule for the most current information.

Welcome Robin Allen

Mettler Center is pleased to announce Robin Allen, MSPH, RD, LDN will be joining as our Registered Dietitian. Robin comes with over 30 years of experience.

 

Please stop by and say "Hello." Robin is available to see clients for nutrition and weight loss on October 10th. Schedule your complimentary 30 minute consultation today!

Welcome Mark Miller

Welcome Mark Miller

Introducing professional boxer and newest instructor to Mettler Center, Mark Miller. 

 

Mark is a veteran of UFC, IFL, Strikeforce, XFO, a contestant on "The Ultimate Fighter" Season 9, USA vs. UK. He has won on multiple Midwest MMA titles and has fought for the IFL Welterweight Championship. 

 

Mark has trained with UFC and Olympic veterans and as well as many collegiate national champions and all-American wrestlers. His specialties are in Muay Thai, boxing, wrestling, and strength and conditioning.

 

Mark will be offering one-on-one boxing lessons and a fee-based Muay Thai Kickboxing class. To learn more, call 356-6543 or see Member Services.

New Class: Muay
Thai Kickboxing

Date: Oct. 16 - Nov. 20th 

Time: 6:30-7:30 p.m.

Instructor: Mark Miller

Cost: Member $65 / Non-member $72

 

Interested? Attend a free informational class October 9th at 6:30pm to see whether kickboxing is for you. For questions or to sign up, call 356-6543.

Discover Yoga
Quest Bar:
Best on the Market?

We think so, and here's why:

 

Quest delivers 20g of high quality of protein

 

100% Gluten Free, with just 2-7g active carbs

 

Low Calorie: Between 160-200 calories per bar

 

Just a few, simple, natural ingredients

 

No Sugar Added

 

Purchase bars individually, or build-a-box (12 bars for $25 plus tax).

New Product:
VitaICE

Pick up a refreshing bottle of VitaICE, the newest addition to our drink offerings. Try one of these fun flavors for only $1.25

 

Black Raspberry

Pomegranate Berry

Acai Blueberry Pomegranate

New Class:
Lunch Break Yoga

Busy schedule? Stressed at work? Take a relaxing break from your workday and join us for Lunch Break Yoga. 

 

Start Date: October 3rd

Time: 12:10-1:00 pm

Instructor: Kendy

Cost: Free for members/ $10 drop-in rate Non-Members.

 

The focus of this class is stretching overused muscles in order to continue enjoying a healthy active lifestyle. 

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