BEACH PARTY OPEN HOUSE - July 30th

Women's Fitness in Washington!

group fitness CLASS SCHEDULE

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juLY 2019

*all new classes start the week of July 8th.

MONDAY
9:00-9:30am - Zumba Gold / Marianne
9:30-10:00am - Kettlebell & Core / Marianne
9:30-10:00am - Blast! (in circuit) / Jacki
4:00-5:00pm - Tai-Chi / Tracy $10
5:15-6:00pm - Arms&Abs / Tracy
6:00-7:00pm - Zumba / Charmaine
6:00-8:00pm - Tribal Belly Dance (small studio) / Sarah
7:00-8:00pm - *NEW! Muay Thai Kickboxing / Jason & Kim $15


Beach Party Open House - Tuesday, July 30th FREE classes all day. Bring a friend!

TUESDAY  
9:00-10:00am - YOGA / Marlynn
9:30-10:00am - Blast! (in circuit) / Jacki
10:05-10:50am - SilverSneakers / Marianne
5:00-6:00pm - Zumba / Marci
5:00-5:30pm - *NEW! HIIT30 / (in gym) Cindy
6:00-7:00pm - FlexFX / Tammi
7:00-8:00pm - CardioDance / Jess


WEDNESDAY
9:30-10:30am - Country Heat LIVE! / Robin
9:30-10:00am - Blast! (in circuit) / Jacki
10:30-11:15am - SilverSneakers YOGA (in chair) / Jean
11:00-11:30am - *NEW! HIIT30 / (in gym) Jacki
4:30-5:30pm - Tabata HIIT / Amber
5:30-6:30pm - EZ-YOGA-4U / Debbie
6:30-7:30pm - *NEW! Move Better / Jason & Kim
6:00-7:00pm - Spin /Amber - $5m, $8nm


THURSDAY
9:00-10:00am - 20-20-20 / Jess
9:30-10:00am - Blast! (in circuit) / Marianne
10:05-10:50am - SilverSneakers / Marianne
5:00-6:00pm - TABATA (HIIT) / Amber
6:00-7:00pm - Turbo Kick / Robin
6:15-6:45pm - Spin 30 /Amber $5m, $8nm
7:00-7:30pm - Spin 30 /Amber $5m, $8nm
7:00-8:00pm - *NEW! Muay Thai Kickboxing / Jason & Kim $15 


FRIDAY
9:00-10:00am - Cardio Dance / Jess
9:30-10:00am - Blast! (in circuit) /Jacki
11:00-11:30am - *NEW! HIIT30 / (in gym) Jacki


SATURDAY
7/6: 9:00-10:00am - Tabata / Amber
7/13: 10:00-11:00am - Bounce Dance Fit / Robin
7/20: 9:00-11:00am - FlexFX & LaBlast Dance / Tammi
7/27: 9:00-10:00am - Cardio Dance / Jess


SUNDAY
9:00-10:00am - Spin /Amber $5m, $8nm 


New Class Descriptions


HIIT30  with Jacki and Cindy
Don't have enough time to exercise??? Maybe it's time to try High-Intensity Interval Training (HIIT). HIIT workouts involve short periods of intense exercise alternated with recovery periods. One of the biggest advantages of HIIT is that you can get maximal health benefits in minimal time. Researchers have found that HIIT increases your metabolism after exercise more so than jogging and weight training and it also shifts the body's metabolism toward using fat for energy rather than carbs. Join us in the gym (not the studio) where our staff will motivate you as you alternate between stations that include TRX suspension training, water rowers, kettlebells, treadmills, bikes, free weights and more! 


MOVE BETTER, SMARTER, STRONGER!  with Jason and Kim
This class will be a combination of different movement systems that have been created by healthcare professionals and fitness innovators.
• Dynamic Contraction Technique Resistance Stretching created by Physical Therapist Nic Bartolotta.
• Functional Range Conditioning Mobility Exercises created by Chiropractor Dr. Andreo Spina.
• M11 Myofascial Restorative Techniques created by fitness innovator Scott Kuhagen.
• ELDOA Method Myofascial Spinal Stretching created by world renowned Osteopath Dr. Guy Voyer.
• Stick Mobility using a specially designed apparatus to allow one to use leverage to get into intricate, deep stretches and create muscle recruitment.
The class will address joint health, the ability to effectively contract muscles, hold muscle contractions, then release and lengthen the muscles. It will also involve foundational techniques for spinal health and mobility.
You will not find a similar class like this within several hundred miles if not further.
Movement is medicine. Join us and make your body move and feel better!


MUAY THAI KICKBOXING🔥 with Jason and Kim
Are you tired of just punching and kicking in air?
Do you want to feel what it’s like to hit something?
Would you like to challenge yourself with an intense workout?
Learn real proven fighting techniques consisting of
• Punches
• Elbows
• Knees
• Kicks
Classes will consist of shadow boxing, learning combinations and hitting pads. All equipment will be provided. Jason and Kim have an extensive background in Muay Thai and have actually gone to Thailand to train. 😳🏯
Classes will be limited to only 5 participants - $15/class. Please rsvp in advance 724-222-1992.

about us

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try before you join

Come Try Us for FREE! 

 We are a full-service women's fitness center offering cardio equipment, strength circuits and group fitness classes. The best way to judge whether 30 and Out Fitness for Women has the atmosphere, convenience and feel you want is to experience it. Enjoy full membership with unlimited group fitness classes, FREE for 7 days, to see if we are a good fit for you! Call us now at 724-222-1992 to schedule the start of your free week. 

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Stronger Together

30 and Out Fitness in Washington takes pride in being the fitness home for women of all ages, shapes, sizes, backgrounds, and goals. Our friendly and welcoming staff gives you support in a fun, social, relaxed and secure environment. You feel it when you first walk in the door, this place is something special. We’ve been locally owned and operated for 15 years and have always been more than a gym. We are a club where women support women and get stronger TOGETHER.
 

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Your Success is Our Goal

 We understand that adapting new fitness habits is difficult. Our goal is to change your view on fitness, so that it becomes part of who you are and your lifestyle. We strongly believe that if you practice healthy habits, feel supported and have fun in the process, that you will be able to reach and crush your goals.

Personal training

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elaine bigler - personal trainer

Elaine has been in the fitness industry since 1982 and has earned three certifications from the American Council on Exercise (ACE) which include Personal Trainer, Orthopedic Exercise Specialist and Group Fitness Instructor. She founded Elaine Bigler's Fitness for Life in 1985. Her years in the fitness industry have been quite diverse -- from corporate fitness programming with some of the largest companies in the Pittsburgh area, to community programming and one-on-one in-home personal training. She has worked with high school athletes and sports teams as well as seniors in our community. Her expertise extends to helping those who are rehabilitating after orthopedic surgery or injury as well as designing programs specific to each individual's health and fitness goals. Elaine's commitment is still the same as when she first founded Fitness for Life…helping individuals achieve and maintain a healthy, 

active lifestyle through quality personalized programs that respect individuality and encourage success.


Member Pricing:

single session...$50

5 sessions........$225

10 sessions......$420

jason turko - mobility specialist

Jason has been deeply into physical fitness since the early 90’s when he served as a Navy Hospital Corpsman. He trained, instructed and coached clients and patients in everything from Muay Thai Kickboxing, Self Defense, Corrective Exercise, Strength and Conditioning, High Intensity Interval Training, Fitness Kettlebells, Sport Kettlebells, Mobility and Flexibility. He has studied under fitness industry leaders and interned with cutting edge medical professionals working with collegiate and professional athletes, strength athletes, military special forces members, dancers, pre and post operative patients. Jason is uniquely trained in cutting edge movement / mobility / flexibility methods. There are no other practitioners with like training within the tri-state area. Health and fitness are for life and not for the moment. He trains everyone according to that statement. Jason offers all the tools you need to build a strong foundation of movement. Contact us for workshops, group training and private sessions. You’ve only got one body. Make it move better for life.


Mobility work and stretching with Jason:

60-minute muscle mashing with dynamic contraction technique...$70

ELDOA & other group classes...$15pp

Massage Therapy

Holly

holly kearns - licensed massage therapist and reflexologist

Therapeutic MasSage

30-minute massage....$35

50-minute massage....$50

60-minute massage....$60

90-minute massage....$90

reflexology

30-minute reflexology session....$35

60-minute reflexology session....$65

Holly can help you relax, refresh and unwind through the power of massage. Whether you are looking for relaxation or a therapeutic massage, Holly can offer you a personalized session. She is also a reflexologist that can stimulate more than 7000 nerve endings by using pressure points on the bottom of your feet, hands and ears. This modality stimulates the healing response of the nervous system and is effective for reducing pain, enhancing relaxation, and reducing psychological symptoms such as anxiety and depression. Holly has been a licensed Reflexologist and Massage Therapist for 6 years.


To schedule: Please call us at 724-222-1992 or click the book now option. Men and non-members are welcome!

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30 And Out Fitness

(724) 222-1992

Hours

Keycard access everyday: 5am - 10pm

Staff available: 9am-Noon Mon-Fri

5:00-6:00pm Mon-Wed and by appointment