The Union article highlighted the exceptional results that can be obtained with Cross Training.  You too can obtain the results that you have always wanted but never quite achieved.

The Clubhouse, Personal Training Center, specializes in “results based fitness”.  Everyone, young and old, from NFL Players to out-of-shape Nevada County residents can benefit from this form of exercise.  The article described two NFL players, Taylor Dever of the Dallas Cowboys and Zach Masch of the Seattle Seahawks, working out with Nevada County resident, Sandi Heilaman at The Clubhouse.

Over 50% of Clubhouse members are women.  Most work out just as hard as the men but use lighter weights.  You would be amazed seeing very feminine ladies completing exercises that you would normally associate with an NBA or NFL training camp.  Many of them are on the SYC Tough Mudder team.  See www.toughmudder.com

All Inclusive Membership – Great Savings

A Small Group Training membership is $129/month and includes access to the entire South Yuba Clubs, both locations, and all the additional exercise classes at both clubs.  Swimming, Spa, Sauna, BodyPump, Zumba, Yoga, Tai Chi, Qi Gong, Pilates, BodyStep, Body Combat (all specialize Les Mills programs), Spinning, RPM, Aqua Aerobic, R.I.P.P.E.D. and a variety of other services and programs are included.

Best Value when compared to Boutique Personal Training Centers

No other Nevada County health club or boutique training studio can offer the variety of facilities, equipment and services that are available at the South Yuba Club.  Boutique Studios have limited hours and access but can charge $500 to $1,200 per month and not have half the services or equipment.  There is no doubt that the South Yuba Club is the ultimate value for persons seeking ‘results based fitness’ and ‘weight loss“.

Each year we do these camps and the kids really love them.  Swimming, rockwall, games, exercise and nutrition skills

The SYC Summer Camps are for kids 5 – 12 years of age.  See the poster for details –  activities, times and cost.

Give Yourself a Break – Parent Date Night

Why not take an evening for yourself and your spouse and also give your kids a good time?  Yes, it’s call Parent Date Night.

The Kids have Fun

Drop your kids off from 5 PM to 9 PM May 11th at the Nevada City Club and let them have a bundle of fun.  They can play in the ‘Bounce House’, climb the ‘Rock Wall’, play games and other activities available to keep them happy.  In addition there will be pizza and a movie for the kids.  All activities are supervised.

You have a Night on your Own

And you get a night out for yourselves.  Cost is $20 for members or non-members.  Sign up at the Front Desk early because this can fill up.  Signups close Wednesday May 9th…. Space is limited.

We have the greatest members and at least once a year we celebrate that.  On April 25th we celebrate them at Grass Valley and on

April 26th we celebrate in Nevada City.  There will be food and games and general good times.  Usually we have a couple of hundred people hanging out over the day… we just can’t find all those photos at this time.

Each summer we offer special 3-month memberships.  Primarily these are for students and persons who are interested in short-term memberships.  These are great for Mother’s Day and Father’s Day to give as gifts of health for those you love.  These memberships go in sale May 1 and the offer expires on June 26th.  So sign up now and enjoy three months of workouts, swimming, losing weight and just making friends.

Nevada City Memberships - Adult $199, Student $149

Grass Valley Memberships - Adult $149, Student $99

Dual Club Memberships - Dual Adult $219, Dual Student $169

Get introduced to some special information.  The Clubhouse Personal Training Center Trainers will be holding FREE clinics during the month of April.  Here is a chance to learn more about workouts that burn fat, mobility, the TRX system, kettlebells and core exercises that strengthen abdominal and back muscles.   To download a printed version of the clinic schedule, click here Club House FREE April clinics

Here is the SYC team roster:    Mudder Roster 4.13.12

Here is the Tough Mudder deal – are you ready?

Here is how to register:  http://toughmudder.com/events/norcal-tahoe-2012/

The local Kiwanis Chapter and the South Yuba Club held a “Spin-a-thon” at the Grass Valley Club in February.  The lead organizer was Homer Nottingham who is an SYC Spin/Tai Chi/Qi Gong instructor and a member of the Kiwanis Club.  Harry Abbott and Juli Kaplan were the two SYC Spin Instructors who led the spinning sessions.  Homer led the Tai Chi session.

Harry Abbott

Cal shoots some video

Photographer Cal McKitrick, also a longtime SYC member and past Kiwanis Grass Valley Chapter President, got out his new video-taking Nikon camera and shot this video.  Everyone had a great time.  The Kiwanis volunteers rounded up the drinks and grits and let the good times roll.  Over $3,000 were raised for disabled and needy kids in our community.  The Club and the Kiwanis have teamed up several times before and each time has raised several thousand dollars.  It is amazing how our community comes together to do good things.  CONGRATULATIONS to All.  (As usual, there are no pictures of the photographer… Cal you gotta take some!).

Juli Kaplan

Jan & Homer Nottingham

Hollywood Moves in Nevada County

You may have heard testimonials from Hollywood stars and poo-bahs about combining cardiovascular workouts based on “muscle confusion”, periodization, plyometrics, cross-training and the martial art of Kenpo.  Well that is what we are bringing to Nevada County.  It is a series of moves, at varying rates, to make muscle groups work together to achieve maximum results while avoiding the “plateau effect”.

You can’t explain it… you gotta try it…beginning in April.

Carolyn, India, Kimberley and Michelle have pursued their R.I.P.P.E.D. certification and will bring the classes to the South Yuba Club in April.   Look for the Group Exercise schedules for dates and times.

We began the SYC Weight Loss Challenge in January with some ‘Kickoff’ meetings in Grass Valley and Nevada City.  Over 60 people, both club members and non-members, attended each meeting.  Our goal was to raise awareness of the serious health issues associated with excess weight and to provide a means and incentive for our Club Members to challenge themselves to lose weight.  Well it seems to have worked.

Over the past two months many Club Members have dropped weight.  The program was focused on two major issues:  (1) eat more healthy foods, and (2) get adequate exercise.  We here are the members who did both and won.

1. First Place goes to Celeste Didot-Blackmon who lost 14 pounds.  Way to go.
2. Second Place to Desiree Dondono who lost 12 pounds.  Fantastic.
3. Third Place to Katherine Porebski who lost 10.6 pounds.  Another Fantastic

Over 70 other ‘Winners’

However the biggest prize is taking off some un-needed pounds and embarking on an even more energetic and exciting path in life.  And that is the best part of the Weight Loss Challenge.  Over 70 members entered the Challenge and many got great results.  Remember it takes months or years to put that weight on and it takes time to take that weight off sensibly and safely.  To to everyone, you are all winners.  Just stay the path.  Congratulations.

Workout for FREE?

You can lower your dues each month when a person you referred joins the Club?  Here is how it works!

If the friend whom you referred joins the Club, you get $5 off your dues for every month that person is a member.  If you refer two friends who join, then you get $10 off each month.  Refer three new members and get $15 off each month while they are members.  $15/month works out to $180/year.  Refer five friends…. well… you get the picture.  The more of your friends who join, the more money you save each month.

Member Appreciation Parties – April 25th Grass Valley, April 26th Nevada City

Several times a year, we hold member appreciation events… we love our members (because they re lovable).  So we want to make sure that all SYC members know they can reduce their dues by bringing or referring friends to join the Club.  The rules are pretty simple.  Stop by the Front Desks or ask a Membership Rep to show you how to refer friends and neighbors to the Clubs.

• Pumped Up for the New Year
• Ali’s Weight Loss Story: ‘to be the person that I know is inside of me’
• Tactical Strength: What if your life depended on it?
• Tension equals strength and durability
•  A better Mouse Trap?
•  The Dead lift and other scary things go bump in the night
• Solid to the Core
• Some Food for Thought
• Tough Break: Youth Sports Injuries
• Can’t fire a canon from a canoe
• Is is possible?  Fat and Fit?
• Why we exercise
• Super Joints
• The heart of the matter
• The 70/30 approach  to weight loss
• So, what’s on your mind?
• Decay is Optional
• Younger Next Year
• Breakout of the workout rut
• Change is Good
• The New You Resolution
• Weight Loss – diet, Exercise and Genetics
• Why extremely low calorie diets won’t work

BTW, we won’t be doing this type of riding, but this guy is amazing.

Harry Abbott, Bruce Anapol, Kevin Bennett, Mike Carville, Phil Carville, Cameron Collins, Lisa Francis, Cat Girton, Tami Reyes, Jen Rosser, Darrin Selleck, Bob Thurman.  Go to the SYC website for instructions on how to sign up.  Get the team password which is ‘fitness’    Phil

We are building a South Yuba Club Team for the  Tough Mudder this year at Northstar Ski Resort in Truckee.  At the bottom of this post you will see instructions for registering for the SYC team   So get ready!   Our Staff will join you in this event… we will be one big team.

We will provide special ‘SYC – Tough Mudder’ Tee Shirts to all members who enter … then actually participate in the event.  You have time plenty of time to train and get ready.  After all it is eight months away and you are a member of a special health club that prides itself on fitness.  Really, you will love it… and talk about it for years.  I’m gonna do it and I am over 70.  You can do it too, just get into shape.

We will work as a Team – ‘Together’

There will be extremely fit Club Members who may want to set individual records, but for most of us it is a team event.  We did these when I was in the Marine Corps.  The objective is to get your team or squad through an obstacle course (or battlefield) … together as a team.  This is the philosophy for the South Yuba Club team.  We will start together and finish together and helping each other over and through obstacles.  It could be a life changing experience.  So screw up your courage and ‘Let’s Do It”.   You are doing two great things:  Providing a Life Long Memory for yourself and even better this event is a benefit for the  Wounded Warrior Project.

Get a Load of this Workout

You won’t have to work as hard as this guy but it’s fun to watch his  “Training” Video - a guy who wakes up on his 45th birthday and decides to train for the Tough Mudder. Get ready for 5 minutes on inspiration.  Don’t miss this video click on this link

The Event at Northstar – September 22 – sign up early

We want to start at 10 AM on Saturday, Sept. 22nd.   Click on this link for registration information   Tough Mudder Event at Northstar, Truckee, Saturday, Sept 22nd.     Register for the South Yuba Club team so we all start together… as the team.  We also plan to rent a condo or cabin for an after event party.  People can gather there, enjoy a BBQ and even toss out sleeping bags and crash for the night if they want… I think a hot bath at home or a motel bed would be much better after that day.

 How to Register

Go to the Tough Mudder website.  Click on the ‘Sign Up’ or Registration icon.  Give them your information and pay by credit card.  Click on the “Join an Existing Team” icon, type in the team name – South Yuba Club and use the password – fitness – if you are on the team we will all start together at 10 AM start time on Saturday.   Let us know you joined.   We will have a training schedule for all of us.  We will meet several times before the event    See you there.  Best Regards from Phil, Mike and club members and staff who will also be there.

Ken has boxed professionally, coached the Cal Berkeley Boxing Team, the Ecuadorian Olympic Team and the Venezuelan Military Team and now lives here where he leads the non-contact boxing class at the South Yuba Club.  Ken is a totally interesting guy and even plays electric guitar in the band “Runnin for Cover”.   This ultimate professional is a total gentleman.  Clear, informative, professional, courteous… everything you would expect to see in a gentleman.

Those were the words that the Silver Sneakers wanted to hear.  The South Yuba Club Silver Sneakers have been talking about entering the Soap Box Derby that will be held near Pioneer Park in Nevada City.  It was a draw for New Entries and they were not sure they would make it.  But last week, they got the good news.

A lot of effort has gone into applying for entry, designing the ‘car’, assembling parts and just tipping a few beers thinking about the whole process.

Garret Walther, Fred Lossman, Larry Kaufman, Larry McGrath, Jim Stradinger and many others are having a lot of fun with this.  I wish I knew all the persons who participated.  I know that the process is involving some big bucks…. Garret picked up some sort of used yellow chassis (see Fred on it – left) for $30.  Everyone is bringing parts, scrap, wire, bicycle wheels, other wheels and probably some chewing gum.

Tech Session Update – Monday February 14th – Garret Walther

Yesterday three of our crew members took part in a 1 1/2 hr. mini tech session. We discussed our progress so far and talked about our next steps in building our Silver Sneakers soap box car.  Those present:  Larry Kaufman, Fred Lossman, and Garret Walther. (Larry M. and Jim are out of town.)

Here is a summary of our session:

1. The rear axle assembly is now being welded by our Stockton tech, Wes. He promises to have it completed by Feb. 28.

2. Garret has cut the go cart chassis in half. He also cut the ends off the front axle. The axle needs to be “dropped” about 3 in. so we can align our front wheels properly.

3. The front section of the go cart chassis can be used with some slight modifications. We also have several options on how far forward to mount it.

4. We decided the existing bulkhead from the go cart needs to be cut off (this is the curved tube that holds the steering column). In place of that we want to fabricate a “loop” that extends to each side of the car. This will allow easy access for the driver. Larry suggests making this loop a removable piece.

5. The steeering column has to be about 12 in. longer than the one from the go cart. We might make it a 2 piece column with a quick release section using an air hose snap-on fitting.

6. The top shell (clam shell) does not have to be a single piece unit. Perhaps we could have separate front and rear sections. This might allow the driver to get in and out easier.

7. Conclusion: Mounting the rear axle assembly is the next step. That will allow us to position the seat and then the front suspension assembly.

So in early March we can start mounting the seat, locating the front suspension, steering, and dropping the axle. After that will come fabricating the brakes and brake lever.

Then we can cut the clam shell openings, mount the brackets on the clam, and start road testing in early May.

We have had the two Weight Loss Kickoff Presentations and now it’s just implementation.  

The weight loss challenge has started but that doesn’t mean it’s too late for you to lose some pounds.   Now it is just getting down to following the program.

If you have not yet joined the program and downloaded materials, we are leaving them on the site for a couple of more weeks.  Here is a summary of the concept and program

The concept is that weigh loss is closely tied to a insulin regulation.  This concept was first discovered by German and Austrian scientists in the first half of the 20th century.  The scientific data was widely acknowledged in Europe and by major universities in the United States in the 1920′s.  However after World War II, American scientists and physicians turned away from all things German and the science was lost.  We turned to rich carbohydrate diet which has had severe health consequences.

For those who missed the presentation, you can still click on the references below and find out more about this concept.  Also, you still have time to download the Nutrition and Exercise Journals on the South Yuba club website.   Over the next 6 weeks we’ll get you on track to looking and feeling your best.

This FREE program includes simple exercise and nutrition plans, on-line support, weekly weigh-ins, your own success tracker and exercise clinics to keep you motivated and successful.

Prizes will be awarded to members with greatest weight loss, body fat % loss, best attendance and most inspirational.

Got friends and family who want to want to lose weight and tone up too? Get them involved. Drop by the Front Desk and pick–up a FREE one week trial membership.

Get Started Now!

1. The Weight Loss Challenge Registration is over by you can download materials from the website.

2. For those who want to join the Club and get more instruction, drop into either club and ask about the program

• Nevada City Club, 555 Searls Ave, Nevada City 470-9100) or
• Grass Valley Club, 722 Freeman Lane/Raley’s Pine Creek Center, Grass Valley 272-7676).

3. Follow the plan outlined in your journal

• Go to this form to download our exercise and nutrition journal.

4. Exercise – for Club Members!

• Exercise daily and if you are competing for prizes then weigh-in weekly at the front desk.

5. Celebrate Your Success

• Challenge ends: Monday, Mar. 12th.
• Members Awards Celebration at both clubs: Monday, Mar. 19th.

Support Tools…

Download the Program Journal

• Go to this form to download our exercise and nutrition journal.

Join the South Yuba Club Facebook Group

• In the South Yuba Club Nutrition & Weight Loss Group  you will receive guidance, advice, support, and positive feedback, plus interact with our trainers and on-line community during the Challenge.

Download the flyer and share it with friends!

• Download the 2012 Wellness and Weight Loss Challenge Flyer.

Weight loss dogma presumed to be true… might not be true?

Maybe the experts had it wrong?  … for decades.

If you have struggled losing weight or have lost weight only to gain it back, watching this hour long video might be the more important hour of your life.  Or at least, the most important hour of this year.  Gary Taubes presented this breakthrough idea at the Ohio State University Medical Center.   Most modern researchers never knew about this radical old idea which has been lost for fifty years.   Gary Taubes speaking at Ohio State University Medical Center

If you want a new understanding of why you having a problem with weight, this is no better way to spend one hour, 10 minutes and 43 seconds… don’t miss a second of it.  Remember to attend the Weight Loss Program presentation by Mike Carville at the Grass Valley Club, Wednesday, Feb. 1st at 6:30 pm.