While the newsletter may have had a month off while we finished the move to our new space, our athletes definitely did not! As we just finished our latest 5/3/1 cycle, with the new space comes some new programming, and we are going to be changing things up this month!
In the strength workouts, we are going to be moving to a variation of the 5x5 protocol. Instead of our training max, we are going to use the theoretical maxes that we've been keeping track of and work a variety of different percentages ranging from 60-85%. Our goal at the end of this cycle is to have a 5-rep max at ,or around, 80-85% of our theoretical 1-rep max. Mondays/Tuesdays will be focused on Back Squat and Military Press, Wednesdays/Thursdays will be Bench Press and (more) Bench Press, and Saturdays include Deadlifts and (again, more) Military Press.
With our maxes being only theoretical and not yet fully tested, there may be some room for movement, with each athlete potentially needing to raise or lower weights in order to hit the programmed repetitions. Stay honest with yourself and keep in communication with your coach, and we can figure it out together.
Member of the Month: Jill Fox
1) Before BellHaus Fitness, you had not done much with a barbell, and you are now part of the powerlifting team. What kept you coming back, day in and day out, for all the joys of heavy lifting?
At first, the people hooked me. I felt like a part of the BHF Tribe immediately, and everyone was so supportive, encouraging, and patient with me as a novice. Then, the fun set in! Powerlifting is challenging, yet also geared to each individual at whatever level they are. I started seeing results, and my weights were increasing. That motivated me to keep coming back, to set bigger goals, and to continue getting stronger.
2) It is common knowledge that while listening to the soothing sounds of Shakira howling, a person lifts heavier. However, sometimes, that just isn't always possible. Aside from her aaooo's, what other types of music get you moving?
I’m terrible at “Name That Tune” or knowing who the artist or band is who sings a particular song. You could say I lack confidence when it comes to music knowledge. For that reason, my go-to answer to any music trivia is Phil Collins. Don’t ask me why. This random fact about me has come up in the gym before, so to humor me, sometimes Coach Matt will put on the Phil Collins station.
3) What movement is your favorite when it shows up in the gym? Least favorite?
Pressing! Kettlebell presses, bench presses, all kinds of presses. Few movements make me feel stronger than lifting heavy things overhead. It makes me happy! Least favorite is bear crawls, by far.
4) What is the biggest benefit you have seen from strength training? And what brought you to the idea of competing in a powerlifting competition this October?
The biggest benefit from strength training is becoming more comfortable and confident in my own body. I’ve realized that I’m stronger than I ever gave myself credit for, and that translates outside the gym as well. And peer pressure brought me to the idea of competing in powerlifting... and having a goal down the road has motivated me to push myself harder to see increases.
5) What do you do when not handling those heavy weights in the gym?
I enjoy drinks and games with friends. I like live music and theater. Admittedly, I spend more time watching TV on the couch with my old, grumpy dog than I probably should. I’m in a cool book club, and I volunteer with some progressive/Democratic organizations and political campaigns.
6) Lastly, not everyone knows, but Ms. Fox here is going to be a 2nd grade teacher! This isn't a question but a big congratulations from all of us in the #BHFTribe!
Gee, thanks! I’m pumped about this exciting, new journey, and I appreciate all of the support and encouragement I’ve received from my BHF friends as I’ve gone through the process of this career change!
New Membership Levels
In addition to our unlimited-class BHF Tribe memberships, we are excited to introduce our newest membership, BHF Nation. As a member of the BHF Nation, you will be able to attend 9 classes/month for $129 per month.
See our pricing for more information.
Open Gym Access
We are now offering Open Gym, which allow you access to the facilities and equipment during normal class hours to work independently. This is available for $60 per month for non-members or can be added to existing memberships for $15 per month.
For more information, contact us.
Community Spotlight: Just Be Well Yoga
If you've been to our new location, you've also been to the home of Just Be Well Yoga. Located in the same building, just upstairs, we are lucky to have this wonderful yoga studio as a neighbor. With a focus on "adventure yoga", they offer a wide variety of classes including vinyasa, strength, acro, aerial, yoga wheel, and even SUP.
Be sure to check them out at justbewellyoga.com.
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