NEWSLETTER 1

Time for Fat Loss

“Fat loss is an all-out war. Give it 28 days — only 28 days. Attack it with all you have. It’s not a lifestyle choice; it’s a battle. Lose fat and then get back into moderation. There’s another one for you: moderation. Revelation says it best: ‘You are lukewarm and I shall spit you out.’ Moderation is for sissies.”

— Dan John, legend

Fit Life Club Network #1

As a value added service to our members, Excell Fitness is happy to announce that we have recently joined the Fit Life Club Network. The Fit Life Club Network is an association of over 75 independently owned health and fitness clubs in the Pacific Northwest.

Members of any Fit Life club may use other clubs in the Network as guests while traveling. This will allow you to access clubs across the Northwest for free next time that you travel. Just go to FitLifeClubs.com and click on the Club locater to find a club for your next trip. Visits are limited to 14 days per club per year. See the front desk for your fit life travel card before your next trip.

Zumbathon

Please consider attending a one-hour ZUMBA event with three of Portland’s hottest Zumba instructors. The event, scheduled for Saturday September 20, 2008 at 2:00 in Pioneer Courthouse Square, is a fund raiser for Jamie’s Heart Foundation. The foundation is a non-profit organization dedicated to providing financial assistance to children in the Pacific Northwest with congenital heart disease.

To Register for the event go online at www.jamiesheart.org or call 503-888-1906. The registration fee is $28 per person & children under 15 are free.

Spin Off Fat

Take a spinning class. The resistance-controlled bikes helped men burn 700 calories in just 50 minutes (over 100 calories more than men who rode ordinary stationary bikes), report Italian scientists. Think the classes are sissy? Spinning was originally designed to help professional cyclist improve their cardiovascular fitness.

Congratulations ROCK

We just wanted to take a minute to congratulate Rock on his 615 lb bench press.

WORKOUT PROTOCOL

· Please take the weights off the machines when you’re finished

· Please disinfect your equipment following your workout

· Please return the magazines to the rack following your workout

· Please do not place fan cords across the aisle

· Please return your workout balls to the rack

· Please take cell phone calls out of the workout area

· Please put your towels in the basket

Some of your fellow members have asked Excell Fitness to provide this to all members.

7 habits of people with great memories

Protect and improve your memory the simple way: with easy lifestyle changes. To find out what habits really help, Australian researchers set up an online survey to test 29500 people’s long-term memory (what happened 1, 5 and 20 years ago), working memory (what’s on a shopping list), and ability to hang on to others’ faces, names and jobs. Then the researchers queried everyone about their lifestyles. Want a mind like a steel trap? Here are seven of the habits they found most likely to help:

1. Have fewer than two alcoholic drinks a day.

2. Watch less than 1 hour of TV daily.

3. Read novels.

4. Do crosswords.

5. Eat fish.

6. Drink tea or coffee.

7. Keep a journal.

Group X Updates

Hey Group Xers: Ready for some new moves??? Check out our fall changes!!!

NEWBERG

Join our fall “Preview Party” September 13th to experience the latest music and material in some of our hottest classes. The 90 min event will unfold as follows:

• 9:30 – 9:50 am STEP: warm up with a step combination to get your blood flowing, invigorating combinations will keep you on your toes.

• 9:50 – 10:15 am PUMP: Strengthens all major muscle groups with choreographed weight-lifting exercises.

• 10:15 – 10:45 am ZUMBA Combines international dance themes with Latin-based rhythms for a high-energy party environment.

• 10:45 – 11:00 am Yoga: Increases flexibility and balance, and develops strength in the muscles and joints while focusing on breathing techniques.

Try any combination of these classes for a supercharged, well-rounded workout and help us preview the fun stuff coming this fall. Goodies and door prizes will also be offered.

Upon your request, it’s back! 4:30 – 5:15 pm class returned this month. This timeslot is perfect for those who want a short, intense burst of cardio and still make it home for dinner. It’s also ideal for TEACHERS! Tue/Thur- Cardio Burst!

Due to popular demand we have added a cycle start-UP class. These 30 minute classes cover bike set up, a cycle journey, and cool down. This class is designed for the beginner, and will advance as the participants become more skilled. Class starts with individual bike set up and proper cycle technique instruction. Learn the basics of cycle sport and increase your stamina. If you think cycle class is “too hard” or “too intimidating”, this class is for you! Please arrive 10 minutes early for bike set up, a water bottle is a must!

McMinnville Group Fitness Classes

Newberg Group Fitness Schedule

Mon

Tue

Wed

Thu

Fri

Sat

8:05-9:00

Cycle Sport9:10-10:10PUMP10:15-11:00 ZUMBA

5:30-6:30 Step

8:45-9:00 ABS

9:00—10:00 Step & Tone

5:30-6:30 PUMP

6:45-7:15 Cycle Start-UP

8:45-9:45 PUMP

9:55-10:55 Hatha Yoga

4:30-5:15 Cardio Blast

5:30-6:30 Pilates

6:35 –7:35 ZUMBA

5:30-6:30 Step

8:45-9:00 ABS

9:00—10:00 Step & Tone

5:30-6:30 PUMP

6:45-7:15 Cycle Start-UP

8:45-9:45 PUMP

9:55-10:55 Hatha Yoga

3:45-4:30 Zumba Kids*

4:30-5:15 Cardio Blast

5:30-6:30 Pilates

6:35 –7:35 ZUMBA

5:30-6:30 Step

8:45-9:00 ABS

9:00-10:00 Step&Tone

8:05-9:00

Cycle Sport9:10-10:10PUMP10:15-11:00 ZUMBA

5:30-6:30 Step

8:45-9:00 ABS

9:00—10:00 Step & Tone

5:30-6:30 PUMP

6:45-7:15 Cycle Start-UP

8:45-9:45 PUMP

9:55-10:55 Hatha Yoga

4:30-5:15 Cardio Blast

5:30-6:30 Pilates

6:35 –7:35 ZUMBA

5:30-6:30 Step8:45-9:00 ABS 9:00—10:00 Step & Tone5:30-6:30 PUMP6:45-7:15 Cycle Start-UP

8:45-9:45 PUMP

9:55-10:55 Hatha Yoga

3:45-4:30 Zumba Kids*

4:30-5:15 Cardio Blast

5:30-6:30 Pilates

6:35 –7:35 ZUMBA

5:30-6:30 Step

8:45-9:00 ABS

9:00-10:00 Step&Tone

8:05-9:00

Cycle Sport9:10-10:10PUMP10:15-11:00 ZUMBA

5:30-6:30 Step

8:45-9:00 ABS

9:00—10:00 Step & Tone

5:30-6:30 PUMP

6:45-7:15 Cycle Start-UP

8:45-9:45 PUMP

9:55-10:55 Hatha Yoga

4:30-5:15 Cardio Blast

5:30-6:30 Pilates

6:35 –7:35 ZUMBA

5:30-6:30 Step8:45-9:00 ABS 9:00—10:00 Step & Tone5:30-6:30 PUMP6:45-7:15 Cycle Start-UP

8:45-9:45 PUMP

9:55-10:55 Hatha Yoga

4:30-5:15 Cardio Blast

5:30-6:30 Pilates

6:35 –7:35 ZUMBA

5:30-6:30 Step

8:45-9:00 ABS

9:00-10:00 Step&Tone

8:05-9:00

Cycle Sport9:10-10:10PUMP10:15-11:00 ZUMBA

5:30-6:30 Step

8:45-9:00 ABS

9:00—10:00 Step & Tone

5:30-6:30 PUMP

6:45-7:15 Cycle Start-UP

8:45-9:45 PUMP

9:55-10:55 Hatha Yoga

4:30-5:15 Cardio Blast

5:30-6:30 Pilates

6:35 –7:35 ZUMBA

5:30-6:30 Step8:45-9:00 ABS 9:00—10:00 Step & Tone5:30-6:30 PUMP6:45-7:15 Cycle Start-UP

9:00-10:00

Thanksgiving Cardio Burn

No kids Room

5:30-6:30 Step

8:45-9:00 ABS

9:00-10:00 Step&Tone

8:05-9:00

Cycle Sport

9:10-10:10

PUMP

10:15-11:00

ZUMBA

Our Mission

The Mission of Excell Fitness is to enhance the health and Physical fitness of the community through proper nutrition and exercise programs in a safe, clean and fun environment at a fair value.

Welcome to

At Excell Fitness, we have been helping the residents of Yamhill County take that first step for the last 10 years. Our first club was opened in McMinnville in January of 1997. The original 2500 sq. ft. facility underwent a remodel in the spring of 2000, adding another 2000 sq. ft. to the work out floor. Operated as a franchise for the first 10 years, local ownership decided to go in independent in January of 2007. The McMinnville location has 20+ group exercise classes a week, 9 tanning beds, men and women’s steam rooms and a kid’s room.

Our second location opened in Newberg in January of 2002. The 14000 sq feet facility has a women’s only section, 4 tanning beds, 20+ group exercise classes a week and a kid’s room.

Why APEX?

Apex Supplements

Excell fitness has carried Apex brand supplements for the last 10 years. The reason? Making a good pill is like baking a good cookie. You need fresh ingredients, measured in the proper amounts, mixed properly and baked for the right amount of time. This allow for the maximum absorption. Just because we swallow a pill does not mean that the ingredients make it into my body. If a pill is “under baked” and comes apart in the stomach many of the ingredients are destroyed by stomach acid. If it is over baked it may go right by your small intestine and never be absorbed into the blood stream. Apex supplements are pharmaceutical grade supplements that are designed with the idea of maximum absorption and efficacy in mind. For more information click here.

Trainer Tips

NUTRITION TIP

Try to eat small portions of sweets.

You will be surprised how little it really takes to satisfy a sweet tooth. By sweets in smaller portions, so you are more likely to control how much you eat. Remember, the first bite is just as good as the last.

Mark Verstegen

If you have any question please feel free to contact Tony Lelack at tlelack@excellfitness.net

Kidsroom

Kidsroom hours are available at both Excell Fitness locations. Come drop off the kids and get a work out while we take care of your babysitting needs. Our paid staff is capable of caring for children from 8 weeks to 12 years old. Unlimited monthly and punchcard pckages are availabe. Call for details.

Monday to Friday 8:00 AM to Noon

Monday to Thursday 4:30 to 8:00 PM

Saturday 8:00 to 11:00 AM

Tanning

Tropical Tan is Yamhill county’s biggest and best tanning salon. Nine beds In McMinnville means little waiting for walk-ins. There are seven standard 20 minute beds with 28 plus lamps and three beds with face lamps. The other two beds are 48 lamp high compression 12 minute beds. Newberg has 4 sunstar 30 lamp beds. Reserve your bed by phone up to 48 hours in advance. Tan from 5 a.m. to 10 p.m. weekdays (a little less on the weekends). We also carry a complete line of tanning products and lotions. Come by and check out our competitive prices!

Radius Tanning Tanning Bed

Newberg Location

Newberg Map

McMinnville Location

Contact Us

You can send questions, comments, suggestions to info@excellfitness.net.

Newberg Classes

2008 August NEWBERG	Start / End Time *note AM or PM	M	T	W	T	F	S

Sat. Cycle Sport	8:15 - 9:00 AM						X
STEP	5:30 - 6:30 AM	X		X		X
STEP & TONE	9:00 AM - 10:00 AM	x		X		x
ABSolute Core	8:45 - 9:00 AM	X		X		X

Hatha Yoga	9:45 - 10:45 AM		X		X

PUMP	8:45 - 9:45 AM		x		x
PUMP	6:35 - 7:35 PM	X		x
Zumba	9:30 -10:30 AM						x

Power Yoga	5:30 - 6:30 PM	X
Zumba	6:35 - 7:35 PM		X		X

ZUMBA. Come join the party

Training

Personal Training
Excell Fitness provides the highest-quality personal training available in Yamhill county. Our staff consists of McMinnville and Newberg’s finest Strength & Conditioning Specialists. Certified, educated, and driven - our trainers are prepared to guide clients through every aspect of training. We start with the highly recognized Functional Movement Screen and progress, at the client’s pace, through Coordination, Flexibility, Core Training, Strength training and Conditioning - striving to balance and challenge, enjoyment and results for every client.

Nutrition

1. Food Intake… Eat Smart, not less Do you know the right amount and type of foods to eat to reach and support your fitness goals? Your Apex certified Fitness Professional recommends, monitors and modifies your food intake to keep you feeling satisfied and energetic.

2. Cardio respiratory Training… Give your heart a regular beating. How much time do you waste at the gym? Make every minute count by having an Apex Fitness professional teach you the proper frequency, intensity and type of cardio respiratory exercises you need to perform to achieve your fitness goals.

3. Food Supplementation… Sometimes the small stuff makes the biggest difference. Not all supplements are created equally. APEX offers an exclusive line of lab tested nutritional supplements that are recommended your goals and lifestyle in mind.

4. Resistance Training… Redefine Yourself. The more muscle you have the more fat you burn. As part of the APEX, an individualized resistance-training progression program will help you burn calories, build muscle and increase strength. Hands-on training sessions with your Apex Fitness Professional teach you how to properly perform the exercises specific to your goals.

5. Personal Assistance… creates, motivates and helps implement your individualized nutritional and exercise program. Your fitness professional is there every step of the way to help with any obstacles and questions that you may have.

Do you know how the 5 components work together to create maximum results in minimal time? Apex Fitness Professionals provide you with personalized professional guidance about every aspect of your training program.

Classes

McMinnville Class Schedule

Newberg Group Fitness Schedule

Class List

CARDIO AEROBOX - Aerobox is a cardiovascular workout that blends elements of boxing, martial arts, and traditional aerobics. The class also incorporates circuits, squats, lunges, balance and core work, and abdominal strength training. Expect variety and fun!

BALL/PILATES - This is an exercise program that is designed to strengthen the core-postural muscles, while teaching awareness of correct alignment and breathing technique. Balance between strength and flexibility is attained through full-body exercises that work to lengthen & strengthen muscles at the same time on and off the stability ball.

CYCLE SPORT - We simulate cycling on an adjustable stationary bike to music. Classes incorporate heart rate training techniques and are limited to 15 participants. Please arrive 5 minutes prior to class to allow for set up and to review the basics. A towel and a water bottle are a necessity.

HATHA YOGA - Open to all levels, this class is designed to incorporate pranayama (breathing techniques), safety/alignment in postures, increase flexibility/balance, and develop strength in the muscles and joints. Beneficial for everyone, we invite you to feel challenged, to relax, and to restore the mind and the body.

POWER YOGA - This class is based on a choreographed sequence of poses (called asanas) that create a flow of energy and synchronized breath. It builds strength, flexibility, and mental focus with the final result being a release of tension. It’s taught in a heated room allowing the joints to unwind and muscles to release. Open to all levels.

PUMP - This weight-lifting class will work every main muscle group in your body. With fun music and challenging lifts, come see what everyone is talking about!

COREELATES- Pronounced “core-lot-ees.” This core-based class involves Pilates, as it teaches awarnes of correct alignment and breathing technique. Balance between strength and flexability is attained through full-body exercises that work to lengthen & strengthen muscles at the same time using the stability ball, pilates ring, rubber tubing, or just the mat!

SUPERHERO TRAINING - Develop your super power muscles and abilities to run, leap, bound, climb, rescue and shimmy your newly shaped physique. Body weight training, select resistance exercises and functional speed and agility drills. This intense, athletic class will help you unleash your own superhero!!

STEP - Start your day out with a variety of fun cardio combinations and strength segments. This is 45 minutes of calorie-burning fun.

STEP COMBO- In 35 minutes, you will gain great cadriovascular benefits as you sweat on the bench and move about the room. Warm up and cool down included.

ZUMBA – This “fitness party” is the latest revolution sweeping the fitness industry. It fuses easy-to-follow moves with Latin rhythms making you forget you’re even exercising. You will burn fat, tone core muscles, and have fun doing it!

Locations

Excell Fitness has two locations to serve you.

McMINNVILLE

1461 North HWY 99W - 503.434.5044

NEWBERG

1150 Industrial Dr. - 503.538.0747

Excell Fitness Challenge

Challenge

Summary

· 4 individual winners will share in local prize money.

Excell Fitness will guarantee $250 to each winner.
- Prize pool goes up based on the number of participants.
- Must start contest on one of the two start dates and finish in 9 weeks
- The start dates options are listed below. Note that start date also has an exact finish date.
- This has to be your finish date.
- Start dates Finish dates
  3/10/08—————————————-5/12/08
  3/17/08—————————————-5/19/08

Men & Women’s categories: Over and Under 35 years.
$60 Entry Fee
- $50 goes to prize pool.
- Includes T-shirt for all participants.
- Apex Vitamins
Judging is based on the greatest change in your “before” and “after” photos. Measurements will
be secondary.
To be eligible Excell Fitness will be taking all “before” and “after” photos and doing all body
measurements. Participants can use whatever training or nutrition programs they want.

Meet the insructors

Free Ten Day Coupon

If you’re interested in trying Excell Fitness now is a great time. Just print this page, bring it to one of our locations and we’ll set you up with a free ten day pass.