New Class Starting September 13th!
Instructed by Anthony Bianucci

BOOTCAMP CHALLENGE
all fitness levels welcome

High Intensity strength and cardio exercises designed to challenge your endurance and strength while burning lots of calories. The workout moves quickly from one exercise to the next.

6-Week Program
(Mon / Wed / Thurs)
6:00 AM

Class Fee Applies - Sign up at the front desk

Questions & Answers

Who can attend the Boot Camp?
Sports Club Kahana members and non-members can attend the bootcamp class

How do I sign up?
Sign up at the front desk at Sports Club Kahana.

Do I have to be in shape to attend the boot camp?
The level of intensity of the classes are scaled to meet the needs of everyone.. You do not have to be in shape to attend.

Can I attend the Boot Camp only 2 days a week?
Yes, it’s ok to only attend 2 classes per week, but 3 is preferred.

Can I start the Boot Camp and miss a couple of sessions?
It’s ok to miss a couple days throughout the 6 week session.

Will the 6 week sessions be sequential?
The sessions will be sequential.

What is the cost? (Investment in yourself?)
Each 6 week boot camp has a registration fee of $150 for 18 hours of instruction.  That’s just $8.33 per hour! 

How many times or often can I take the class?
You can take the class as often as you would like.

What do I do after the 6 week session? 
You can attend another 6 week boot camp session, take personal training, or attend other classes on the Sports Club Kahana class schedule.

Can non-members take other Sports Club Kahana classes?
Non-members can inquire at the Front Desk about membership specials and coupon books.

For additional information, please contact 
Anthony Bianucci,  808-286-9422
 e-mail:  lahainacf@gmail.com

Read More »

Sports Club Kahana is hosting an AFAA Personal Training Certification Course on November 12-14, 2010.

For more information or to sign-up, contact AFAA directly at (877) 968-7263. You can also visit the afaa website www.afaa.com.

Read More »

To determine daily calorie needs (DCN), add your basal metabolic rate (BMR) and calories required for daily physical activity. 

DCN = BMR + daily activity calories

The basal metabolic rate or BMR is the amount of energy required, in the form of calories, to sustain a one’s daily involuntary bodily functions such as circulation, respiration, temperature maintenance, hormone secretion, nerve activity, and new tissue synthesis. Basal metabolism consumes the majority of calories per day for functioning. There are numerous equations to determine basal metabolism.  A quick and easy estimate of BMR is

Men: kg body weight x 24 = cal/day
Women: kg body weight x 22 = cal/day
(lbs/2.2 = kg)

When determining your daily caloric needs, it is important to determine an activity level.  When you move and exercise, the body requires additional calories to fuel the activity.  Even if you are mostly sedentary, the body still needs calories beyond that which is required for BMR.  The category of activity level will be broken down into sedentary (20-35%), light activity (35-50%), moderate activity (50-65%), and heavy activity (65-100%). 

Sedentary: You sit down or stand still most of the day.
Light: You move around some of the time.  For example -  a school teacher, who does no additional exercise, falls into this category. 
Moderate:  Your occupation is in the light category and you add regular exercise weekly, or your occupation requires moderate physical work such as a golf or yoga instructor.  Moderate activity includes hoeing and weeding, gardening, recreational bicyling, skiing, and tennis.
Heavy: Your occupation is physically demanding such as a roofer or carpenter or you get 10+ hours of high intensity exercise per week. This includes fast jogging, basketball, soccer,  advanced ballet, and body-building.

Now let’s try some examples.  Jill weighs 130lbs and is in the light activity category.  Jack weighs 200lbs and is in the heavy activity category. 
First, we must change pounds to kg.
Jill - 130lbs/2.2 = 59kg        Jack - 200lbs/2.2 = 91kg

Next, find BMR using the quick and easy equation above.
Jill (female):  59kg x 22 = 1,298 cal/day      Jack (male): 91kg x 24 = 2,184 cal/day

Then, calculate activity energy expenditure.
Jill (light activity 35-50%): 1,298 cal/day x 0.35 = 454 cal      1,298 cal/day x 0.50 = 649 cal
Jack (heavy activity 65-100%): 2,184 cal/day x 0.65 = 1,420 cal   2,184 cal/day x 1.00 = 2,184 cal

Finally, plug numbers into DCN = BMR + daily activity calories

Jill, female, 130lbs, light activity
DCN = 1,298 BMR + 454 cal = 1,752 cal/day     1,298 BMR + 649 cal = 1,947 cal/day
DCN = 1,752 - 1,947 cal/day

Jack, male, 200lb, heavy activity
DCN = 2,184 BMR + 1,420 cal = 3,604 cal/day    2,184 BMR + 2,184 cal = 4,369 cal/day
DCN = 3,604 - 4,369 cal/day

When determining your daily calorie needs, it is important to remember that this is an estimate.  There are additional factors which can alter both energy expenditure and energy needs such as the ratio of lean body mass to fat mass.  Certain prescription medications can speed up or slow down basal metabolism. Pregnancy and illness can also change basal metabolism. 

Determining your daily calorie or energy needs is a great first step to losing weight or gaining weight. If you want to lose weight, consume enough calories for your basal metabolism, and either take in less calories for activities or increase your activity level.  If you want to gain weight, consume enough calories for your basal metabolism, and either consume more calories for activities or decrease activity level.   Remember to adjust your BMR periodically while you are losing or gaining weight.  Please consult your physician before changing your diet or starting an exercise program.   

Read More »

Information in this blog was taken from Jillian Michaels’ article, “Making the Cut.”

Split Routines: Focusing on different muscle groups during workouts, rather than hitting all muscle groups in a single workout.

Super-Sets:  Performing two different exercises, one after another, with no rest period. 
There are two categories of super-sets:
1) Same muscle group
2)  Antagonist (or opposing muscle groups)

Combo-Lifting: Combining two or more lifts into one exercise.
There are three different methods of combo-lifting:
1) Straight Combo-lift:  two lifts performed one after another (example: squat then shoulder press)
2) Complexes:  Three or more lifts performed in one exercise.
3) Hybrid-lifts:  Two or more exercises in one movement such as a lunge while doing biceps curl, or a squate while doing a shoulder press at the same time.

Pyramids:  Using a calculated and steady increase of weight based on a person’s one rep max. 
For example,
The first week a person may lift 55% of 1RM (12-15 reps), 60% of 1Rm (8-10 reps) and 65% of 1Rm (6-8 reps). 
The second week, 60% of 1RM (12-15 reps), 65% of 1RM  (8-10 reps) and 70% of 1RM (6-8 reps). 
The third week, 65% of 1RM (12-15 reps), 70% of 1RM (8-10 reps) and 75% of 1RM (6-8 reps). 
The fourth week, 70% of 1RM (12-15 reps), 75% of 1RM (8-10 reps) and 80% of 1RM (6-8 reps). 
After about four weeks of this progression, they would then find a new one rep max and start over with the same %1RM and reps format.

Reverse Pyramid: It is the same concept as the pyramid technique, but in reverse.  This would mean the person would lift heavier to lighter instead of lighter to heavier per week.

Circuit Training: Helps to build lean muscle while simultaneously improve aerobic fitness.  It is a series of exercises, one after another, with no rest period. The circuit is carefully designed, so that a muscle group is resting while another is working. Circuit training can be performed doing all resistance training, all cardio training or a combo of resistance and cardio.

Interval Training: Time periods of high-intensity followed by low-intensity cardiorespiratory exercises. This works both the anaerobic and aerobic systems. 

Plyometrics: Explosive and power training such as jumping, hopping and bounding exercises. It is also known as jump training. Plymetrics is high-intensity, advance and sport-specific training.

Read More »

Sports Club Kahana is on facebook.  Become a fan on Facebook, read up to date posts, learn about specials, and view photos.

Read More »

Yoga vs. Cardio

Is doing yoga enough exercise?  The answer depends on your purpose or intention for doing yoga. 

Are you training for a specific sports event or do you simply want to get fit?  If you are training for something specific such as a marathon or a canoe race, then yoga is not enough.  One should use the same muscles in training that one uses for the event: Meaning if you are training for a marathon, then use the treadmill in the gym.  If you are training for a canoe race, then use a rowing, elliptical, or upper body ergometer.  Yoga will best serve as an adjunct to the sports specific training by keeping the muscles supple, preventing injury, improving breath control, and focusing the mind.

If a person simply wants to get fit, yoga can be the answer.  Many people around the world practice yoga as their main source for fitness. The five areas of fitness are body composition, muscular strength, muscular endurance, cardiovascular endurance, and flexibility.  In dynamic styles of yoga such as Ashtanga, Power Yoga, and Flow all areas of fitness are getting addressed.

Total fitness gains however are not completely addressed in all forms of yoga.  Some styles are too gentle to achieve improvements in body composition, muscular strength, muscular endurance, or cardiovascular endurance.  Nearly all forms of yoga in studios or health clubs produce flexibility gains.  The gentler forms of yoga are also good for muscular rehabilitation and stress reduction.

Before stopping your exercise regiment to hop on the yoga train, be clear about your intention.  If your intention is solely fitness, it will require taking intense and challenging yoga classes that will both challenge the mind and work the body.  It will also take time and patience to build up the endurance for this powerful style of yoga.  It would be best to make the change gradual.  Start with one or two classes a week and add more classes slowly over the course of many months.  

Many people in the United States start taking yoga purely for physical reasons - to loose weight, to become more flexible, to get a stronger core, etc…  What they discover is that yoga is so much more than a physical practice.  Yoga also has the remarkable ability to calm the mind, illuminate the soul, and open the heart.

Read More »

We workout to improve our health, but we need to be aware of risks and preventable accidents that lurk at the gym.

Get a Yearly Check-Up: Most gyms and exercise programs will request or require that you get a check-up to ensure you don’t have a health problem that could be made worse by certain types of exercise. But medical conditions such as diabetes and heart disease can sneak up even for active people, so don’t skip your yearly check-up. Discuss your fitness plans with your doctor, especially if you have a pre-existing condition or are on medications. Most often your doctor will applaud your decision to get more active, but may have some restrictions or cautions if you have certain health problems or risks.

Don’t Skip the Warm-up and Cool-Down: Research on warm-ups and stretching has shown the warm-up to be the most important factor in preventing injury. As part of your cardio exercise session, start out at an easy pace and light exertion for 3 to 5 minutes before increasing your exertion to your target level. Take another couple of minutes to cool down at a lower exertion level after your main session. For strength training and other exercise activities, 3 to 5 minutes of walking on a treadmill or walking in place will help get the blood flowing to your muscles so you will be able to perform better.
Warm-ups vs. Stretching Research

Make Gradual Increases: Your body will experience a great training effect if you increase your time or intensity or reps of an exercise gradually. For strength training, start with lighter weights and increase the reps and sets before you increase the weights. For cardio exercise, increase the time and work on your form before increasing your speed and exertion level.

Use Good Technique: How you do the exercise is critically important both for getting good results and preventing injury. If you are lifting weights in a way that strains your lower back, eventually you will feel the strain. If you use bad posture and overstride on the treadmill, you will get aches and pains and overuse injuries. Working on core stability, positioning, and posture will help prevent injuries and sore muscles. Use a personal trainer for a couple of sessions to ensure you are doing the moves correctly.

Keep it Clean and Neat: One of the biggest risks of a gym accident is tripping over something left lying around. Clear the area of objects you may stumble over during your moves. Clean the equipment after you use it to prevent sharing colds and flu. Most gyms have disinfectant available for wiping down equipment.

Machine Safety: Treadmills, exercise bikes, and weight machines all have moving parts and the risk of pinching and crushing your fingers and toes if you aren’t paying attention. This is why most gyms do not allow children (no matter how well-supervised) in the workout area. Make sure pins and collars are used properly on weight machines and barbells. Be aware of who is working out around you, what motions they are using, and stay out of their way.

Read More »

Great care and excellent technique are required to strengthen the abdominal muscles with sit-ups. To be effective, sit-ups must pull the torso upward from a lying position toward the knees, using only the abdominal group.

For best results, abdominals should be performed slowly with legs resting on a chair/bench, so that legs are bent at 90 degrees. Twisting at the top of the sit-up movement causes tremendous rotational stress on the lower back which can lead to injury.

• Lie on back with knees bent.
• Feet flat on the floor close to the buttocks, or raised up on a bench.
• Avoid having the feet held down, unless you want to work your Hip Flexor muscles.
• No jerking or twisting movements for beginners.
• Breathe comfortably throughout the exercise.
• Commence curls with the shoulders, then the upper back and finally the lower back.
• Bring the torso up no more than 30 degrees; hold momentarily then lower the torso.
• Clasp hands behind the neck just to support the weight of the head.
• Don’t pull on your head when doing the exercise.
• Keep your chin off your chest, aim to keep your upper spine straight (neutral)
• Warm up your stomach muscles with easy stomach exercises, before you advance.
• Finish off by stretching out the abdominals.
• By doing some dorsal raises, this will help stretch out your abdominals.
• If you have use of an abdominal exerciser, this will help give you the correct position.

Read More »

• Avoid adaptation; don’t allow your body to get use to your workout routines.
• Quality sessions, with ample rest between them, don’t train sore muscles.
• Fuel your body, plenty of protein throughout the day to build muscle tissue.
• Keep a log and keep your sessions regular. Consistency is the key.
• Always do a proper warm up and stretch before exercising.

STANDING BICEPS

Standing Biceps using either cable pulley or free weights, keep the elbows tucked into the side, avoiding any swinging movement. Aim to this set as a rapid drop set, working ideally with 4 –6 different weights, start heavy then work down doing only 10 reps minimum rest.
If working with free weights, look at keeping your back pushed into a solid wall if possible, as this will really help to isolate the biceps muscle. If performing this method, make sure you use a weight that is lighter than normal, as you will soon realize the difference just a little swing makes when lifting the weight.

INCLINE DUMBELL CURLS

Incline Bench Dumbbell curls, an excellent exercise to totally isolate the biceps, work one arm at a time in a smooth 2-0-2 motion. Avoid twisting the body when lifting the weight, concentrate on keeping the weight in line with the bench at all times. Aim for 2-3 sets of the same weight, making a note on how many you do with each arm, as this will indicate the difference in strength between your arms.
You may also aim to change the way that you lift the weight, reverse - hammer - normal style, however focus on keeping your triceps and elbow in contact with the bench.

SEATED CABLE CURLS

Seated cable curls, or two arm curl on a Scott bench. Work in a strong slow motion with reasonable weight, aim for a 4-0-3 rate doing 8-12 reps for 2-3 sets. Concentrate on good form and breathing throughout the exercise.
If you don’t have an incline bench, you can work off a Swiss Ball, keeling down behind it, or even a flat bench, working off one of the sides.

REVERSER CURLS

Reverse Curl, using either free weights or cable, place your hands on the bar with your palms facing you. Keep your elbows as close to your side as possible aim for a 3-0-2 rate doing 10 – 12 reps with the same weight for 2-3 sets.
You may wish to isolate this movement even further by working off a Scott bench, or the side of a flat bench.

Read More »

• Avoid adaptation; don’t allow your body to get use to your workout routines.
• Quality sessions, with ample rest between them, don’t train sore muscles.
• Fuel your body, plenty of protein throughout the day to build muscle tissue.
• Keep a log and keep your sessions regular. Consistency is the key.
• Always do a proper warm up and stretch before exercising.

LAT PULL DOWN

Hold lat bar down with hands about 6-12 inches wider then shoulder width. Sit down with arms extended overhead. Pull bar straight down until it touches back of neck just above shoulders. Return to starting position. Inhale up, Exhale down. This can also be done with medium grip.
Aim for 2 sets of 10 - 15 reps each leg, using a light weight, however aim for a full range of movement.

ONE ARM ROW

With a dumbbell in one hand stand next to a flat bench and position the knee on the bench. Bend forward from the hips, and place the free hand on the bench. Keep the lower back in neutral and bend so that your upper body is parallel to the floor and the head facing down. The hand holding the dumbbell should hang straight down with the palm facing the bench.
Keeping the arm close to the side of your body, pull the dumbbell up to your side and pause. When pulling up point the elbow towards the ceiling. With a controlled movement lower back to the starting position and repeat until the set is finished. Switch arms and repeat.

SEATED ROW

Attach a double handed bar to a pulley row machine. Grasp the bar and sit in an upright position and with the legs fully extended and slightly bent at the knees.
Pull the bar to the upper abdominals and pause, squeezing your shoulder blades together. As you pull back keep your elbows close to your sides and point them behind you, and pull until they go right past your back. Straighten your arms back to the starting position.

LEG PRESS

There are a number of foot positions you can use to work the different muscles of your quadriceps, you can have your feet close together - wide or shoulder width apart.
Work for 3 sets of 10-12 reps, for first set work with your feet close, then normal and finally wide, with toes pointing outwards.

LOWER BACK EXTENSION

Cross your arms over your chest , keep your abs tight, squeeze your bottom as you raise the upper body . Only a small movement is required as you do not want to hyperextend your back.

Read More »