FITNESS CENTER

December Fitness Schedule

Class Descriptions

Explore a variety of fitness classes tailored to your wellness goals. We look forward to welcoming you to the Fitness Center!

Meet Christee Koberle

Christee comes to each class with curiosity, playfulness and an open mind to the uniqueness of each human who attends. Each class is tailored to those who arrive based on needs, abilities and any limitations or hurdles. Christee loves to provide a relaxing and fun experience where you can cultivate an improved relationship with movement and breath. She is twice certified with over 14 years and 20,000 hours of yoga teaching experience. She has lived in various countries and states throughout our country including her recent move from Washington state where she obtained her B.A. Christee welcomes all who would like to attend and looks forward to meeting you!

Meet Julie

With over 30 years of experience in the fitness industry, Julie brings a wealth of knowledge and energy to every class she leads. Specializing in a wide variety of classes, most of which emphasize weight training, she has a talent for making workouts both challenging and enjoyable. Julie also ran her own personal training company in New Jersey, helping countless clients reach their goals. Now, she’s excited to share her expertise with The Strand community. Julie can’t wait to see you in her classes and help you achieve your fitness goals!

Meet Sheila

Sheila specializes in therapeutic yoga and has been certified to teach Hatha, Vinyasa, Aerial, SUP, Power, and Golf Yoga. In addition, she is certified in Barre, HIIT, mat Pilates, Spin, and Functional Fitness. She has studied the body extensively, earning certifications in acupressure, myofascial release, neuro-balance therapy, and pelvic floor health. She enjoys teaching in a classroom setting and is very passionate about helping students one-on-one through private lessons.

She believes the body was made to heal itself. Fervent about continuing education, she uses this knowledge to fulfill her greatest desire, which is to help others understand their bodies and how they work. She believes that knowledge is key in finding their path to health and wellness.

Basic Golf Workout

Exercises:

1. Glute bridge 3 sets 15 reps

2. Single leg balance 2 times each foot 30 seconds each side

3. Sit to stand with weight 3 sets 15 reps

4. Standing rotation 2 sets 15 reps each side

5. Seated row machine 3 sets 15 reps

6. Walk up hill quickly on treadmill 15 min

Stretches:

1. Laying down knees side to side

2. Seated leg crossed stretch

3. Kneeling hip flexor stretch

4. Calf stretch

5. Standing chest stretch

Visit Jobe for any questions related to the Golf Workouts.

Pre-Designed Workouts

Introducing: Strand Weekly Pre-Designed Workouts that are designed to be user friendly and geared towards balance, stability, and mobility.
For questions or instructions, contact Jobe Gerlach, Fitness Director at 239-631-1038

Day 1: Lower Body & Balance

Sit to Stand Holding Weight: 3 sets of 15 reps
Walk uphill on treadmill or stair master for 10 min
Calf Raises: 3 sets of 15 reps
Glute Bridge: 3 sets of 15 reps
Balance on Foot: 30 seconds each leg 2 times
Desert Lizard: 8 each side

Day 2: Upper Body + Core

TRX Body Row: 3 sets 15 reps
Lat Pull Down: 3 sets 15 reps
Pushups: 3 sets 15 reps
Standing Bicep Curl: 2 sets 20 reps
Tricep Extension: 2 sets 20 reps
Lateral Raise: 2 sets 20 reps
Abbs 3 times total: 20 crunches | 30 sec plank | 20 shoelaces

Day 3: Movement + Stability

Windmills: 2 sets 15 reps each side
Standing Rotations: 2 sets 15 reps each side
Turkish Get-Ups: 5 each side
Medicine Ball Slam: 15 reps
Medicine Ball Shovel Throw (Over Shoulder): 10 reps each side
Snow Angels: 8 reps
Balance: One foot 30 seconds
Walk Up Hill 10 min on treadmill.

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