Are you up for the challenge? Come boost your current fitness level and challenge yourself. You’ve got nothing to lose but those extra pounds. No registration, $1 donation. Come ready to sweat!

Classes start Tuesday September 2:

Monday

9-9:45am All Cardio (45 minutes of solid cardio) 9:45-10:15am Strictly Strength (30 minutes of nothing but muscle pumping fun)

Tuesday

5:15-6:00 pm Extreme Fitness (no childcare) (45 minutes of fitness challenge, this is what you remember after school sports practice to be like)

Wednesday

9:00 am - 10:00 am Cardio Plus Core Workout (a whole bunch of cardio stuff with a bonus session of abs)

Thursday

9:00 am - 10:00 am Strictly Strength (1 hour of nothing but strength training) 5:15-6:00 pm Extreme Fitness (no childcare) (you name it we work it)

Friday

9:00-10:00 am Without Boundaries (you name it these ladies can do it, different instructors means this class is always packed with energy)

Questions

If you have questions please email: fitness@orchardhillchurch.org

If you would like to receive class updates and an ocassional note of encouragement please email fitness@orchardhillchurch.org and ask to be added to our email group.  We do have specific groups for the morning and evening classes, so please let us know which list, or both, you would like to be added to.

Snow Policy

No Morning classes are held when Waterloo/Cedar Falls schools are delayed or canceled due to weather.

No evening classes are held when Waterloo/Cedar Falls schools are dismissed early or canceled due to weather.  

1. Children of all ages are welcome in the nursery. Due to church policy, all children must either remain with a parent or in the supervised nursery.

2. Please do not bring your children if they are sick, have a fever or have something that is contagious. Children should be fever free for 24 hours prior to bringing them to the nursery. A worker will come for you if your child is sick or is inconsolable.

3. We will try to have at least two workers providing care for your children.

4. Upon arriving please sign in your child and give instructions as to specific care they may require.

 

A: All the money collected is used for paying the child care workers, buying new equipment and music, and sending the instructors to workshops. The instructors view Orchard Hill Fitness as a ministry and choose to donate their time.

 

1. We ask that all participants sign in on the attendance sheet. Make sure you look for any special announcements and write down any prayer requests you may have on the notebook provided. Also consider signing up on our e-mail list. E-mail is an easy way to communicate scheduling changes in addition to periodic words of encouragement.

2. After signing in and leaving your money in the donation box for the class and childcare, you will need to pick up the equipment needed for the class. Most of the instructors use the dry erase board to describe what equipment is needed for that particular class.

 

A: As you sit on the ball your thighs and knees should form a 90 degree angle. You do not want your hips lower than your knees. The amount of weight you choose will depend on the specific muscle group you are working. If you are uncertain it is best to choose lighter than heavier. In most applications, you should be able to complete your first set of 12 to 15 repetitions with minor fatigue. If you are uncertain ask the class instructor.

 

A: Most of the instructors use the perceived exertion method. Do you feel you are working hard to somewhat hard? On a scale of one (very easy) to ten (very difficult) you should be between 5 and 8. You should be able to talk only in a short sentenced conversation.

 

A: First of all you should not sit down. You body is telling you that your exercise intensity is too high. Begin by omitting the arm movements. Try lowering your step height or using no step at all until you feel better.

 

A: The instructors as well as many of the participants will be happy to pray with you. Feel free to ask the instructor any question. She may not have the answer but will certainly try to find the answer.