Kids Fit Camp – All Kids 7-16 Years-Old Welcome

Our Kids Fit Camp begins on June 4th and runs through July 13th. Camp will be held on Monday, Wednesday and Friday from 10 am – noon. It’s available for all kids ages 7-16 years-old. The camp will be split into three age groups (7-9, 10-12 and 13-16), so that kids will be with their peers.

This camp is for any student (member or non-member) looking to improve their overall fitness level. Over the course of the camp, kids will receive 36 total hours of exercise. They will improve their strength, flexibility and muscular and cardio endurance while losing body fat.  During the camp, the kids will participate in many different activities including cross conditioning in The Jungle, boot camp workouts, Zumba, Spinning, Kickboxing, Yoga, Pilates and traditional weight training. Each day of camp will incorporate two different activities from the list above. No two days will be alike. Camp will be led by certified trainers and group exercise instructors.

On the first day of camp, we will take initial measurements including weight and body fat and on the last day of camp the kids will have their final measurements taken. Campers will not only see physical results but also learn proper weight training and cardio conditioning techniques. Additionally, we will teach them about the importance of proper nutrition, hydration and rest and recovery time. And, we’ll make sure they have a lot of fun too!

The cost for Kids Fit Camp is $325 for members and $425 for non-members. Registration deadline is June 3^rd, so call or stop by today!

My Think Fit Boot Camp 

We just completed our first six week session of My Think Fit Boot Camp! The reviews are in and it was a success! All participants lost inches, decreased their body fat percentage, increased their strength and endurance and most importantly felt better!

Here are a couple of quotes from people who just completed the first session:

“Natalie pushed me beyond what I thought I could do! Thank you!”

“I feel so much better; overall more energy, more confidence along with positive changes in my body.”

“Natalie is a great instructor and motivator. She will kick your tail, but you will see results.”

The next session begins on Monday, June 4^th at 5:15 a.m. and will run for six weeks. It’s the perfect way to stay in shape this summer! The deadline to sign up is May 31^st. The cost for the six week session is $195. Stop by the front desk at PAC to reserve your spot.

Kids Club Open 7 DAYS A WEEK this Summer!

Beginning June 4^th, Kid’s Club will be open 7 days a week. Kid Club hours will be as follows: Monday – Thursday 8:00 a.m. – 8:00 p.m., Friday 8:00 a.m. – 4:00 p.m., Saturday 8:00 a.m. – noon and Sunday 10:00 a.m. – 1:00 p.m.

Summer is just around the corner! The kids will be out of school in a couple weeks, but no worries, we have some great programs at PAC for your kids including extended Kid’s Club Hours, Student Summer Memberships, Student Strength and Conditioning Camps and more. Read on to get further details and find out what’s new at PAC this month.

Body Transformation Contest #6…Only Three More Weeks

Our 6^th Body Transformation Contest is coming to a close. Final weigh-in is due by May 30^th. The winner will be announced on May 31^st. Three weeks left to win! Who is going to step it up and win the trip to Cancun? We can’t wait to find out!

Three Month Student Memberships Available

Our Student and Teacher memberships are now available. All kids 11 and up can purchase a three month membership. This membership is perfect for teachers as well. Stop by the front desk and get yours today!

Kid’s Club Open 7 DAYS A WEEK this Summer!

Beginning June 4^th, Kid’s Club will be open 7 days a week. Kid Club hours will be as follows: Monday – Thursday 8:00 a.m. – 8:00 p.m., Friday 8:00 a.m. – 4:00 p.m., Saturday 8:00 a.m. – noon and Sunday 10:00 a.m. – 1:00 p.m.

Student Strength and Conditioning Camps

Our Student Strength and Conditioning Camps will begin on June 4^th. Camp will be offered on Monday, Wednesday and Friday from 10:00 a.m. – noon and will run for six weeks. More details coming soon!

Jungle Kids Conditioning Beginning May 16^th

We will be offering a Kids Conditioning class in the Jungle on Wednesdays at 5:00 p.m. beginning May 16^th. This class is FREE for our members. Kids 10-years and up will experience a great cross conditioning workout that will increase their muscular strength, endurance, flexibility and speed. The kids will have a blast climbing, jumping and running all around the Jungle!

Welcome Trey Hardin!

PAC would like to introduce our newest trainer, Trey Hardin. Trey has more than 10 years of experience as a personal trainer. He specializes in working with athletes to improve their performance and with adults who want to lose weight and tone. He would be happy to help any client improve their fitness level and he’ll make sure it’s an enjoyable experience! If you are trying to get to the next level and you want to be challenged, please give Trey or any of our other 10 trainers a call at 972-347-9009.

Living Water

You may have noticed our new Living Water ionizer behind the front desk. The ionization process changes the structure of the water enabling it to deeply hydrate the cells. It balances the body’s PH by neutralizing acids and toxins.

Welcome to “The Jungle!”

We are thrilled to bring you the new 2,000 square foot PAC Fitness addition—The Jungle Cross Conditioning Center! The Jungle will be adjacent to the existing PAC facility. It is intended to push our members harder than they’ve ever been pushed before. In The Jungle, you will experience a cross conditioning workout like no other. You’ll unleash your inner beast by battling ropes, tire flipping, jump rope training, agility ladders, rowers, box jumps, pull ups, push-ups, sit ups and much, much more.

We’ll also offer cross conditioning classes in The Jungle such as No Fear, Hotter than Hell, Psycho 60, Lift and Shift, Bootcamp, MMA Training, Kickboxing, Hot Yoga as well as special classes for kids.

Now our members have access to everything PAC has to offer plus all that The Jungle has to offer—all under one roof for a reasonable price! And, unlike other cross conditioning center, The Jungle at PAC is climate controlled.

Our existing members can upgrade during the month of February for only $10 a month for an individual, $15 a month for a couple for $20 a month for the entire family. This special rate is 50% off the retail price and is only available until the end of February.

Construction on The Jungle will begin soon. Our expansion won’t affect club operations in any way.

It’s Body Transformation Contest Time Again

Wow! It’s hard to believe we are about to kick-off our 6th Body Transformation Contest (BTC). BTC6 will begin on March 1st and run through May 31st. The winner will receive an all-inclusive trip for two to Cancun or 24 sessions with a personal trainer.

Here’s How the Contest Works:
• All participants will have their body fat, body weight and measurements taken by February 28th.
• The participant with the greatest percentage change of all 3 areas combined will win.
• Participants must purchase 12 or more personal training sessions. Sessions must be purchased after February 14th.
• PAC Fitness member in good standing for the duration of the contest
• 18 years or older.

The Body Transformation Contest is designed so that everyone has a chance of winning because contestants are competing against their own personal starting statistics.
Example Transformation:

Kim’s Starting Measurements:
Body Fat: 25%
Weight: 150
Measurements: 140 inches

90 Days Later…

Kim’s Results:
Body Fat: 20% = 5% loss
Weight 135 lbs. = 10% loss
Measurements: 119 inches = 15% loss

If you need help getting in shape and losing weight or you feel like you’ve hit a plateau, then join this contest! Our trainers will provide you with the motivation you need to succeed! You’ll get great results just in time for summer and you might even win a trip to Cancun!

You Can’t Get Enough Zumba!

If you haven’t tried a Zumba class yet, you are missing out! Everyone is Zumba crazy and to help satisfy our member’s demand for Zumba, we are now offering back-to-back Zumba classes on Saturdays! Beginning February 11th, we will have Zumba at 9:15 a.m. with Josie and again at 10:15 a.m. with Marsha. Join us on Saturday for one or both classes or try out one of our other Zumba classes—we offer six a week now! Zumba is so fun you’ll forget it’s a workout, but you’ll love all the calories you burn while you do it!

Valentine’s Day Special
Add your special someone to your PAC membership for $0 enrollment and only $24.99 a month! This special offer is available until February 15th. We are also offering a special 6-session couples personal training package for just $300. Limit one package per couple. Stop by the front desk or give us a call today to purchase your gift!

LivingWater Now at PAC

Believe it or not, all water really isn’t the same. We now have a LivingWater ionizer behind the front desk at PAC. Compared to tap water, LivingWater is odorless with no chlorine taste. It feels light and smooth. Compared to bottled water, it’s alkaline and has antioxidant properties. The ionization process changes the structure of the water enabling it to deeply hydrate the cells. It balances the body’s PH by neutralizing acids and toxins. Try it out for yourself! Feel free to fill up your water bottle before or after your workout and taste and feel the difference for yourself!

At PAC Fitness we are committed to changing lives! Please let us know how we can help you achieve your health and fitness goals.

John and all your friends at PAC Fitness

It’s time for your November update from PAC Fitness!

This is the time of year when the average adult will gain 7-10 lbs. There are several reasons why we see an excessive weight gain between November and December.

1. Stress – Let’s face it…it’s stressful buying and paying for presents!
2. Busy Schedules – It’s much harder to stick to your normal routine and find time to work out when you have family in town, the kids are home from school and you are busy shopping.
3. Travel – Many of us travel over the holidays and it’s often hard to find a time or place to workout.
4. Eating – The holidays are all about cooking and eating and it’s easy to indulge in rich foods and sweets!
5. Focusing on others – The holidays are all about giving and helping others, but we tend to ignore ourselves in the process.

We don’t want any of our members to fall into the holiday weight gain trap! We are here to help you and we want to see our members achieve results and get in better shape over the holidays.

This is also a great time to add a family member to your membership. To help out with your gift giving ideas, we are offering a family add-on special of $0 joining fee and only $24.99 a month. Another great gift idea is two sessions of personal training for only $79 ($140 value). This is for first time clients only. We also have gift certificates available for new memberships, personal training, massage therapy and supplements. Just stop by the front desk and let us know how we can help you with your holiday shopping!

Give the gift of health to yourself or to a loved one! Make this the holiday season that you BEAT THE BULGE!

The Fastest Way to Burn Body Fat = Interval Training

The first thing you need to know about burning body fat is that your metabolism slows down at a rate of 2% for every decade over 20 years of age. Caloric expenditure slows each year, which means you have to adjust your workouts accordingly and be more careful with the calories you consume as you get older. So how do you determine how many calories you should be consuming each day? Well, there is a simple calculation you can do to find your Basal Metabolic Rate (BMR).

Determining Your BMR

1. Take your desired weight in pounds.
2. Multiply desired weight by 11 for women or by 12 for men.
3. Subtract 2% from that number for each decade over 20 years.
4. Add 10% to that number.

This represents the calories you need to maintain your basic life functions or your minimum daily calorie need.

Keep in mind that we all have different daily activity levels. For example an hour of house work burns 180-200 calories, an hour of cycling burns about 650 calories, an hour of running burns 800+ calories, an hour of basketball 1,200+ calories, etc. Determine your daily physical activity level and add those calories to the above calculation to determine how many calories you can consume to maintain your desired weight.

Once you have determined your BMR and how many calories you burn each day with your physical activity included subtract 500.

For example, with physical activity my BMR is 3,600 calories, which means I can only consume 3,100 calories or less if I want to lose fat/weight.

Controlling calories and knowing our BMR is only one side of the equation. Now you need to determine how to burn the most calories and how to burn the fat calories. The answer is simple: Interval Training.

You need to challenge yourself during each workout. It’s critical to vary your intensity levels between 65% and 95% of your Target Heart Rate (THR) Zone during workouts. This approach will help you lose the most calories from fat.

Determining Your THR

1. Subtract your age from 220.
2. Take this number and multiply it by .65, .75 & .95.
3. These numbers will give you the number of heart beats you should have per minute at 65%, 75% & 95%.
4. Take each of these numbers and divide by six. This will give you your THR for a 10 second count.
5. Measure your heart rate with your index finger and middle finger on your carotid artery (neck).

Below are 3 different examples of results a 150lb person would accomplish in a 30 minute bike ride or walk.

65% Intensity

Maintaining a THR of 65% for 30 minutes will equal about 82 calories burned with 41 calories coming from fat. This is an example of a person that does the exact same workout day-after-day but never looks any different. This workout is defined as Aerobic with Low-Intensity.

85% Intensity

Maintaining a THR of 85% for 30 minutes will equal about 157 calories burned with only 10 calories coming from fat. This is an example of a person we see in the gym that is sweating all over the equipment. This workout is defined as Exercise without Oxygen, Anaerobic and Medium Intensity.

High Intensity

Fluctuating your THR from 65% to 95% and back 65% for 30 minutes will equal about 173 calories burned and about 55 calories from fat. Training in this format allows you to use both energy systems for your workout, aerobic and anaerobic, and provides the most calorie burning effects. This workout is defined as High Intensity.

Interval training burns more calories and fat, and it increases motivation, endurance and metabolism.

There is one final thing to consider when you are exercising–use common sense! If you do the same physical activity every day, you will most likely perform a low-intensity workout and therefore you won’t reap the benefits of weight loss that you are looking for. If you stop seeing results, you will stop exercising and never accomplish your goal.

Determine your BMR and THR and train yourself in a high-intensity interval workout and you will maximize your results every time!

If you don’t feel that you have the knowledge, accountability or the motivation to push yourself through high-intensity interval workouts, you may want to consider working with one of our trainers. Our trainers will keep you within the 65%-95% window each and every workout, which means you will maximize your caloric expenditure every time you work out.

Now that we know the fastest way to lose body fat, all we need is the commitment and we will hit our desired body fat goal!

Group Exercise

NEW! Join us Monday evenings at 5:45 p.m. for Body Slam! This class combines cardio and strength training to elevate the heart rate and build muscle at the same time. We will use a combination of plyometrics, core strengthening techniques, weight training and athletic conditioning to promote muscle confusion. All levels welcome!

Coming in October–evening Yoga class! Mark your calendars for Wednesdays at 6:00 p.m.

Spin 101 is Back!

Please join us on Saturday, September 24^th at 7:00 a.m. for Spin 101. You’ll learn how to properly set-up your bike, the different exercises we do on a bike, how to ride to your own limit and much more! See the attached flyer for complete details.

Community News

The Cory Ausenbaugh Memorial 5K and 1-Mile Fun Run

We would love to see our PAC Fitness members at The Cory Ausenbaugh Memorial 5k and 1-Mile Fun Run on Saturday, October 15th in Prosper at Frontier Park. Click here for more details and to register.

Susan G. Komen 3-Day for the Cure

This year two of our members, Kim Woodard and Melissa Randall, will be participating in the Susan G. Komen 3-Day for the Cure. There are two ways you can help support their team. The first is to join the Save the Ta Ta’s Golf Tournament on October 17th at Gentle Creek Golf Club. Information regarding the golf tournament is attached to this email. The other way is by making a cash donation. They have both agreed to raise at least $2,300. You can make an online donation.

Zumba Party

It’s a Zumba party on Saturday, October 1^st from 4:00 – 5:30 p.m. at Prosper United Methodist Church. Come dance, have fun and support a local Scout with his Eagle Scout Project. All proceeds will be used to purchase landscaping materials for Prosper United Methodist Church. See the attached flyer for details.

At PAC Fitness we are committed to changing lives! Please let us know how we can help you achieve your health and fitness goals.

John and all your friends at PAC Fitness

For the latest news, class schedules and membership specials, visit our web site at www.pacfitness.com!

YES we listen to you! A lot of you have been telling us that you want to incorporate more weights into your workouts, but you don’t know where to start. Well, here you go…beginning this week we are offering a Muscle class (boot camp format) at 8:15 a.m. on Fridays. This is your chance to learn how to properly use weights and get a full body muscle work out!

We are pleased to welcome Carly Sall as the new instructor for this class. Carly has been passionate about health and fitness her entire life and has been working as an instructor for over a year. In addition to PAC Fitness, she currently teaches at 24 Hour Fitness and the Frisco Athletic Center. Carly and her husband have two boys in elementary school. She is excited to get to know everyone at PAC and learn about your individual fitness goals!

Sign-up Today for our 5^th Body Transformation Contest!

Now that the kids are back in school it’s time to focus on YOU! Need some motivation? How does a $500 gift card or 12 free personal training sessions sound? Sign-up today for our Body Transformation Contest and you’ll have an opportunity to win one of those great prizes, plus you’ll be in great shape for the holidays!

The contest kicks-off on September 1^st and runs through November 30^th. By September 1^st, PAC Fitness will record the following initial measurements:

• 3 Girth Measurements
• Body Fat Percentage
• Body Weight

We will take these measurements again at the end of the contest to determine your body transformation.

Body Transformation Contest Rules:

• PAC Fitness member in good standing for the duration of the contest
• 18 years or older
• Purchase a minimum of 12 sessions of personal training (only PT packages purchased 8/18 and later qualify for the contest)
• Initial measurement due by September 1^st (must be taken by PAC Fitness staff)
• Final measurements due by November 29^th (must be taken by PAC Fitness staff)
• Meet with a trainer a minimum of 12 times during the contest
• Utilize dotFIT program (this will be set-up for all contestants)
• At least 25 contestants must participate

Stop by the front desk and let us know if you are interested in participating in the contest. Now that school is back in session, why not take some time out to focus on YOU!

Community News

New Frontier Park Playground

The Town of Prosper is currently collecting donations for the new Frontier Park community playground.

There are several ways we can all help:

• Donate a check to Prosper to use towards the playground.
• Get a company to become a corporate sponsor.
• Purchase a fence picket(s) for your family (order form attached).
• Purchase a Frontier Park t-shirt at PAC Fitness (available next week).

However you choose to donate, you will be making a huge difference within our community!

Need Fence Staining or Pressure Washing?

PAC Fitness member Troy Brock can help! His residential/commercial staining company will come out and provide you with a free quote. Call 214-842-1009 for details. Multi-neighbor and referral discounts are available.

It’s That Time Again…Body Transformation Contest #5

Want to start the holiday season in PERFECT shape? We can help you make that happen! On September 1st we will be kicking off our 5th Body Transformation Contest. This contest will run through November 30th.

We love the timing of this contest because it enables you to work out and train while the kids are in school and then go into the holiday season looking your best! Plus, the winner will receive a $500 gift card (perfect for Christmas shopping!) or 12 free personal training sessions.

Here’s how it works:

By September 1st PAC Fitness will record the following initial measurements:

• 3 Girth Measurements
• Body Fat Percentage
• Body Weight

We will take these measurements again at the end of the contest to determine your body transformation.

Here are the Body Transformation Contest rules:

• PAC Fitness member in good standing for the duration of the contest
• 18 years or older
• Purchase a minimum of 12 sessions of personal training (only PT packages purchased 8/18 and later qualify for the contest)
• Initial measurements due by September 1st (must be taken by PAC Fitness staff)
• Final measurements due by November 29th (must be taken by PAC Fitness staff)
• Meet with a trainer a minimum of 12 times during the contest
• Utilize dotFIT program (this will be set-up for all contestants)
• At least 25 contestants must participate

Stop by the front desk and let us know if you are interested in participating in the contest. Now that school is back in session, why not take some time out to focus on YOU!

Refer-a-Friend Contest

It’s time for our second annual Refer-a-Friend contest! If you refer a new member to the club between August 18th and September 15th you will be eligible to win 6 hours of Personal Training. Plus, your referral will get to enroll for $0 enrollment and YOUR monthly dues rate (regardless of when you enrolled). This is the lowest price we’ve offered all year and we won’t have this offer again until next fall. Be sure to tell all of your friends about PAC Fitness so they can take advantage of this great special!

Want to Add a Family Member to your PAC Membership?

From now until August 31st we are offering a $0 joining fee and only $24.99 a month for any family member that you would like to add to your membership. We would love for you to share the benefits of PAC with your entire family.

Housekeeping

Wanted: 16-year-old workout buddy! We have a 16-year-old male club member that is interested in doing buddy sessions with one of our personal trainers, but he needs a partner to team up with. If you have a son that wants to get in shape and learn how to train correctly, then this could be the perfect fit for you! The boys will meet twice a week before or after school for six weeks. The cost is $420 and we promise your son will have a blast! If you are interested, email john@pacfitness.com.

Fall Kid’s Club Hours: Now that school is back in session, Kid’s Club hours will be as follows:

• Monday-Thursday from 8:00 a.m.-12:00 p.m. & 4:00-8:00 p.m.
• Friday and Saturday from 8:00 a.m.-12:00 p.m.

Body Transformation Contest

This year’s body transformation contest was a HUGE success.  We had about 40 members competing and saw some incredible results.  One contestant lost over 50 lbs, one lost 22 total inches and one lost almost 12% body fat. WOW!!!!!  I would like to congratulate all the participants, especially the 16 that completed the entire 12 weeks.  They lost a combined total of 350 lbs and over 180 inches.

We especially want to congratulate the winner of our BTC4, Sandra Stinson. Sandra won a trip for two to Cancun! She lost 42 lbs, 21 inches and almost 8% body fat (pictures attached). Way to go Sandra!

Our next contest, BTC5, will begin on August 22nd and will run until November 22nd.  This contest is designed to get us all in shape for the holidays.  School will be back in session, so it’s a great time to get in shape before the holidays.  Watch out for more details in early August.

Club Enhancements

Our new fitness and sound equipment has arrived!  We’ve enhanced the group exercise studio with four new high performance speakers. We’ve also added the following pieces of new equipment to the weight area:

• Isolateral Incline Press
• Isolateral Shoulder Press
• Pronated Leg Curl
• Seated Calf Machine
• Hack Squat Machine
• Cybex Arc Trainer (Full Body)

 If you need assistance using any of the new equipment, be sure to ask one of our trainers!

 Zumba on Saturdays!

Our Zumba lovers now have an opportunity to dance away calories over the weekend! Beginning July 9^th, we will offer Zumba at 9:15 a.m. on Saturday.

We also have a new PiYo class at 6 p.m. on Thursday and to better balance our morning group exercise schedule, we are switching our Power Hour and Body Sculpt 8:15 a.m. classes. Power Hour will now be offered at 8:15 a.m. on Tuesday and Body Sculpt at 8:15 a.m. on Friday. Due to low attendance, our Thursday 5:00 p.m. Kickboxing class has been cancelled. Once school goes back, we’ll be adding a new evening class to fill this spot. Please visit our web site for a complete group exercise schedule.

Prosper Needs Our Help – New Frontier Park Playground

We have a new community playground coming to Frontier Park. The Town of Prosper needs to collect about $200,000 in donations and sponsorship funds to make this playground a reality. 

There are several ways we can all help:

• Donate a check to Prosper to use towards the playground. 
• Get a company to become a corporate sponsor. 
• Purchase a fence picket(s) for your family (order form attached). 

However you choose to donate, you will be making a huge difference within our community!

While the playground fund is underway, we need to start getting volunteers together to build the playground.  Prosper needs hundreds of volunteers of all ages.  Everyone from carpenters to artists to babysitters are needed. There is no experience necessary to volunteer.  The steps to becoming a volunteer are attached. 

Please donate if you can and please sign up as a volunteer during our week-long build.  Prosper needs all of us on this one!

At PAC Fitness we are committed to changing lives! Please let us know how we can help you achieve your health and fitness goals.

John and all your friends at PAC Fitness

Visit our web site at www.pacfitness.com!

Summer Student FIT Camp

We are happy to announce our Summer Student FIT Camp begins on June 6^th. This program will take our kids’ physical fitness to the next level and help them look and feel better than they did at the end of the school year!

The camp includes three days of weight and resistance training to help build lean muscle and burn body fat. The girl’s camp will include two days of Kickboxing/Spin Classes and the boy’s camp will have two days of cardio conditioning with speed drills.

Fit Camp is available for all children 11 years and older. Camp will run Monday – Friday from 11:00 a.m. – 12:30 p.m. The cost is $375 for six weeks, which is 45 hours of training! Fit Camp is available for members and non-members and the registration deadline is June 4^th. There must be a minimum of 10 participants in each camp.

We will take each participants body fat, total inches and weight at the beginning of camp and at the end of camp.  The camper with the biggest body transformation will win a NEW iPad. Pretty exciting!!

Here’s a look at the camp schedule:

Girl’s Camp

• Monday, Wednesday, Friday – High repetition strength, conditioning and flexibility training.
• Tuesday – Kickboxing followed by 30 minutes of cardio.
• Thursday – Spin Class followed by 30 minutes of cardio.

Boy’s Camp

• Monday, Wednesday, Friday – Resistance training and flexibility training.
• Tuesday and Thursday – Cardio conditioning and field work

Stop by the front desk for more details.