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Columbia Strength & Conditioning
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Attention:

Beginning next Wednesday we are going to be having Walk-in Wednesday classes from 6-7 am and 5-6pm . Cost will be $25 a class. It is first come first serve or you can reserve a spot by calling 573-289-2806
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Clients Tyler and Lisa May prepared and competed in their first competition recently. They made a video of comp. day. Give it a look
http://ow.ly/TWtkM

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Trainer Tip from Kelly:
"The J-Lo/ Kim Kardashian figure is all the rave these days. Although their apple bottoms may not be quite attainable, one can still build a nice and toned booty by hitting those glutes with some work in the gym. Here is my top 5 booty building exercises, so lets give these a try and improve on your already lovely assets ;)
1: Back Squats
This multi muscle group lift will work the lower body like no body's business but will also work the mid section and upper body as well.

2. Dead lifts
Again, a multi muscle group lift that will give you more bang for your buck!

3. Barbell hip extensions
Important to remember while doing these, engage the glutes first before the lift and squeeze hard at the top.

4. walking lunge
This functional movement will have your legs and glutes burning and buidling!

5. Glute kick backs
This exercise isolates the glutes to focus hard on that booty!"
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this weeks PureFit meals at CSC come and get them before they are gone !
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CSC Fit Females classes are a great way to get in shape and have a lot of fun with your friends while doing it! Sign up for our next session of classes starts tomorrow !!!! Make sure you grab a spot before all the classes fill up!
Class times are :
AM
5:30
6:30
9:00
11:30

PM
4:30
6:00

(pictured is our current 5:30am class)
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Next Wednesday 10/21 from 5:30-7 pm we are having a running clinic with Tom Sandifer. The focus of the clinic will be learning to run efficiently as well as pain and injury free. The cost of the clinic is $35.

To reserve a spot call 573-289-2806
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Trainer Tip from Melissa :

"There is beauty in a positive attitude, try to look at things as the glass half full instead of the glass half empty. One thing I do is from time to time is write a gratitude journal of 10 things that I'm grateful for. I don't focus on material things yet attributes about myself. This helps me to stay positive and keep motivated in my journey to a better me."
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Trainer Tip from Melissa :

"There is beauty in a positive attitude, try to look at things as the glass half full instead of the glass half empty. One thing I do is from time to time is write a gratitude journal of 10 things that I'm grateful for. I don't focus on material things yet attributes about myself. This helps me to stay positive and keep motivated in my journey to a better me."
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Its Monday! Its a new day and a new week. There is no time like NOW to get started off on the right foot towards achieving your goals!
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Here is a group photo from our tailgate a couple weeks ago. We really appreciate everyone that came out, it was a lot of fun !

-please feel free to tag yourselves in the photo
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