Go beyond basic strength exercises and cardio training. At Wayside Athletic Club we offer programs to help our members achieve their goals.
Personal Training Our one-on-one personal training provides a unique program design based on your functional movement screen assessment. Focusing on your individual goals, Wayside personal trainers teach you to maximize your efforts with a more efficient and achievement-oriented program. Essential Training Basics with Nathalie WEEK 1: KETTLEBELLS & DUMBBELLS: Join us for a full body strength training session using Kb and Db in a circuit training format. Kettlebell and Dumbbell exercises build strength, cardiovascular endurance, power and increase grip strength all while engaging the entire body. WEEK 2: TRX, KEISER & CORE TRAINING: 30 minutes of strength training using the TRX and the KEISER machine for a full body workout. The TRX was created by the Navy Seal and utilizes a person’s own body weight. The Keiser machine offers versatility with it’s compressed air mechanism and allows you to customize your workout. During this session, we will also be focusing on the core muscles. A strong core leads to better balance and stability and helps maintain a strong back and prevent injuries. WEEK 3: MEDICINE BALLS & MINI BANDS: Do you use balls and bands in your training? Work on core, hip stability and cardio using different balls and band resistance. Did you know that there are different colors of band offering various resistance? And that there are balls that bounce and some don’t? Learn how to use them in this session! WEEK 4: BALANCE, MOBILITY & AGILITY: Improving balance at any age is really important. Learn exercises that will help you improve your balance, your coordination and speed by performing a variety of drills. We will be using ladders, hurdles, box jumps, foam rollers and other equipment! 4 WEEK SESSION: APR. 13 – MAY. 4 | FRI | 9:00–9:30AM
Four 30-minute classes for $40! Can’t commit? $12 drop-in fee
NathalieRacine@WaysideAthleticClub.com to register Minimum of 4 preregistered to run program. Morning Boot Camp Training This is a strength and conditioning workout for all fitness levels. Join Boot Camp and experience the camaraderie of group exercise with the benefits of personal training. This class runs in a circuit training format using a variety of strength exercises such as squats, deadlifts, push-ups, inverted rows, planks, etc. and ends with an agility circuit to improve coordination. All participants will undergo a functional movement screen (FMS TM ) to determine any limitations to exercise. All exercises are modified according to ability with attention to proper technique. 8 WEEK SESSION: APR. 23 – JUNE 15 | MON, WED, FRI | 9:30–11:00AM
Class is limited to 10 participants. Drop-ins are welcome.
Functional Training (16+)
Improve your game! General athleticism enhances everyone’s life, even if you don’t participate in organized sports. This small group training class aims to improve functional strength, core stability, mobility and coordination, speed and power, and assist with injury prevention.
This class runs in a circuit training format including speed and agility footwork, as well as a variety of strength exercises such as squats, deadlifts, push-ups, inverted rows, planks, etc.
All participants will undergo a functional movement screen (FMSTM) to determine any limitations to exercise. All exercises are modified according to ability with attention to proper technique.
8 WEEK SESSION: APR. 24 – JUNE 14 | TUES, THUR | 7:00-8:00PM
Can’t commit? Drop-ins are welcome!
Small Group Functional & Strength Training with Nathalie Work with an experienced trainer in a small group setting. You’ll get the best balance of group dynamics and personal attention. Small group training is more economical and allows for a greater frequency of training … which leads to better results! 8 WEEK SESSION: APR. 26 – JUNE 14 | THUR | 9:30AM NEW Functional High Intensity Training with Dina
Start your weekend off right with the attentive, individualized experience of a highly qualified coach, along with the the energizing community. This fun and dynamic class is crafted to be a progressive, vigorous, full-body workout that will help you conquer your fitness goals. In each high-energy 60-minute session, you will be challenged both physically and mentally by performing exercises utilizing a varying combination of kettlebells, bands, medicine balls, TRX’s, cables, dumbbells and your own body weight. This carefully sculpted circuit-style format is designed to promote optimally cardiovascular fitness, improve muscle strength, endurance and tone and boost your metabolism to burn off any excess fat. Modifications can be made to meet all fitness levels. You will embark on new challenges, stay motivated and have fun sweating your way to a fitter, stronger you!
4 WEEK SESSION: MAY 5 – JUNE 2 | SAT | 8:00AM (no class May 26) Nutrition Coaching
Nutrition accounts for 85-90% of the results in any good fitness program. Are you ready to make positive changes with meals and food choices? If so, then sign up for Nutrition Coaching!
Clients will set measurable and attainable nutrition goals. One-on-one consultations including customized, evidence based materials will provide the tools you need to help you get on the path to healthy eating. Experience the support of a nutrition coach to guide you and help you find sustainable solutions to a healthy eating lifestyle.
Fitness for Golf This four week program will educate participants on golf specific training techniques to improve the golf swing, increase club head speed, and assist with injury prevention. All participants will undergo the Titleist Performance Institute (TPI™ ) golf fitness assessment to help create a custom exercise program. This program will include warm-up, flexibility, strength, and core specific exercises to enhance the golf experience. Tennis Conditioning This six week program will help prepare you for tennis season. All participants will spend 30 minutes each week on training techniques to improve mobility, strength, balance, agility and power to better their tennis game and assist with injury prevention. Contact PersonalTraining@WaysideAthleticClub.com at 508.481.1797, extension 31 for more information.