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Motivation to Move

February 11, 2015 Leave a comment

New Year’s Resolutions shouldn’t be a thing of the past. If you need another burst of motivation from the trainers at Cooper Fitness Center, read on.

Aaron Feldman, Professional Fitness Trainer

The KISS Principle: Keep It Simple Stupid.

With all of the exercise related technology, gadgets and new equipment that is available in today’s age, it is easy to forget the underlying principle of exercise: Incorporating a consistent level of cardio-vascular activity with regular resistance training and stretching, we can maintain a level of health and wellness as we age. Instead of overcomplicating it with numbers, formulas and fitness related phone apps that may distract us, sometimes it is better to just get out there and do SOMETHING.

David P. Williams, Professional Fitness Trainer

  • Consistency. I would rather have someone be consistent with a new exercise routine, over intensity any day of the week. When starting a new routine everyone wants to go all out in the beginning then they burn out really quickly. Relax! Rome was not built in a day, so take your time.
  • Careful with the running. You don’t run to get in shape—you get in shape to run. Starting too quickly on a running routine can cause nagging injuries. Remember the body needs time to adapt to the pounding so never underestimate the power of walking first before you hit the pavement jogging.
  • Balanced diet. We can take in more calories in 5 minutes than we can exercise off in an hour. Visit a nutritionist and get some simple guidelines that will help you achieve your goals. Fruits and veggies: eat as many fruits and vegetables as you can. We hear too often “careful with eating too much fruit, that can be too much sugar.”  Meat: I am all about protein, but do we need to have a meat product with every meal? Try to fall into the “meatless Monday” trend to get in more fruits and veggies.
  • Athletic development. No matter how old you are—it is very important to stay athletic! Not everyone should be practicing sprints and plyometric exercises, but some basic athletic drills that require foot work and agility goes along way. All locomotion starts from the feet—work on your balance and foot strength by standing barefoot on each foot for 1 minute.  

David H. Williams, Professional Fitness Trainer

Tired of trying to crunch your way to washboard abs? Strengthen your core, with a few crunch variations.

  • Correct Crunch (Front) – Lay on your back, lift your legs off the ground to form a 90 degree angle with your knees and legs. Then lift your upper body about two inches off the ground for the crunch. Breathe out when you lift up and breathe in when you go back down. If you have neck problems, place your hands on the back of your neck for support, but remember to not pull on your head.
  • Side Plank (Side) – Lay on your side and lift your body off the ground, balancing on one forearm and one foot. Contract your abdominals for the workout, and remember to breathe. For an added workout, lift your hips up and back down remaining lifted. Make sure you maintain good posture and your elbow is supported directly beneath your shoulder.
  • Cobra (Back) – Lay on your stomach and place your hands at your side with your palms down. Squeeze your glutes and raise your chest about two inches off the ground. To engage the exercise, rotate your thumbs up and out and lift your head neutrally. For an advanced version, start on your stomach with your arms bent in 90 degree angles by your head. When you lift up, stretch your arms out in front of your head. This is known as the superman and you may watch the demonstration here.
  • Reverse Crunch (Lower Abs) – Grab a small stability ball and grip it between your thighs while laying on your back. Make sure your palms are facing up. Squeeze the stability ball between your thighs to activate the lower abs. Roll your knees toward your chest with the ball for the exercise.

To achieve your goals for a strong, lean core, you also have to incorporate healthy habits in the kitchen! Mark your calendars to join us at Cooper Fitness Center on Monday, March 2 for our 8th annual Nutrition Expo! Come see 20-plus vendors and new products all devoted to your good health! FREE and open to the public.

Lisa Hanley
, Professional Fitness Trainer

Lighten the weight if it helps you do it correctly. While it is true that exercising with a challenging load increases strength, sharing the work among unrelated body parts will cheat you out of a good workout. Or worse, expose yourself to excessive wear and tear.

Help your body last a long time. There is no substitute for original parts. Reinforce and maintain the ones (knees, hips, discs) you were born with.

Exercise has evolved. Your workout should too. We now have the opportunity to reflect upon the long-term effects of exercises promoted as beneficial 30 or 40 years ago. The risk to benefit ratio of certain activities can range from extremely unfavorable to downright crazy! We should all treat our bodies better than that.

Exercise, massage and stretch. A certain amount of tissue elasticity will be lost as a normal result of aging. The best way to slow this process is through stimulating, increased circulation and range of motion from strength and cardio activities and remodeling soft tissue to be more extensible through massage and stretching. This helps muscles and fascia work more like a rubber band, the way they do in our youth.

To meet with a Professional Fitness Trainer from Cooper Fitness Center, visit cooperfitnesscenter.com/Pros or contact Mukidah Wiggins at 972.233.4832, ext. 4329.

 

IGNITE! Your Fitness

January 14, 2015 Leave a comment

Post provided by Meredith Rosson, Youth Programs Director at Cooper Fitness Center.

In any goal-oriented class it’s vital to have one or two participants committed to that goal to serve as role models. Amanda fills that role for the IGNITE! class at Cooper Fitness Center. Amanda has been a participant for more than two years and during that time she has won the highest steps total and highest average step total for the monthly class periods numerous times, highlighting both her effort during class and her consistency in attendance. Since 2011, Amanda has participated in more than 72 IGNITE! classes which include balance, 3D strength exercises, agility, speed, change of direction, plyometrics, hand-eye coordination and competitive games of various nature. Her understanding of these exercises has greatly improved and most importantly her quality of movement has improved. These accomplishments have given Amanda the confidence and skills to be successful when she chooses to play soccer, softball, volleyball or any other physical sport or activity.

Amanda and her mom, Sarah, answered a few questions about her IGNITE! Experience at Cooper Fitness Center below.

What made you initially sign up for IGNITE?
Sarah: Amanda’s pediatrician, Ron Blair, M.D., recommended that Amanda get involved in a fitness program at Cooper Fitness Center. As a family, we reviewed the information on the IGNITE! program and felt that it would be perfect for Amanda.

Amanda: I participated in the first session and enjoyed the activities and games.

Being the most dedicated participant, what makes you sign up month after month for this program and fit it in to your daily routine?
Amanda: I enjoy getting exercise every couple of days. I also enjoy learning new skills for sports. IGNITE! makes exercise fun and I like the competition.

In what areas do you feel you have improved the most?
Sarah: The program has had a positive effect on her being confident in other activities like soccer, softball and gym class.

Amanda: I’ve improved the most in strength, agility and speed.

How would you describe the program to your friend?
Amanda: Fun, but also challenging. You learn something new every day and get better at something, too.

How’s Coach Shannon Edwards?
Sarah: Shannon is both skillful and knowledgeable in directing this program. He has a unique ability to motivate and educate each child while taking into account their individual abilities.

Amanda: He’s really nice and very patient when he teaches you something. He doesn’t go over a skill too quickly and explains it so everybody knows what they’re doing.

What do you enjoy most about IGNITE!?
Amanda: I enjoy learning a new skill every day and then sometimes we get a challenge. I enjoy how Coach Shannon puts our lesson into a game and we use our skills in a game.

What game or drill do you enjoy the most and which one do you find to be the most challenging?
Amanda: My favorite drill is Slingshot because we get to run really fast. The most challenging one is Tall Falls because we start to fall but we run as we fall.

What level have you made it to in IGNITE!?
Amanda: I am beyond the top level!

Anything else to add to get others excited about this program?
Amanda: It is a worthwhile program and I have recommended it to my friends.

Sarah: Our observation is that Amanda looks forward to participating in every session. She also seems to enjoy the other participants and has made some new friends. Finally, we are impressed with the organization and oversight of the IGNITE! program and feel that it meets the standards that one expects from a Cooper Program.

Sarah, some thoughts on changes in Amanda?
In the first basic session, Shannon began to teach Amanda how to run. Amanda has enjoyed her time in the program and does not perceive it as an exercise chore. IGNITE! has definitely improved her agility, flexibility and endurance, and has given a proper perspective on competing to win. Every year we look at all her activities soccer, IGNITE!, dance and tennis. When schedules get more difficult, she rates her activities by enjoyment and IGNITE! is always at the top of her list.

Amanda is a wonderful example of how a kid can come into IGNITE! and have a positive experience with physical activity and allow it to change their life for the better. At Cooper Fitness Center, we always encourage the IGNITE! Participants; it’s not how well they perform a movement the first time they try it, it’s the effort put forth and the improvement. Amanda has given the good effort and now she moves skillfully and with an understanding of how to control her body during exercise. Her willingness to work hard and have fun is contagious!

Read testimonials from other parents and kids’ who participate in Cooper Fitness Centers’ Youth Programs. For more information, visit cooperyouth.com/Dallas or call 972.233.4832, ext. 6402.

2014 Member Awards

December 19, 2014 2 comments

At the end of each year we honor our Cooper Fitness Center Dallas members who strive to live according to the mission of personal wellness. We are thrilled to announce this year’s winners. All of our winners were nominated by fellow Cooper Fitness Center members as well as Cooper teammates. These individuals not only lead a lifestyle of personal wellness incorporating fitness and proper nutrition into their daily habits, but they serve as role models to others and are active in their community. All winners were honored with Drs. Cooper and Cooper Fitness Center’s management team earlier this week—congratulations!

George Graffy, Male of the Year

George Graffy, Male of the Year

Male of the Year: George Graffy

George is a stranger to no one. While busy training with Robert Treece nearly every day of the week, he’s always eager to interact and meet new friends at Cooper Fitness Center. From two years of training, George has worked consistently to lose 20 pounds and build strong muscle.

George shared his time with Robert so that his son, Andrew, could combat a knee injury during his senior lacrosse season at St. Marks where he went on to win the State Championship. Along with his son, George’s wife also works out at Cooper Fitness Center with Collete Cole through the Female Focus program.

As a graduate of University of Penn and Northwestern, George is well-connected and an excellent ambassador for Cooper Fitness Center.

“George is a guy who always brings more to the table than he takes away,” said Robert Treece, Cooper Fitness Center Professional Fitness Trainer. “When interacting with him you feel encouraged yourself and you feel better off than before he came in.”

When George began his weight loss endeavors, he confessed that he paid his son $5 per pound lost for accountability. Aside from training with Robert Treece, George has also worked with Paul Nally, Joshua Cuellas and Lisa Hanley, all Professional Fitness Trainers at Cooper Fitness Center. The Cooper Aerobics campus has become a second home to George and his family, including his co-workers who participated in a corporate meeting at Cooper Hotel & Conference Center.

Vivian Dimas, Female of the Year

Vivian Dimas, Female of the Year

Female of the Year: Vivian Dimas

This time last year, in preparation for the National Duathlon Race in Arizona, Vivian encountered a terrible accident and was hit by a car while training, knocking her off of her bike by impact. Vivian suffered many injuries including a concussion, sprains, fractures, broken bones—it was a miracle she survived.

The most amazing wonder is how she responded to and returned from this traumatic accident. Within weeks of her return to Dallas, she visited Cooper to ride the stationary bike and to maintain muscle mass and strength. Within eight to nine months, she began to slowly restart her training.

Just a few months ago, Vivian placed second overall in the Esprit de She Duathlon in McKinney, finishing the two-mile run, nine-mile bike and two-mile run in less than one hour with our Fitness Director, Mary Edwards, by her side. Mary said, “This was her way of announcing she was back!”

“Her spirit of perseverance has shined as she has endured the physical and emotional trauma associated with her accident,” Mary said. “Vivian’s workouts before and after her accident were balanced and consistent. I believe this is at the core of what we preach everyday—she truly understands the importance of “exercising most days of the week” and “maintaining healthy weight.”

Aside from Vivian’s time with Cooper, Vivian is a pediatric cardiologist, involved in her church and helps with the local Greek Food Festival each year.

Cas Dunlap, Most Improved of the Year

Cas Dunlap, Most Improved of the Year

Most Improved of the Year: Cas Dunlap

Cooper Fitness Center Member Awards are not new to Cas’ family. In 1995 Cas’ grandmother and grandfather were awarded Mr. and Mrs. Aerobics and Cas’ mother has been a loyal member for more than 30 years.

Cas was introduced to Cooper at a young age when his grandparents brought him for a tour. While attending St. Marks School of Texas, he read Aerobics as required reading and now serves as a highly-respected upper level math instructor at Parish Episcopal School.

Through regular workouts with Professional Fitness Trainer David H. Williams and group exercise classes with Scotty Esquibel, Cas has lost 60 pounds over the past 14 months! Coming in on his own for personal workouts but also joining group exercise classes, it’s clear that Cas’ personal commitment is led by his great work ethic. With his diligent efforts in the gym, Cas has been an inspiration to all who knows him.

“No one works harder than Cas. He trains to the max from the warm up to the cool down,” Scotty said. “Watching his progress has brought me great joy!”

“I just decided to stop NOT exercising and I knew where to start, Cooper,” Cas said.

Well-deserving, Cas is a gentlemen and all-around ambassador for Cooper.

Orville Rogers, Classic of the Year

Orville Rogers, Classic of the Year

Classic of the Year: Orville Rogers

Breaking numerous world running records, including the first man over 90 to break the 10-minute mile, Orville is truly Cooperized! As a patient of Dr. Kenneth Cooper’s from the 70s and a member of Cooper Fitness Center, Orville is an inspiration to all.

Orville discovered Aerobics in a Chicago hotel 47 years ago and has been running ever since recording more than 40,000 miles. Cooper Fitness Center members and teammates recognize him by his famed shorts just as much as his red camaro as he still works out three times per week at 97 years young.

Orville credits Dr. Cooper with saving his life, “at least once, probably twice.”  They share Oklahoma roots and both served their country through the United States Air Force. Orville learned to fly airplanes at 24 and using those skills flying airplanes during the Cold War. 52 years later he took a Russian River Cruise from Leningrad to Moscow during a mission trip.

When introducing Orville at the luncheon this week, his dear friend and member, Harold Cox, said, “I could talk about his 11 world-records, his service in the military or his time as pilot for Braniff, but what has he done recently?” The audience laughed and listened on to hear just last week before the Dallas Marathon, Orville spoke at the American Medical Athletic Association’s Sports Medicine Symposium and is still running more than 5 miles per week, preparing for his next race in March.

Within the many nomination forms for Orville, one member said, “Orville has made mission trips literally to the ends of the earth, delivering airplanes from the factory to missionaries across the oceans and around the globe.”

Orville has truly proved that exercise can reverse the aging process. Dr. Cooper reflected on his relationship with Orville beginning with, “I remember the day I met Orville—March 19, 1972.”

For Dr. Cooper, he said what stands out most about Orville is his discipline—in all that he does, as he referred to Proverbs 13:18, “Discipline Whoever disregards discipline comes to poverty and shame, but whoever heeds correction is honored.”

Congratulations, Orville! We’re looking forward to your future records, in the 100+ age category.

Nick and Luke Maxtone-Graham, Youth of the Year

Nick and Luke Maxtone-Graham, Youth of the Year

Youth of the Year: Nick & Luke Maxtone-Graham

From their first summer camp in 2008, Nick and Luke have been hooked ever since. Meredith Rosson, Cooper Fitness Center’s Youth Programs Director said, “they quickly stood out with their eagerness to learn about sports and nutrition.” From IGNITE! to boxing and tennis to Teen TRX, they have taken advantage of all the Cooper Youth activities they can while excelling in lacrosse at Christ the King.

“When I think of a family to represent Cooper, they are the biggest Cooper Youth ambassadors,” shared Cooper Fitness Center Personal Trainer Paul Nally.

Their character and integrity shined through at an early age. Nick and Luke are well-known for being polite to everyone they meet with excellent manners. Always encouraging other kids in camps and cheering them in support, even if their team lost.

Even too young to account as “student members”, both boys have been actively involved in all programs. With the help of their parents, they learned to value fitness and health at an early age.

Rick and Carol Voirin, Mr. and Mrs. Aerobics

Rick and Carol Voirin, Mr. and Mrs. Aerobics

Mr. & Mrs. Aerobics: Rick & Carol Voirin

Utilizing all that Cooper has to offer, Rick and Carol are truly committed to their health. From group exercise classes to personal training to swimming, they both maintain a consistent exercise schedule—and always decompress at Cooper Spa!

With an active preventive lifestyle, Carol’s cancer was caught early enough to treat. Even through chemotherapy, she practiced good nutrition and a routine exercise regime to care for her body through such a trying time. Group Exercise Instructor and Registered Dietitian Nutritionist at Cooper Clinic, Meridan Zerner said, “Rick and Carol have actively crafted a very balanced lifestyle, both physical and social.”

Together and separately, traveling or working out at their home base at Cooper Fitness Center, Rick and Carol inspire others to exercise on a regular basis.

“They are exemplary members and role models without question,” Meridan expressed.

When presented the award, Rick also said he began running after reading Dr. Cooper’s first book, Aerobics. Truly honored, when thanking Dr. Cooper, Rick referenced an old adage, “you can count the seeds in an apple, but you can never count the number of apples produced from those seeds.”

Following Dr. Cooper’s recommendations of “age fast, age slow—it’s up to you,” it’s clear what they’ve decided to do.

For information about membership at Cooper Fitness Center, learn more about our facility and request a tour today.

Olympian Cooperized Boxer Takes on Vegas Fight

November 24, 2014 Leave a comment

I’m sitting in the marketing office brainstorming ideas for our holiday social media videos for when an idea comes to mind. Next thing I know, we’re heading over to Cooper Fitness Center because Boxing Pro Derrick James just happens to be training 2012 Olympian Errol Spence Jr. for a Dec. 13 fight at MGM Grand in Las Vegas. We realized it was perfect timing for our holiday social media plans and we decided to make the ask.

Having been to “watch parties” seeing Evander Holyfield, Mike Tyson, Floyd Mayweather Jr. and others go round-for-round, I admittedly had no idea of what training for a professional boxer entailed. I quickly realized it takes a lot of mental strength, agility, discipline, drive and determination. We got what we needed for our video, but watching Spence’s work ethic was humbling. To say I was exhausted just watching is an understatement, but a light bulb went off and I knew it would be a great story. What motivates James? What makes him a great boxer?

A week later, I walk into a dark boxing studio to find Spence with laser focus warming up for his training session with James. James has been training Spence for 6 or 7 years, so it was interesting to hear his advice on what it takes for Spence to succeed. “Stay focused and in the moment—be focused and alert.” That advice seems simple but for someone with more than 35 years of experience as a boxer and a coach, it holds more weight. Spence will tell you, “[his] dad got [him] into boxing” on the last day of school, as he needed something to keep him busy for summer. He started in 9th grade and never looked back. It was something he always wanted to do, so he focused on training and sharpening his skills.

So what does a day of training look like for 7x National Champion with 14 wins and 11 knockouts? Spence arrives at the gym around lunch time and spends two hours “hitting the bags, hitting the mitts and sparring.” But that’s not all, later he runs 5-6 miles for cardio. It’s evident that he’s humble because the week before I stood next to his dad watching him do plyometrics with a weighted vest with ease and precision. A quick scroll through his social media channels and it’s easy to see how far he’s come from a pint-size baseball player to a respected boxer. Spence describes a good boxer as having “mental determination, focus and self-motivation” and it’s clear to anyone who has seen him training in Cooper Fitness Center, he certainly fits the bill.

“Never be satisfied, always focus on evolving and never get settled in a particular way. Set short and long-term goals,” says James. It’s easy to see why Spence trusts James with his boxing career. The boxing pro has years of experience and knowledge from his own career, but also from what he’s learned from his mentor and former boxing coach.

About that upcoming fight, Spence will surely be prepared when Mike Arnaoutis steps into the ring but it’s unlikely he’ll be listening to music to get ready. The 24 year old admits, “[he] listens to Jay Z and T.I.,” but he doesn’t really listen to music before his matches.

Aside from training Spence, James provides private and group lessons for everyone from teens to adults. Cooper Fitness Center offers sports training with pros in basketball, boxing, tennis, martial arts and swimming in addition to more than 26 certified personal trainers. For more information, visit cooperfitnesscenter.com/Pros or call 972.233.4832, ext. 4430.

 

Preparing for Pampering

November 17, 2014 Leave a comment

With all-natural ingredients like lemon, Madagascar cinnamon and coffee, enjoy this detoxifying and firming treatment leaving skin firm and bright. Espresso Limon Cellulite Reducing Cocoon available until Nov 30.

If it’s your first spa treatment or not, it’s always a good reminder to prepare your body before receiving a spa treatment. To get the most value out of your service and to help manage your stress during the busy holiday season, Cooper Spa shares pre-massage tips with you!

  1. Use the sauna or steam room prior to treatment, if current health isn’t a restriction. The time that a massage therapist will typically spend warming up your body will be better utilized to work on any particular issues you’d like addressed. The heat also increases blood flow and will aide in the recovery from a deep tissue or fitness massage.
  2. Drink plenty of water, before and after treatment. A hydrated body is a healthy body, particularly for a massage.  You can imagine how much fluid is moved around with the various massage techniques and drinking water is the best way to expel any waste that results from that movement.
  3. Speak up. This is your service and your massage therapist is there to cater to your needs. Don’t be shy if you want less pressure, or more.  And make sure your licensed massage therapist knows about any health matters–it makes  a difference in keeping you comfortable and safe.
  4. Take your time. We certainly want our guests to use our beautifully-renovated locker rooms in Cooper Fitness Center as part of the treatment process. Plan ahead and arrive 20-30 minutes early to take advantage of this unique facility offering.  If you are having 2 or more services or would like information about a guest pass to use the fitness equipment or outdoor track, please ask a teammate (employee) of Cooper Spa.
  5. Go slow after a massage. You won’t want to rush around as your body is in a more relaxed state. Feel free to have a seat with us and don’t feel like you have to leave right away. We enjoy your company.

This holiday season, enjoy seasonal services at Cooper Spa Dallas. For fall, try the Honey Graham Cracker Pedicure or the Espresso Limón Cellulite Reduce Cocoon through Nov. 30. Need a gift for the holiday season? Starting today through December 24, purchase a $300 Cooper Spa gift card and receive a $40 voucher. Look for new seasonal services on Dec. 1!

To book your appointment, call 972.392.7729 or complete the online appointment request.

Cooper Fitness Center Renovation Celebration

In February Cooper Fitness Center celebrated the completion of its $7.5 million renovation. We marked this milestone the Cooperized way with a ribbon run-through and media were on-hand to capture the moment. We also had a members’ event and Cooper Aerobics teammates (employees) demonstrated exercises in each of the newly-renovated areas.

Not only did the renovation bring expansion to the facility, modern technology and beautiful finishings, but it was a milestone in the aerobics movement Dr. Kenneth H. Cooper started in 1968. Watch the video below to hear about Dr. Cooper’s impact and the vision his son, Dr. Tyler Cooper, has for Cooper Fitness Center to Cooperize the next generation.


View Photo Gallery | Read News Release | Request a Tour | Visit cooperfitnesscenter.com

The next phase of the campus-wide renovation is Cooper Hotel & Conference Center. Read the press release, see photos of the progress and stay tuned!

Small Group Training at Cooper Fitness Center

January 28, 2014 1 comment

Take the camaraderie of group training, add the individualized attention of personal training and you’ve got Cooper Small Group Training—or as we like to call it SGT.

Led by Cooper Fitness Center professional fitness trainers, SGT blends the benefits of working out with a small group—such as accountability and encouragement—with a workout tailored to your fitness needs and goals. It will challenge and motivate you and take you to a new level of fitness. Each small group is limited to six participants.

Hear from Director of Fitness Mary Edwards below during a Cooperized Movement trial class with Cooper Aerobics teammates.

Cooperized Movement is based on the results of a Functional Movement Screen. This training incorporates corrective exercises to improve your mobility and stability for optimal movement. A pre and post Functional Fitness Screen is included.

Other available Small Group Trainings include: TRX, TRX Hybrid and Body SHOCK.

For more information on pricing and registration click here or email Mary Edwards.