Tag Archives: foster city

Shape Your Body In Just Minutes A Day

by on May 21, 2015

woman-flex-muscles-625

Get In Shape Now!

Busy schedules and obligations sometimes make it a challenge to squeeze in a full-body workout. But devoting even 10 minutes a day to just one move can help shape and tone your body. PJCC Personal Trainers Chris Nash and Molly Stenhouse share their favorite exercises for a quick and effective workout.

Around The World

“This is a total body, low impact workout,” says trainer Chris Nash. “And you’ll never plateau, but keep getting stronger.”

around-world-series-625

  1. Stand with feet apart at the width of your shoulders
  2. Hold a Bosu Ballast Ball (with sand), straighten your arms and bring the ball over your head
  3.  Twist to your left and, with straight legs, bend at the waist to tap the floor with the ball
  4. Lift up, twist to the right and repeat the move
  5. Do a total of 12 reps (rotations)

Dynamic Piriformis Stretch

“This is an advanced stretch for those who suffer from a tight or spasming piriformis (a flat muscle in back of the hip joint), says trainer Molly Stenhouse. “It’s also a great balance and warm-up exercise.” piriformis-stretch-625

  1. Balance on one straight leg.
  2. Bend opposite knee and using your hands, pull this leg over the straight leg’s thigh.
  3. Support folded leg with both hands, one grasping under the shin and the other grasping over the ankle.
  4. Pull the folded leg up towards the ceiling — hold for three seconds.
  5. Unfold and step forward on the same leg you were just stretching.
  6. Repeat on other side.

And, add these exercises From personal trainers, Mark Dizon and Ginger Watts.

leg-raise-200Bodyweight Leg Raise

“I like this exercise because it’s a nice alternative to a crunch, which can sometimes strain neck muscles,” says trainer Mark Dizon. “This move keeps your back and neck flat on the floor so you can achieve ‘washboard abs’ without discomfort.”

  • Lie on your back and place your hands beneath your glutes (rear end).
  • Squeeze your abs and glutes, and then straighten and extend your legs.
  • Raise your legs toward your upper body until your body is at a 90-degree angle and your toes are pointing toward the sky; hold for one second.
  • Slowly bring your legs down to the floor and repeat.

standing-row-200Bent-over Standing Row

“This is a strength-training exercise that also challenges your core, arms, and back,” says trainer Ginger Watts. “It also helps improve your balance.”

  • Stand on one foot and hold a body bar, barbell, or two hand weights at a comfortable weight.
  • Keep your back flat, not rounded, and bend over at the hips.
  • •Extend one leg behind you and lift off the ground (if too difficult, put your foot on the ground but still keep behind you).
  • Hold the weights or bar with straight arms toward the ground.
  • Pull (or “row”) the weights toward your chest as you squeeze your shoulder blades together to contract.
  • Do 10 to 12 slow reps, then switch feet and repeat.

For more information about Personal Training at the PJCC or Fitness Classes visit www.pjcc.org!

 

 

Joshua’s Summer of Growth

by on April 25, 2015

Joshua and his counselor

Joshua and his Camp Keff counselor at PJCC

by Diana Blank Epstein

Approaching the entrance of the PJCC, visitors are greeted with our guiding principles etched upon the pillars. One of these is Hachnasat Or’chim, which means “welcoming all” in Hebrew. I experienced this inclusivity up close when my husband and I registered our young son, who has special needs, for his very first “TYPICAL” camp experience—an experience that ended up exceeding all expectations. Continue reading

Your New Workout: Interval Training

by on April 23, 2015

interval training pjcc

by Torre Pusey, PJCC Personal Trainer

Ready to take your workout to the next level? Want to burn more calories, burn more fat, see faster results, and be constantly challenged? Consider Interval Training.
Often referred to as HIIT, High Intensity Interval Training has become a powerful tool for the everyday gym user. HIIT workouts evolve around a simple concept: alternating bursts of intense activity with intervals of lighter training, such as taking a brisk walk injected with quick jogs.
HIIT workouts can be done anywhere and at any time. It isn’t necessarily about the exercise, the equipment, or the location. Just like the name suggests, the intensity must be high to receive Continue reading

Breakthroughs In Molecular Imaging

by on March 5, 2015

The de la Zerda Group at the Stanford University School of Medicine is making strides in being able to idenify and characterize tumors in clinical settings. Adam de la Zerda
visited the PJCC to describe the revolutionary molecular imaging technique his team pioneered.

Adam was chosen as one of Forbes 30 Under 30 in Science in 2012 and 2014.

Functional Training: Taking Your Workouts To The Next Level

by on February 24, 2015

Chris-Nash-625

By Chris Nash, PJCC Personal Trainer

As a fitness professional for more than 15 years, I’ve witnessed many changes in the fitness industry. It used to be that gyms were limited to traditional equipment, such as bench and leg presses, that worked just one or two muscles at a time.

But in recent years, a growing trend is functional training. This is a classification of exercise that Continue reading

The Case for Camp — Why Kids Need It Now More Than Ever

by on February 19, 2015

pjcc summer camp

By Peg L. Smith

Change is a part of life. It is often directly related to survival and can enrich one’s life in ways unexpected. Childhood is in essence a time of profound change and development. It is exciting and disquieting at the same time. When it comes to our children, we need to be sure that change is made for the better.

We’ve been so concentrated on the brain, we forget about the rest of our bodies. This change in focus has lead to an obesity rate that is unacceptable. Our kids are not as healthy as the Continue reading

Video: How We Think About Israel

by on February 13, 2015

Rabbi Dr. Donniel Hartman, of the Shalom Hartman Institute in Jerusalem, spoke at the PJCC recently. He gave us some wonderful insight into the thinking of both Israeli and American Jews. He provided us with a new way for the Jewish Community to think and talk about Israel. Get ready to be inspired!

Pink & Powerful

by on October 21, 2014

October is Breast Cancer Awareness month. Everyone is wearing pink to bring attention to a disease that will touch over 280,000 women per year in the US alone.  Odds are high that everyone knows at least one person effected by breast cancer. While fighting and beating cancer is  the main goal when one is diagnosed, there is a long road of rehabilitatation following surgery that is so important to regaining strength and mobility.

In the following video, we hear a few inspirational stories from women who have taken on breast cancer and come out the other side with more strength, courage, and lust for life than before.

The PJCC is doing its part on October 26, 2014 with our Pink Ribbon Day.
We invite the whole community to come and support a great cause.

RESOURCES

Pink Ribbon Program @ PJCC  - Postoperative workout designed to enhance recovery
Check Your Boobies – Dedicated to early detection and prevention

 

 

Amazing Things Happen When We Work Together

by on March 21, 2014

October 2013 was intense around here.  Well, at least for me; and certainly for our Artist-in-Residence, Jay Wolf Schlossberg-Cohen.

The Center was filled with excitement, anticipation and inspiration for me and the hundreds of you who participated in one of our 28 mural painting sessions.

Our community, under Jay’s guidance,  took 1,560 square feet and 8 planter tops of blankness and transformed them into a work of art. A work of art that communicates social justice themes such as Environmental Stewardship, Human Rights & Dignity, Economic Justice, and Food Justice.

Do you remember eating lunch outside by the J café and seeing the steady progression over 15 packed days?  Or perhaps coming back after an absence to notice the work fully realized?  I remember October, but this documentary by Chip Curry brought back vivid details by capturing the communal spirit and offering candid testimonials.  I’m delighted to share it with you.

Continue reading