SURF FITNESS PROGRAM

At Exodus Integrated Wellness

Become a better, fitter, stronger surfer by training your body to:

*Increase paddle fitness

*Improve core stability and strength

*Increase upper and lower body strength, endurance and power

*improve muscle mobility and flexibility

*improve balance and coordination

Phase One Begins March 12^th at Exodus

FREE SURFIT WORKSHOP/Workout MARCH 3rd at 11am

at Exodus Integrated Wellness

Learn how and why this training program will help you be stronger, fitter and a better surfer.  Understand what progressions will be made over the course of the 12 weeks or until your peak competition.  Devise a plan to make Surf Fitness part of your weekly training.  Ask questions so we can make this program suit you best.

Welcome to the Newest Addition to our Exodus Team...Suzanne Chew.  We are so happy to have expanded our Yoga Program at Exodus.  Our goal is to enhance the Yoga Community in Ocean City and surrounding area with the best classes, continuing education and a positive environment for clients to learn and grow.  We offer a variety of classes to suit your needs from Michele's creative Community Yoga class to Amy's traditional Yoga and now Suzanne's vinyasa flow.  All levels of students are welcome to each class-variations can be made to suit your individual needs. Check out Suzanne's Vinyasa class Sundays at 11:15am beginning February 19th.  She is also available for private, semi and multi private yoga sessions.  Please call Exodus to schedule your appointments.

EXODUS YOGA SCHEDULE:

Wednesday:  10am Community Yoga

Thursday:  6pm Community Yoga

Friday:  9am Yoga

Sunday:  11:15am Vinyasa Flow

The balancing act is tough in today's fast-paced, more-is-better society. When our lives become unbalanced, it creates mental, emotional and physical stress that deteroriates our health and limits our potential as human beings.

We need to consciously step back and evaluate each area of our life to get a clear picture of ourselves. The Wheel of Life Exercise is a great tool to give you insight on your strengths and weaknesses. Each dimension of your life is mapped out on a circle, like the spoke of a wheel.

Rate yourself on a scale of 1-10 in areas of life that are important to make you whole. Examples are: Health/Fitness, Family/Home, Career/Work, Social/Friends, Spiritual, Love/Partner, Community, Financial. Draw out the wheel with 10 spokes and mark where each of these areas falls. Then note where you would like these to be.

Connect the dots and identify your strengths and weaknesses. This is a powerful tool because it gives you a vivid representation of the way your life currently is compared to how you would like it to be.  It also identifies which areas of your life need more energy and where you need to cut back.

The challenge then becomes putting this information into an Action Plan. Create goals to balance your life more effectively. Small steps lead to big results. Keep sight of your desire to balance your life. This will not be an easy path.  No path that leads upwards ever is. 

Our goal at Exodus in 2012 is to exercise your mental attitude and to direct those thoughts into channels that lead to success, achievement, health and happiness.  With our special programs we will help you overcome bad habits, build up character and allow you to discover your true potential.  This will not be an easy path, no path that leads upwards ever is.  So, stay focused on the fact that you will achieve Success, Happiness, Health and Victory above all expectation!  Get your journals out, be ready to set clear goals, let's create a path in the New Year that will make you the best you can be mentally, physically and emotionally.  Create your vision and let's put it into action at Exodus. 
 
Happy New Year.
Amy Godfrey

Start 2012 with a Vision of Health at Exodus

Special 10 week Programs

Holistic Nutrition, Holistic Home Educational Series

This 8 week educational series will give you the information and motivation you will need to meet your New Year’s resolutions to enhance your health.  Follow what Hippocrates said “Let your food be medicine and your medicine be food”.  We will also address the health status of your home and of your daily life.  Topics to be discussed will be your motivation, how to make healthy choices, buying food, cooking food, vitamins, holistic home and house and putting it all into practice.

Wednesday’s 5:30pm beginning January 11^th with Danielle Coucke-Lombardo

Mental Training/Meditation

for inner peace, health and success.

Meditation allows you to connect to your inner Self and realize your potential as a human being.  It brings balance, rest, and a growing inner peace. Practiced on a daily basis, meditation produces profound results on all levels of your being—physical, mental, emotional, and spiritual. Mindfulness meditation can also help with improved performance. Most people believe that improving performance is a matter of practicing the same thing time and again. Though if you meditate on what you are wanting to achieve you can improve your results faster.  Enhance your mind power in this class to open your opportunity for success in every area of your life.

Sundays at 4pm pm beginning January 8th with Amy Godfrey

Restorative Massage

Rejuvinate, renew and recharge your body and mind with this series of therapeutic massage that will incorporate aromatherapy, thai stretches, compression and relaxation.  This series can benefit athletes looking to reduce muscle tension and fatigue as well as the “everyday athlete” looking to improve their overall health.

Individual appointments for 10 weeks with Vicky Lisa

Winter Wonder Yin

Enjoy a sweet and slow vinyasa flow to increase circulation and systematically open up even the tightest body parts with an emphasis on moving with the breath. Then move into Yin postures to work deep into connective tissue. This candlelit class will end with a long period of rest to prep you for a good night's sleep. You'll leave feeling rested, restored and renewed. Suitable for all levels of students.

Thursdays at 6pm beginning January 12^th with Michele Whelan

Pre Season Triathlon Training

This series is specifically designed around the needs of the triathlete, building aerobic conditioning for a speedy season ahead.  Build your foundation in the swim, bike and run by focusing on skill, technique and base training in all 3 sports.  Focus will be on the athlete’s development through proper training and progression.

Tuesdays 5:30am Run Intervals, Thursdays 5:30 am Brick, Saturday 7am Bike, Friday 7am Swim beginning January 6^th with Amy Godfrey and Carrie Merritt.

Bootycamp

Increase the appearance and function of your gluteus maximus by incorporating strengthening and sculpting exercises that will firm, lift and boost your booty.  This class was designed to boost athletic performance by enhancing the major power muscles in your body or to look better in your jeans.

Wednesday 9am/Sundays 10am beginning January 4^th with Brian Wright

**wellness consultations are recommended to help create your individual path to success.