February is Heart Healthy Month!
February 2016 Newsletter
In This Issue


Hours & Information

Group Fitness

February is proving to be an exciting month in and around Liberty.  The REVUP Challenge is in full swing.  With a record breaking 134 participants, the club is buzzing with excitement.  There is less than one month to go so keep up the good work!

For the first time since bringing MyZone on board, we will be hosting a high energy workout with a live DJ on the fitness floor. This free event will take place on Saturday, February 25th beginning at 7:00 a.m., registration is required. Look for more information in the body of this newsletter.

We are excited to announce that the installation of a new traffic light located at Scio Ridge and Liberty has begun. This is a joint project between the City of Ann Arbor and the Washtenaw County Road Commission.  The anticipated completion date is June 1, 2017. This new light should enhance the safety of our members, staff and the community as a whole. 

In good health,
Liberty Athletic Club

Help us help others!

This February we're asking you to help us guide with love. Through our partnership with Guiding Eyes, we'll be helping the blind by caring for their trusted guide dogs. Every 3 check-ins provides a bowl of food for a guide dog in training. Guiding Eyes for the Blind trains guide dogs and partners them with people who are blind or visually impaired. Once a dog is trained, Guiding Eyes pairs their exceptionally trained dogs to people who are seeking increased freedom and independence, so that together, they can experience all kinds of life adventures. Visit Guiding Eye's Facebook page and website to learn more about how they care for the blind:

The hashtag this month is #guidingeyes.

Thanks for checking in to give back to a great cause!

February is Heart Health Month   
From the desk of Susan Cutshaw, M.S.
Cardiovascular disease (CVD) is still the number one cause of mortality in both the U.S. and Michigan.  There are several factors such as physical activity, smoking, weight management, and diet that can have a definite influence on preventing the development of heart disease. According to Julie Zumpano, RD, LD diet alone can play a significant role in reducing risk factors. She suggests eating a variety of foods that are as close to their natural form as possible.

Heart healthy foods
  • Salmon, tuna - omega 3 fatty acids
  • Berries - phytonutrients and fiber
  • Flaxseed - omega 3 fatty acids, fiber, phytoestrogens
  • Beans - fiber, B vitamins
  • Colorful veggies - carotenoids, fiber, vitamins
  • Oatmeal - beta-glucan (fiber that lowers LDL cholesterol)
  • Olive oil and avocados - monounsaturated fats (lower LDL cholesterol)
  • Red grapes - resveratrol (helps keep blood from sticking together)

U.S CVD Statistics
  • 31.3% of all deaths in 2011
  • $207 billion - costs to Americans each year
  • More people die from CVD than all forms of cancer combined
  • Every 60 seconds - someone dies from a heart related event

Women and Heart Disease
  • 1 in 31 American women die from breast cancer each year, 1 in 3 from heart disease
  • Every minute a woman dies from CVD
  • 90% of American women have at least one or more risk factors for developing CVD
CVD in Michigan (2010 statistics)
  • Heart disease was the number one cause of death
  • $16.8 billion spent on CVD in 2010
  • One out of every three deaths was due to CVD
  • 2,858,267 projected cases of CVD in 2030
  • 58,298 women died from CVD in the past 5 years.
*Cardiovascular disease includes both heart disease and stroke while heart disease refers to diseases that affect the heart. 

Join us on Saturday, February 25 for this high energy workout with rockin' music provided by DJ KnowLedge. We will be closing down the cardio portion of the fitness floor for two classes, 7:00 am and 7:50 am. Classes will be a series of MYZONE based heart rate intervals using the cardio equipment. 

A MYZONE belt is a must but, if you don't own a belt, we will have five demo belts available. Those participants who would like to try a demo belt must register through R.J.Meske, Fitness Director ( rj.meske@libertyathletic.net ) at least 24 hours prior to the event. Everyone else may register online or at the Front Desk. All fitness levels are welcome. This event is complimentary but space is limited so register today!

2 WORKOUT SESSIONS AVAILABLE  (register for one only)
7:00am - 7:40am  |  7:50am - 8:30am

This is a complimentary event, however due to limited space and high demand, there will be a $10 cancellation fee for canceling within 24 hours of the event.
Cardio Tennis

Join in the fun!
Tennis drills and point playing to music. This one hour class is fun, energetic and a great tennis workout for men and women!

Cardio Tennis 3.5-4.5
Mondays 11:00am-12:00pm instructed by Maria Nivia
January 9 - March 27 
(excludes 2/20)
$18.50 ($23.50) per practice

Cardio Tennis 2.5-3.5  
Wednesdays 11:00am-12:00pm instructed by Maria Nivia
January 11 - March 29
$18.50 ($23.50) per practice

Click here for Adult Tennis Brochure

by Kim Stetson

Some people celebrate their birthdays by making a wish, blowing out candles and eating a piece of cake. Others enjoy a special toast over lunch or dinner, with family or friends. If you're a participant in Andrea Kahn's Extreme Pump and Jump class, you celebrate by running, jumping, crawling and sweating!

This tradition started 12 years ago when Liberty member Mark Rubin walked into Andrea's Boot Camp class and announced, "It's my birthday!"

Spontaneously, Andrea replied, "We're going to use your birthday number for repetitions today, and we did."

Now, Extreme Pump and Jump (formerly called Boot Camp) participants eagerly share their birth dates and consistently inquire, "When are we going to do my birthday class?"

When not enjoying birthday classes, Andrea's group tackles tough and intense workouts. Classes include sprinting, jumping, crawling, push-ups, strength training and core training.

"It's an anaerobic based class, with high intensity interval training," Andrea explained, "where the goal is to increase aerobic capacity through anaerobics." "The class includes 44 to 55 minutes of cardio intervals, either teacher led or at stations, with five minutes of stretching at the end."

Graham Parsons, the elder statesman of this fit group, celebrates his 70th birthday on February 16. His Extreme Pump and Jump birthday class was held January 20.

The class took an hour to set up and included glides, benches, weights, bands, stability balls, BOSUS and mats. Andrea ran seven stations at one minute per station, with a 10 second transition time, for 70 minutes. The exercises changed three times, resulting in 21 different exercises!

"This was the toughest class I've had," Andrea shared, "but people really liked it." "Two women were nervous ahead of the class, but it was doable for them because it was timed."

Following the class, participants enjoyed cake and champagne. This is not the norm for Extreme Pump and Jump birthday classes, but Andrea exclaimed, "Anyone who attends my class, until they're 70 years old, gets cake and champagne!"

Graham joined Andrea's Boot Camp class 10 years ago. "I'd just finished another group fit class," he explained, "when I noticed the people coming out of Andrea's class were dripping with sweat."

Shortly thereafter, a bond was formed between teacher and student. "Andrea's responsible for the shape I'm in," Graham elaborated. "Every class is different, and she keeps an eye on everyone. She is also very particular about our form. It's all about form!"

Graham credits Extreme Pump and Jump for helping to keep him fit, for helping to "keep him going" and for introducing him to new friendships, through class parties and small get togethers.

Not a man to ever stand still, Graham's other activities include walking, traveling, woodworking, metalworking and anything mechanical. He has also rebuilt his old farmhouse from top to bottom, twice!

Andrea hopes to continue to teach Extreme Pump and Jump until she is 70. Graham hopes to attend her class for as long as his body allows.

Who will remain in class longer? Only time will tell ...

Club Information

Join the Liberty Team
Liberty is gladly taking applications for summer employment.  Specifically, we look to hire additional Lifeguards, CafĂ© Attendants, Swim Instructors, and Child Care Attendants.  

Interested applicants can obtain an application from Liberty's front desk staff or download one from the website,  www.libertyathletic.net .  

Further questions can be directed to Kim Bonilla at 734.665.3738 ext 118 or at  kim.bonilla@libertyathletic.net

Smoking Policy

Liberty is a smoke free campus.  Smoking and/or vaping is not permitted anywhere on the premises.

Fitness Floor Reminders
We would like to take this opportunity to remind everyone to follow our policies and procedures.  Please remember these are in place for the safety and enjoyment of all of our members.    
  • Youth must be 12 years of age to be in the following areas: Fitness Floor, Performance Training Area, Stretching Room, Track and Basketball Court.  
  • Closed toe shoes are required on the Fitness Floor
  • Please refrain from wearing perfume while exercising
  • Please place your weights back on the weight stands when you finish lifting 
Group Fitness at Liberty: Spotlight on Member Favorites
from the desk of Lori Stefanic, Group Fitness Instructor

Many of us have been putting extra effort into our fitness routines lately and it seems to be the perfect time to talk about recovery.   Liberty offers a wide variety of yoga classes, so whether you are using Hatha or Vinyasa as active recovery or seeking the intense warmth of Hot Yoga, you are sure to find something to suit your needs. 

This month's focus is Yin Yoga, offered on Tuesdays at 7:00 pm, and Saturdays at 9:00 am and 10:15 am.  While not technically a restorative practice, Yin works to promote flexibility in areas often perceived as nonmalleable, especially the hips, pelvis, and lower spine. The poses are held for up to five minutes, sometimes longer.  In order to achieve these poses, relaxation is a must - simply sitting still and focusing on the breath with awareness and presence. 

I recently had the opportunity to speak with member Sean McCabe, who typically enjoys, among other things, high intensity interval training as well as weight training on the fitness floor.  As a fan of the class, I asked him to share his thoughts on what makes this class special. 

How do you benefit from the class? 

Yin Yoga increases flexibility in several areas not typically reached during my other workouts such as the hips. Yin Yoga also lowers my overall stress level by focusing on breathing and holding long poses.  It is usually the only waking hour of my week when I am completely "unplugged" from the world and in tune with my body.  Yin provides me with an opportunity to set my own intention(s) for each class and adjust each pose to work best for my body. I have tried other Yoga classes but Yin Yoga works best for me because it provides both exercise and meditation. I truly enjoy treating myself to Yin Yoga after a more active form of exercise such as cardio or weight training.

What would you say to someone who might fear the "yoga" label?

I was hesitant about yoga initially because my body lacks flexibility and I knew yoga would be challenging.  Yin Yoga has a great deal of range for beginners like me or people who are more advanced. There are several different styles of yoga and many of the top strength training programs have incorporated yoga over the past decade. Regardless of fitness level, I encourage people to try out different yoga classes to find out what works best for their overall health routine and they might be pleasantly surprised over time.

Anything else you feel is important for people to know about this class?

Yin Yoga required a shift in my mindset from my typical workout. Initially, I was forcing poses because I was accustomed to tensing my muscles and pushing my body to the limit in weight training.  Over time I have learned the value of breathing and relaxing my muscles to go deeper into poses.  All three Yin Yoga classes at Liberty are offered during times the child care is open. If you have young children, the Tuesday evening class also overlaps with Kid Fit if you have kids between ages 4-6.  It is not often that my 5-year old gets worn out at the same time my overall stress level goes down. Namaste.

If you have any questions about Yin Yoga or any of our other classes, please feel free to contact Lori Stefanic, Group Fitness Director.  734-665-3738 ex. 167 or lori.stefanic@libertyathletic.net

February in the Spa 
Receive 15% off any spa service in the month of  February, plus Champagne (or sparking juice) & Chocolate with every service through Valentines Day!
Schedule your spa service through the Concierge at (734)665-3738 ext. 134

Click here for the Spa Menu of Services.

President's Day Camp: February 20
Ages 5-7 & 8-12

Half Day - AM
9:00am-1:00pm $40 ($48) per day

Half Day - PM 
1:00pm-5:00pm $40 ($48) per day

Full Day 
9:00am-5:00pm $66 ($79) per day

Pre Camp Option
8:00-9:00am $5 ($6) per day

Contact Assistant Programming Director, Meaghan Kennedy for further information at meaghan.kennedy@libertyathletic.net or 734-665-3738 ext. 57.

Click here for the Youth Programs Brochure.

Martial Arts

This four hour workshop will introduce the methods of the exciting new sport of lightsaber combat. Form, technique, and its use in combat will be practiced through a safe, protected fencing format. All styles and levels welcome. Protective gear and sparring weapons will be provided, but you may bring your own.

Members $12 ($20 Non-Members) - Registration Required

Day Time Date Topic Instructor
Saturday 1:00pm-5:00pm 2/18 Weapon Control Chad Eisner
Saturday 1:00pm-5:00pm 3/18 The Bind Chad Eisner