We are working hard on a safe and systematic reopening plan and will be in touch with all of you when that is finalized. Until then we are following recommendations and guidelines from the CDC, WHO, and our state government to do our part in keeping our members safe. We greatly miss all of your smiling faces and do look forward to seeing you all again.
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Live Streaming Workouts on Zoom:
Join us daily at noon for a LIVE workout with one of your favorite Supreme instructors! Here is this week's line up:
Tabata Kickboxing with Shana
Monday May 4th, 2020 12pm - 1pm
Interval Cardio/Circuit/Core with Jenny
Tuesday May 5th, 2020 12pm - 1pm
Boot Camp 45! With Luanne
Wednesday May 6th, 2020 12pm - 1pm
30min HIITand 15min Stretch with Luanne
Thursday May 7th, 2020 12pm - 1pm
Pre-Recorded Workouts:
Dozens of pre-recorded workouts from Supreme's fitness staff are available in the
"News"
section of our website. These include the recorded live streaming workouts and other workouts we have filmed at home!
Les Mills On Demand:
Professionally filmed Les Mills classes
are available to our members free of charge/no registration required.
CLICK HERE
to take your favorite BodyPump, GRIT, RPM, CX Worx, Body Step, Body Attack, and Yoga Classes free from Les Mills.
MORE Les Mills Selections:
Want access to ALL of the workouts Les Mills has on demand? Les Mills is giving Supreme Members unlimited access to all of their recorded classes for $9.99/month AND the first 60 days are free to try! Follow
this link
for more details and to sign up.
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Tuesday Morning "Coffee Talk" with Supreme Trainers
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Every Tuesday in the month of May we are giving you a chance to connect with one (or more!) of our awesome trainers to ask questions about your at-home fitness program, and to stay accountable for your healthy habits!
***Please note this is not a space for medical advice. If you have any injuries, please consult your doctor or physical therapist.
Here is the schedule and the links:
Coffee Talk with Luanne
Tuesday May 5th, 2020 8:30am - 9:30am
Coffee Talk with a Supreme Trainer
Tuesday May 12th, 2020 8:30am - 9:30am
Coffee Talk with a Supreme Trainer
Tuesday May 19th, 2020 8:30am - 9:30am
Coffee Talk with a Supreme Trainer
Tuesday May 26th, 2020 8:30am - 9:30am
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Learn about group instructor, Julia Smith!
Where else do you work other than Supreme?
I am an account manager and producer for Blend Marketing full time. I recently opened a part-time private practice for mental health and yoga therapy, which has been amazing -- marrying my two favorite things, helping people and yoga/movement.
What are some of your hobbies/sports you participate in?
Every year I enter my jams and jellies into the Wisconsin State Fair and manage to place. In 2018, I won Judges Choice for my Strawberry Marmalade. Canning should become an Olympic Sport, I think that would be very entertaining! Love to garden, hike with my husband and play with my dog. Practice yoga.
How long have you lived in Madison?
I moved to Madison from Green Bay in 2000 because I knew I wanted to go to grad school. Fun fact, Supreme Health and Fitness was my first job in Madison and Amy Sanborn hired me over the phone to teach Pilates at the gym. I grew up on a dairy farm in Door County, the oldest of 4 girls.
Do you have any children?
I don't have children but I do have 3 pets. Let me brag about them: Nana is a 3 year old American Bulldog/Pitbull mix we started fostering in late December. She came in as a stray and needed her back leg amputated. She pretty much decided she was going to live with us, and we love her, so we kept her. Nana loves to grab our shoes and run around with them and she will sleep with them too. She is so silly! Chloe was my first foster, a stray black cat who survived a month in March, came into foster with her ears frostbitten. She is the queen of the house, and if looks could kill, we would all be dead. I am grateful we are much larger than she is. And then the baby of the family, Frank, a 2 year old spoiled rotten "nothing bad has ever happened to me except when my parents adopted that dog and now I am VERY Traumatized" orange tabby cat who is loud, obnoxious, handsome and knows it.
Are you involved in any community activities?
We made the decision two years ago to foster animals with the Dane County Humane Society and it has by far been the hardest and most rewarding work I've ever done. We have had guinea pigs on pregnancy watch - spoiler, one of them had two babies! 2 puppies, 2 dogs and then last summer when we got to foster a mama pitbull named Coco and her six puppies for 6 weeks. It was magical! This year's goal is to hopefully get to foster a mama cat with kittens and I would love to foster more guinea pigs.
What is your favorite part about working at Supreme?
Where to begin? First you were my first job in Madison. The members are such amazing people and such a supportive environment. I truly believe Supreme has the best people there - the employees, the members and the instructors. Favorite part - Teaching yoga, especially Gentle Yoga at 9:00 am on Sundays. Leading 30-40 people in the practice of yoga, words can't describe the feeling, it brings me such joy to share the practice, the willingness of the group to try new things, let me talk about my love of Aaron Rodgers and the Packers? It's the best.
Anything else?
I love Lady Gaga and have seen her 3 times. Her music has been there for me when I have really needed it. I am a 7 on the Enneagram. Also put on a song at least once a day and just dance to it.
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"Quarantine" Club Updates
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While the club is closed, our staff has been working on making Supreme a better place for your return! Completed projects include:
- Refinished playroom floors
- Circuit and weight rooms have been detail vacuumed, scrubbed, and equipment cleaned and disinfected.
- New bathroom in men's locker room
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Fitness Fun With Shana:
4-Week No Gym Workout Plan
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We are living in a different world, a scary world, and all we know is that we have to keep moving; literally and figuratively. Our gym is closed. Some of us have lots of fitness equipment at home; many have only milk jugs filled with water. The point of this program is to help you keep moving; with whatever you have available, safely and effectively.
Even with all of the equipment in the world, many still get into a rut of the same, or a similar workout daily. With the popularity of high intensity interval training, a large group of people smash themselves daily, without allowing for adequate recovery. No matter what the current situation, it is important to have variety in a week’s workouts, filled with peaks, valleys, and fun.
Here is the plan:
Day 1: Strength
Begin your week with a challenging resistance training session, which ideally follows a day off, to allow for maximum effort. The goal of this session is to build overall strength and master your foundational movement patterns.
Week 1: 1 set of 30 seconds each exercise
Week 2: 2 sets of 30 seconds of each exercise
Week 3: 3 sets of 30 seconds of each exercise
Week 4: 1 set of every exercise completed to failure (the point in which you can no longer complete a rep with good form)
Single Leg Squat (each side)
Bent Over Row (with weight) (each side)
Single Leg Glute Bridge (each side)
T-Push-Ups (alternating sides)
Standing Lunges (each side)
Front Plank
Side Planks (each side)
Day 2: 60 minutes of any Fun Activity
This is your time to do something out-of-the box and ideally fun for you. Depending on your individual situation this could be playing soccer in your backyard with your family, streaming a fun dance video, playing an active video game, going on a fun but challenging hike, or anything you enjoy but still gets you to moving and breathing.
Day 3: Interval Cardio
The goal of this particular workout is to challenge your anaerobic cardiovascular capacity. It’s a shorter workout with an emphasis on getting yourself to the point of breathless during the working intervals, and recovering as much as possible during the rests. The mode of cardio is your choice! Running, elliptical, stationary bike, all are great options. This particular day is programed around an RPE scale of 1-10
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After a 5-minute warm-up, perform a simple (yet challenging) 1 minute on (RPE 7-10) 1 minute off (RPE 3-4) cardio interval for 25 minutes.
Week 1: Working RPE of 7
Week 2: Working RPE of 8
Week 3: Working RPE of 9
Week 4: Working RPE of 10 (Maximum capacity)
Day 4: Functional Strength
The goal of this day is to focus on mobility, stability, balance, posture, alignment, and core strength. The intensity is lower than that of the regular strength days, but the movements are just as, if not
more
, valuable.
1 minute each exercise, and the transition to the next exercise is the rest break.
Week 1: 1 Time Through
Week 2: 2 Times Through
Week 3: 3 Times Through
Week 4: 4 Times Through
Pec Stretch
Hip Flexor Stretch
Wall Slides
Bear Crawl
Single Leg Hip Hinge (each side)
Y/T/W/Ls
McGill Curl Up
Bird Dog (each side)
Day 5: Long Slow Duration Cardio
This is your day to build your aerobic cardiorespiratory system. The cardio workout will be longer than the interval cardio day, but at a lower level of intensity. Enjoy your favorite cardiovascular activity at a level in which you could talk to your friends while completing it, however if you pick it up just a notch, speaking without deep breathes would be challenging.
Week 1: 45 Minutes
Week 2: 50 Minutes
Week 3: 55 Minutes
Week 4: 60 Minutes
Day 6: Strength
On this day, you will revisit the same strength program you opened the week with. Because the exercises will be more familiar, the goal will be to move better, cleaner, tighter, and with more resistance (if possible).
Week 1: 1 set of 30 seconds each exercise
Week 2: 2 sets of 30 seconds of each exercise
Week 3: 3 sets of 30 seconds of each exercise
Week 4: 1 set of every exercise completed to failure (the point in which you can no longer complete a rep with good form)
Single Leg Squat (each side)
Bent Over Row (with weight) (each side)
Single Leg Glute Bridge (each side)
T-Push-Ups (alternating sides)
Standing Lunges (each side)
Front Plank
Side Planks (each side)
Day 7: Off
Although this day is labeled as “off” it may be a good time to incorporate some flexibility, foam rolling, or even some yoga to aid in your recovery process.
THE EXERCISES:
- Single Leg Squat
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The Move:
Stand on one leg with the other extended in front. Bending from the knee, press the hips down and back as low as possible while maintaining a neutral spine and knee tracking over the middle toes.
Step it Up:
Use a bench or step behind your hips, lower down and try to gently tap the bench. Goal is depth while still maintaining a neutral spine.
Check it Back:
Place the heel of your opposite leg on the ground in front of you, thus unloading some of your bodyweight.
2.
Single Arm Bent Over Row
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The Move:
No dumbbells? No problem! Grab a jug by one hand, hinge at the hips, keep the shoulders down and back and row the jug to your chest. Ensure the shoulder blades are engaged.
Check it Back
: Empty out of that jug to lighten the load.
3:
Single Leg Glute Bridge
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The Move:
Begin lying on your back with your knees bent and feet flat on the floor, about shoulder width apart. Raise one leg slightly off of the ground. Press into the floor with your other foot, lifting hips in line with you knee and shoulders. Slowly lower down, tap hips gently, and repeat.
Check it Back
: Perform a regular glute bridge with both legs working together.
4: T-Push Ups
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The Move:
Holding a strong plank position, lower your chest to 3–5 inches off the floor and return to plank position. Rotate one hand toward the sky and hold a brief side plank. Repeat and rotate onto the other hand during the next rep.
Modification
: The pushup can be done on your knees, followed by a high plank and rotation.
5: Standing Lunges
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The Move:
Begin in a split stance with feet about shoulder-width apart. Lead the movement by bending your back knee down toward the ground, keeping your front knee tracking forward over your middle toes. Engage your glutes and press through your front foot and the ball of your rear foot, stand back up.
Check it Back:
Decrease your range of motion by not lowering the back knee down as low.
6: Plank
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The Move:
With your forearms on the ground and elbows directly under your shoulders, brace every muscle of your body (especially those glutes!) and hold a perfectly straight line.
Step it up:
Add leg raises! Slightly lift and abduct (push away from the body) your right leg, return, then repeat on the left. Ensure there is no rotation or other movement with the plank.
Check It Back:
This plank can be done from the knees. Ensure the hips stay in line with the shoulders and knees with this modification.
7: Side Plank
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The Move:
Line your elbow up with your shoulder and your shoulder with your hip and heel. With a very tight and braced core, push the ground away from you, staying active in the shoulder joint. Squeeze your glutes and drive hips forward.
Step It Up:
Add leg raises! While holding a strong, straight active plank, lift your top leg up about 6 inches and slightly back to engage the glutes. Lower and return.
Check It Back:
This exercise can also be performed as a side bridge from the knees rather than the feet.
8: Standing Pec Stretch:
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The Move:
Bend one elbow to 90 degrees and elevate that elbow in line with your shoulder. Place your forearem on the edge of a wall or in a doorway, and gently rotate away.
9: Half Kneeling Hip Flexor Stretch
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The Move:
In a half kneeling position squeeze the glute of the rear leg and gently press that hip forward.
Check it up:
Reach the arm of your back leg overhead and gently lean sideways away from that leg.
10: Wall Slides:
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The Move:
Stand with your head, shoulders, upper back and hips against a wall. Press the backs of your hands into the wall in a “goal post” arm position. While continuing to press into the wall, drive the hands into a “Y” position. Stopping the movement if the back has to arch away from the wall.
Check It Back:
Reduce your range of motion.
11: Bear Crawl
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The Move:
Begin in a quadruped position. Elevate the knees about two inches off of the ground. Move the right hand and left foot forward in a crawling motion, keeping the hips lower than the shoulders. Then, move the left hand and right foot forward. Depending on space, move about ten paces forward, followed by ten paces back.
12: Single Leg Hip Hinge
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The Move:
Balance on one foot. Hinge at the hips and extend the arms out in front, maintaining a neutral spine and balance between reps (don’t set down unless you have to!).
Step It Up:
Grab a weight!
13: Shoulder Y/T/W/L
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The Move:
Begin by lying prone with your toes pointed and relaxed on the floor, and arms extended overhead, palms facing one another. Exhale, pull your shoulders down and back, and elevate your arms in a “ Y” position. Gently lower down, and repeat in a “T”, “W” (goalpost) and “L” formation.
14.
McGill Curl Up
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The Move:
Begin by laying flat on your back with only one knee bent. Place your hands under the small of your back to monitor movement, ensuring your back does not touch the floor. Brace the core muscles as if you were about to be punched in the stomach and lift the head and tops of the shoulders, keeping the spine in neutral.
Step It Up:
For an added challenge, lift your elbows off of the floor.
15: Bird Dog
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The Move:
Begin by posturing the spine in neutral, with your hands directly underneath your shoulders and the knees directly underneath your hips. Find a neutral spine and gently brace your core. Extend the right arm and left leg out, reaching for opposite ends of the room and keeping the hips square. Hold for the designated amount of time.
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Racquetball Corner: We Miss You
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Supreme Racquetballers,
If the world hadn't turned upside down 6 weeks ago we would have hosted WAMBO in April. I looked forward to watching and playing in some amazing battles culminating in the usual celebratory camaraderie and maybe a frosty beverage or two. Sadly the wait for racquetball and most every other normal aspect of our lives continues. I hope you are all hanging in there, finding ways to continue to exercise and most importantly staying healthy during these trying times. I miss seeing you all on the courts at Supreme and look forward to things returning to normal ASAIS (As soon as it's safe).
This is a cool link to a Keep it going racquetball video the pro tour came up with. Check it out. It's a fun watch and makes you realize how awesome and widespread the racquetball community is.
All my best - Howie
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We can't wait to fill this room up again. We miss you.
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I
n an attempt to create more exposure
for our small but wonderful gym on the
internet, we are hoping to add to the number of reviews of Supreme on google and on Facebook.
Could you please do us a favor and write a review
(even the same one) that is from the heart, about your experience at Supreme Health and Fitness?
on the far right hand side of the screen)
Facebook Review
(scroll down to "Reviews" on the right hand side of the Facebook page.
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