• Home
    • Home [English]
    • Página Principal [Español]
  • Memberships
    • Memberships [English]
    • Membresía [Español]
  • Locations
    • theGYMkc: River Market
    • theGYMkc: Westside
    • theGYMkc: Uptown
  • Trainers
    • Jonathan Cabrera
    • Mike Dale
    • Jason Dorssom
    • Barry Eisenhart
    • Andee Hindery
    • Nicole Kube
    • Jonetta Stewart
  • FAQ
    • FAQ [English] >
      • Are you interested in joining?
      • Is theGYMkc a beginner-friendly gym?
      • No hidden fees and no contracts ... seriously?
      • How much do your memberships cost?
      • Can I work out immediately after I sign up?
      • As a member, can I work out at ALL of the theGYMkc locations?
      • Can I add someone to my membership?
      • How do I cancel my membership?
      • Do you offer guest passes?
      • I'm a monthly member ... what happens if my debit/credit card is declined?
      • I'm having a hard time getting in the front door I know my member ID is correct but the hand scanner won't let me in
      • Class Questions
      • Personal Trainer Questions
      • Gym Etiquette
      • Lost & Found
      • What is a "Mipple"?
    • Preguntas Frecuentes [Español] >
      • ¿theGYMkc es un gimnasio para principiantes?
      • ¿Interesado en unirse?
      • Sin cargos ocultos y sin contratos ... ¿en serio?
      • ¿Cuánto cuestan tus membresías?
      • ¿Puedo trabajar inmediatamente después de registrarme?
      • Como miembro, ¿puedo hacer ejercicio en TODAS las ubicaciones de theGYMkc?
      • ¿Puedo agregar a alguien a mi membresía?
      • ¿Cómo cancelo mi membresía?
      • ¿Ofrecen pases de invitado?
      • Soy un miembro mensual ... ¿qué sucede si mi tarjeta de débito / crédito es rechazada?
      • Me está costando mucho entrar por la puerta principal. Sé que mi ID de miembro es correcta, ¡pero el escáner de mano no me deja entrar!
      • Preguntas de clase
      • Preguntas del entrenador personal
      • Etiqueta del gimnasio
      • Perdido y encontrado
  • Gift Certificates
  • Forms
    • Forms [English] >
      • Appointment Request Form
      • Contact Form
      • Former Member: Online Sign-Up Form
      • New Member: Online Sign-Up Form
      • Active Member: Update Personal Information Form
      • Membership Cancellation Form
    • Formas [Español] >
      • Formulario de solicitud de cita
      • Formulario de contacto
      • Ex miembro: Formulario de inscripción en línea
      • Formulario de inscripción en línea para nuevos miembros:
      • Miembro activo: Formulario de actualización de información personal
      • Formulario de cancelación de membresía
      • Certificados de regalo
  • Exercise Directory
    • Exercise Directory
    • Self-Defense Directory
  • Blog
  theGYMkc

Ask an Expert SERIES: Can Crushers

1/11/2015

 
Friday's RECESS included the infamous "Can Crushers."

Kip from Solaris Massage and Andee from Andee's Flight School are helping to demonstrate how to execute the "Can Crushers."
Start by setting up a "Can Crusher" station. You'll need a bench or a STEP set up like the one shown in the video and a set of dumbbells. Place the dumbbells in the middles of the bench. You are going to use these dumbbells to anchor your upper body.

STEP #1: Hold onto the dumbbells and bend at the waist ... maintaining a flat back.

STEP #2: Lift your left leg out to the side as high as you can twice. Remember that everyone's range of motion varies ... so do the best that you can do.

STEP #3: Swing your left leg behind your right leg ... into a curtsy squat.

STEP #4: Repeat for 10-15 repetitions. Do the same amount of repetitions on the opposite side.

STEP #5: Rest and Repeat.

Ask an Expert SERIES: T-Baggin' Squat Circle

1/10/2015

 
[if only you could hear the conversation]
So ... what happens when Kip from Solaris Massage calls a RECESS? Well, with these three Yaw-hooooooos [yes, I sang that just like you imagined ... but better], it's a lot of giggling and joke cracking [with a lot of pain ... the good kind]!

There were several names thrown around that circle yesterday ... but it seems that the most popular one stuck: "T-Baggin' Squat Circle."

This exercise can be done with as many people as you want. We only had 3 people at RECESS that day ... so we went with it. As you can tell, we are "somewhat" organized [between giggles] in the way we throw the sandbag around the circle.
STEP #1: Hold the sandbag with both hands.

STEP #2: Squat down and back ... trying to maintain proper squat form by keeping most of the weight pressed through your heels and by keeping your knees stable.

STEP #3: As you come up from the seated position, gently throw the sandbag to the next person.

STEP #4: If you are person catching the sandbag, make sure you have a good grip on the sandbag and gently squat down. As you stand back up, toss the sandbag to the next person.

If you have more people participating and you are comfortable with the initial exercise, you can mix it up and play a little game by randomly throwing the sandbag to anyone in the circle. If you choose to play "T-Baggin' Squat Circle Haywire," make sure your head is in the game ... or someone might knock it off your shoulders [fair warning].

Remember that maintaining proper form is ALWAYS utmost important. If you feel like you are struggling with keeping up proper form, you need to rest before you continue.

Giggling is highly recommended [in most circumstances] ... but if you can contain the laughter until the hard part is over, that is best advised.

theGYMkc makes "the List" on station 41

1/9/2015

 
Picture

Imagine That! Art Display

1/9/2015

 
Picture
Come check out the new artwork being displayed at theGYMkc: Uptown. The skateboard art is for sale. [$15 for half boards/$30 for full boards]. 100% of the proceeds from the sales goes directly to the artist and to Imagine That! for purchasing future art materials.
Imagine That! is an innovative creative arts studio, which opened in April 2012, for individuals with developmental disabilities located in the Crossroads Art District of Kansas City, Missouri.

Our Mission
To provide individuals who participate with the tools and materials to create art and the supports to define themselves as artists. The studio’s artists are supported by a team of trained artists that strive to integrate the studio into the larger art community. Each artist is encouraged to express themselves through a variety of artistic mediums and is given the opportunity to show and sell their art. Every First Friday of the month, the studio opens its door to showcase its artists to the public from 6 to 9 pm. You can also stop by Monday through Friday, excluding holidays, from 10am to 3pm to say hello or see our artists in the process of creating their work.

Company Overview
Imagine That! is a program offered by Resources for Human Development (RHD), a non-profit, human services organization founded in 1970. RHD operates in 15 states and provides a variety of services addressing intellectual and developmental disabilities, behavioral health, homelessness, addiction recovery and more.

BATTLE THE WINTER BLUES WITH EXERCISE: January Challenge

1/3/2015

 
Picture
Are you experiencing the Winter Blues?

Did you know that exercising can help ward off
Seasonal Affective Disorder?

If you are feeling down in the dumps,
pick yourself up and hit the gym.

Studies show exercise can help elevate your mood, help improve your outlook, and help increase your energy levels.

SO GET UP AND MOVE! I double dog dare you!
Picture
December’s “GET A HEAD START ON YOUR GOOD HABITS: 12-Class Challenge”
was such a success, we are giving you another chance to be WINNERS!

Even if you won last month’s challenge, you are STILL eligible for this month’s challenge.
Picture
There's no time better than the present.
So theGYMkc is giving you an incentive to get a jump start on what's important ... YOU!
You are going to have 3 opportunities
[December, January, February]
to be placed in a drawing that will take place at the beginning of March 2015.


In other words, if you were a WINNER in December and you continue on your WINNING streak in January and February, you will be placed in the March drawing 3 times.
[the drawing is in addition to WINNING each month’s SWAG BAG]
That’s a lot of SWAG, people!
-----
The March 2015 drawing will included free memberships to theGYMkc, gift cards to Trezo Mare, gift cards to Chez Elle … and much more!
Picture
This is THE CHALLENGE! Take 12 classes in the month of January …
and receive a SWAG BAG filled with LOCAL SWAG
[to be disclosed at a later date].

That's only 12 classes in 31 days.
With 39 classes offered each week, you could theoretically reach the goal by Tuesday.

You're on the honor system ... so once you reach the 12-class goal,
fill out & submit the SWAG BAG voucher found online at theGYMkc.com or click the SHOW 2015 WHO is BOSS! button to the left.

At the beginning of February,
your "incentive" will be waiting for you at your chosen theGYMkc location.

Let us help you be happy!

Ask an Expert SERIES: Deep Squat to Pop Up

1/3/2015

 
In this "Ask an Expert SERIES," Kip [from Solaris Massage] and Andee [from Andee's Flight School] were caught on video smashing the "Deep Squat to Pop Up" exercise ... and Kip asked: "Is this a thang ... and if so, what are we doing right and what can we improve on?"

I'll tell you that you two are AWESOME because you are motivating each other to go the extra mile. Working out with a partner can be that extra push you need. It also provides someone to talk to [unless you are completely out of breath] ... and it provides someone who can empathize with the pain that you are going to feel in the coming days. 

You'll notice that Kip's range of motion is different than Andee's range of motion [and that is completely acceptable]. EVERYONE'S range of motion is going to be different ... and you must understand and accept that fact ... and you need to learn what you can and cannot do properly/safely. Pushing yourself to the point of injury is NOT what you want to accomplish.

Remember: it is not ever about a particular number of repetitions that you want to achieve ... it's about pushing yourself to a limit ... but not BEYOND that limit.

FRONT VIEW:

To answer Kip's question: "What are we doing right?" You are definitely sitting back into that squat which really targets your booty. Your goal should be to achieve an almost 90-degree angle with your knees at the bottom of the squat. You want to make sure your knees are not jutting out in front of your toes. Make sure to keep most of your weight pressing through your heels. Check out my step-by-step instructions on how to execute the CHAIR SQUAT in theGYMkc's EXERCISE DIRECTORY. Also make sure that you aren't overly arching your back as to avoid back strain.

REAR VIEW [heehee]:

This full-body exercise not only works your upper body and your lower body ... it also increases your heart rate ... so there's a cardio element included.

To answer Kip's other question: "What can we improve on?" I want you to really focus on when you start getting fatigued. If you feel like your form is suffering, it is time to take a break. The only thing that I noticed in these videos is that as you are squatting, your knees were beginning to look unstable. It's better to slow down your pace to assure that your knees remain stationary as you squat back.

Keep up the GREAT work, girls!

    Archives

    July 2020
    May 2020
    September 2019
    July 2019
    June 2019
    January 2019
    December 2018
    November 2018
    September 2018
    March 2018
    November 2017
    May 2017
    April 2017
    January 2017
    January 2016
    December 2015
    September 2015
    January 2015
    December 2014
    November 2014
    October 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    July 2013

    Categories

    All
    Ask An Expert
    Crime Prevention
    Easy To Follow Diet Tips
    Exercise Directory
    Health And Wellness
    Inspirational Quotes
    Nutrition
    Random Goodness
    Solaris Massage
    Stretching Tips
    TheGYMkc Classes
    TheGYMkc Information
    TheGYMkc Location History
    TidBits

    RSS Feed

© 2021 theGYMkc:
Kansas City Exercise Clubs
Web Design + Development by The Brave Creative
Do you want to reactivate your membership?

Click Here To Fill Out The Appropriate Form
Call us at: 816.960.0502.