You will see a familiar, friendly face back at 212 Fitness!
Catch Jamie on the group fitness schedule. She grew up in Plover and is an art teacher and coach at Ben Franklin Junior High. She taught Yoga and CXWORX classes here between 2015-2019.
Join Jamie on Tuesday mornings at 5:45 AM for -Yoga Flow- to start your Tuesdays off right.
Not a 212 member? Come try us out, including group fitness, on a 3 Day Trial. See you in the club!
Is using a Theragun or other percussion device worth the hype?
With the rising popularity of percussion therapy devices, let's delve into their application in rehabilitation and recovery, and assess whether they merit your investment of time and money.
In this realm, Therabody and Hypervolt have emerged as key players, asserting that their products expedite recovery and enhance performance. However, it's crucial to ascertain whether the existing literature aligns with these claims.
Research shows that a percussion tool can help improve joint range of motion if performed before a training session. Konrad et al. (2020) discovered that a 5-minute session using a Hypervolt percussion device to the calf musculature increased ankle dorsiflexion by an average of 5.4 degrees. These results were not permanent but lasted long enough to perform the training session. These improvements in range of motion could be beneficial to those individuals with joint limitations due to injury or other reasons.
Moreover, when percussion therapy was administered following an exercise session, it substantially alleviated delayed onset muscle soreness (DOMS) in comparison to a control group over the course of 24-, 48-, and 72-hours post-exercise (Imtiyaz et al., 2014). Vibrating foam rollers exhibited similar efficacy to percussion guns, yet the latter offers the advantage of precise muscle targeting and access to hard-to-reach areas.
Considering the present research landscape, it's evident that percussion guns and vibrating foam rollers hold promise as valuable tools. They can aid in enhancing joint range of motion before an activity and mitigating DOMS when employed post-workout. However, it's essential to bear in mind that no percussion device can replace the efficacy of authentic recovery practices, such as prioritizing adequate sleep, managing stress, and cultivating healthy dietary habits. This perspective is paramount. Furthermore, there's a significant guiding principle I consistently share with my runners and athletes: if the choice is between an early morning foam rolling training session before a run and obtaining an additional 20-25 minutes of sleep, the latter option will invariably yield more substantial benefits in terms of genuine muscle recovery.
-Ryan
Learn more about OnPoint Performance Physical Therapy by tapping below
References
Imtiyaz, S., Veqar, Z., & Shareef, M. Y. (2014). To compare the effect of vibration therapy and massage in prevention of delayed onset muscle soreness (DOMS). Journal of clinical and diagnostic research: JCDR, 8(1), 133. https://doi.org/10.7860/JCDR/2014/7294.3971
Konrad, A., Glashüttner, C., Reiner, M. M., Bernsteiner, D., & Tilp, M. (2020). The Acute Effects of a Percussive Massage Treatment with a Hypervolt Device on Plantar Flexor Muscles’ Range of Motion and Performance. Journal of Sports Science & Medicine, 19(4), 690.
John has been in the sports and fitness industry for 30 years. He found his groove after taking his first Combat class, even though he tripped and fell down during class, he knew this is what he wanted to do.
After taking that class, back in 2014, he became an Instructor and is very passionate about helping others find happiness in life and help people reach their fitness goals ever since.
Loves to laugh, is a little goofy and wants looks forward to meeting you!
Kia Kaha!
Want to give group fitness a try? Activate a 3 Day Trial to see what it’s all about.
Tips for New Runners: Finding the Perfect Running Shoe and Preparing for the Journey Ahead
As a new runner, finding the perfect running shoe can indeed be a challenging task, as it varies from person to person. Even for experienced runners like myself, it's been difficult to find the ideal pair after trying countless options. While research hasn't definitively determined the best shoe for everyone, my best advice is to prioritize comfort when choosing your running shoe.
For new runners, focus on finding shoes that feel comfortable in both the heel and forefoot areas. Look for options that offer adequate stability to support your foot and a secure upper that isn't too tight. It's a good idea to try on both stability and neutral shoes, as individual preferences will differ. As a new runner, consider foams that provide cushioning for a smooth ride without feeling unstable.
If you have previous injuries or musculoskeletal conditions like plantar fasciitis or Achilles injury, the search for the right running shoe becomes even more important and challenging. In such cases, seeking guidance from a trained physical therapist at OnPoint Performance can be beneficial, as we can help steer you in the right direction based on your specific needs and conditions. Remember, comfort is paramount, and there's no magic formula or device that can instantly determine the perfect shoe for you. It may require multiple attempts before finding the shoe that suits your body best.
Finally, a crucial piece of advice for new runners is to remember that you must be fit to run; don't run to get fit. Before starting any running program, consider participating in a strength or walking program to prepare your muscles for the high demands of running.
In conclusion, finding the right running shoe may take time and patience, but prioritizing comfort and seeking professional guidance when needed will greatly help in finding the shoe that supports your running journey best. Please reach out to us at OnPoint Performance as we would be happy to assist you with any questions you have on your running or workout journey. You can check out our website here and even schedule online https://onpointperformancept.com/
Happy running!
--Ryan
We are thrilled to announce the opening of our state-of-the-art physical therapy clinic, OnPoint Performance Physical Therapy, on July 3rd. Nestled within the former kid zone space of 212 Fitness, our clinic is poised to transform the way you approach orthopedic injuries and sports-related rehabilitation.
At OnPoint Performance Physical Therapy, we have curated a team of exceptional physical therapists, Ryan Flugaur PT, DPT, and Troy Madlena PT, DPT, who bring a wealth of experience and expertise to the field. With their extensive knowledge in orthopedics and sports medicine, our therapists are committed to providing unparalleled care and guiding you towards optimal physical well-being.
Our specialized services include:
Post-operative rehabilitation for total hip and knee replacements, rotator cuff surgeries, and other orthopedic and sport-related injuries
Physical Therapy for balance dysfunction and neurological conditions
Comprehensive sports medicine and performance training
Thorough running, gait, throwing, and golf analyses to enhance athletic abilities and reduce injury risk.
Effective treatments like dry needling and extracorporeal shock wave technology for musculoskeletal injuries
Relief from headaches and chronic pain
Neck and back post-operative care and rehabilitation
TMD related disorders
Treatment for vestibular conditions and dizziness
Coming Soon: Aquatic therapy located in 212 Fitness
By establishing our clinic within the remarkable setting of 212 Fitness, we have seamlessly merged rehabilitation and physical fitness. This unique integration allows us to customize treatment plans that align with your fitness goals, facilitating a smooth recovery process while maximizing your performance potential.
We warmly invite you to visit our clinic and engage with our team. We are committed to answering any questions you may have, providing valuable insights and guidance along your wellness journey. Together, we will embark on a path towards enhanced mobility, improved strength, and a life unrestricted by physical limitations.
We are excited to serve you and be an integral part of your rehabilitation or athletic performance.
–Troy and Ryan
Meet our July Spotlight - Melissa!
Melissa is married to her best friend, a mother of two amazing teenagers, a hospice nurse, and a local small business owner.
Melissa has always been passionately driven, with a purpose, to promote and provide natural and holistic modalities to help support and balance the overall health and well-being of the mind, body, and spirit. Whether it’s in her nursing career with patients, at her massage therapy practice with clients, or on the mat with her yogis.
Melissa’s goal is to help others feel invigorated, empowered, and to provide space for those much needed moments of calmness, self-care, and self-awareness. Her love for yoga and helping others will shine through in her yoga classes.
Melissa has been a RYT-200 yoga instructor for over a year and teaches Yin Yoga at 8am on Thursday and Friday mornings in our MindBody Studio. When Melissa is not working she loves traveling and spending time outdoors with her family and friends.
Check out the group fitness schedule
With rising temps comes summer heat and the need to stay hydrated. Kali here, you're 212 Marketing Manager AND nutrition coach of Sweet Spot Nutrition to drop some knowledge on keeping your water level in check.
I will be the first to tell you, water is key 🔑. Nothing comes before it. It is your baseline beverage. After water is prioritized, then comes the tea, coffee, enhanced beverages, etc...I will also be the first to tell you 'no soda' but that's a conversation for another day.
Water is beneficial for so many reasons including lubricating our joints, keeping our guts moving 💩, and assisting with a dewey complexion. But in the summer, sauna time or even a tough workout we also lose a class of minerals, electrolytes, in our sweat. Specifically, sodium, potassium, chloride, magnesium, and calcium are compromised. These minerals need to be replenished which can happen with our food intake but if our diet isn't great, we've been sick, a med we're taking is impacting absorption or for some other reason those minerals are depleted we have to supplement.
Here's a few ideas on keeping your electrolytes at a healthy level:
1) Consistently consume produce: fruit and veggies are not only complimentary to water intake but are packed with the minerals you need to function well. Ever heard of eating a banana for cramps? It's because these minerals act as messengers that tell muscle and nerve cells to relax or contract. Potassium is a relaxer along with magnesium 😊 Can also be found in avocados, potatoes, and beets!
2) Beware of protein intake: if you're going to consume adequate protein or more (at least 2/3 of bodyweight in grams per day) then you need to stay hydrated so things don't go haywire. Protein is IMPORTANT so don't skimp on it to save your hydration level but rather be diligent about your water intake.
3) Drink your electrolytes: Coconut water, maple syrup and pickle juice are all awesome ways to get in the minerals without eating something. If you're hot and uncomfortable, the last thing you might want to do it chew and swallow. Try sipping water that has syrup shaken up in it (real syrup, not pancake syrup made from corn) and a small shake of sea salt.
If you're like me and like to DIY in the kitchen, try this recipe for maple lemon water! --> Maple Lemon Water
In terms of intake for water, I can tell you a safe spot to start is 100oz a day OR half your bodyweight in ounces a day. I do not feel it is necessary for the average fitness enthusiast to consume enhanced electrolyte drinks unless in dire need due to illness or a heat/sweat situation. Otherwise those drinks simply become extra calories and sugar intake and fakey food color consumption.
212 Fitness has three options for summer workouts that you won’t find anywhere else!
Youth athletes are welcome to join us for our Summer Youth Training, starting June 12th, 2023. Learn more and inquire on our landing page for your athlete!
*Summer Youth Training is full! Please keep reading for info on family friendly workouts!
We also have one and three month membership options starting May 15th. Gift a membership to a visiting family member or treat yourself! More details can be discussed with the member services and membership team. Call us - 715.343.0212
Lastly, bring the kids for a group fitness workout! 212 members are welcome to bring their 10 - 13 year olds to the following group fitness classes starting May 1st!
Cardio Dance, BodyCombat, BodyBalance - $5 per child, per class. We can’t wait to see you in the club!
Looking to jump right into a membership? Join before the end of June for a FREE month! Become our newest member today…
Have questions? Fill out the form below and a membership coordinator will reach out soon!
Mindfulness and Meditation classes are here!
Join Angela Zubella for insightful, guided meditations plus mindfulness work! Angela is joining the schedule on Wednesdays at 5PM and Thursdays at 8:30AM in the MindBody studio. She’s planning on the following topics:
May 4th - Live Your Truth
May 11th - Celebrate
May 18th - Notice Your Message
May 25th - Own Your Power
A pen and notepad are recommended. These are paid classes and sign up must be completed on Angela’s website.
Learn more about Angela and sign up for a class by tapping the link below. Give her a social media follow and let’s give her a warm welcome!
We will continue to offer our other mindfulness workouts such as Yoga, Pilates and BodyBalance. Work on your physical and mental fitness and Live Better.
I’m Robyn Laughlin-Eron. I teach Yoga, Pilates Mat and Pilates Reformer classes and have been teaching at 212 since February of 2008.
My husband Dave and I have a farm east of Stevens Point; he’s the farmer and I do my best to keep up with the office management aspect of farm life and the laundry. We have three sons; Sam, 19, Charlie, 12 and Owen, 7.
I fell in love with mindful movement in the fall of 2001 in local yoga studio classes where I experienced so much joy while moving and breathing with others in a group practice. A few years later, I started attending classes at The Pilates Place and learned many more amazing ways to challenge my flexibility, strength, breath and mind. When I began my first teacher training program in the fall of 2007, I had no idea just how much I would love sharing these mindful movement practices with our community here at 212 Fitness. Being a guide for Pilates and Yoga classes is truly my favorite thing I do and I feel so lucky and so grateful that I get to see many of you in my classes a few times each week!
I am comprehensively certified by BASI Pilates™ (Body Arts and Science International™) and have completed over 200 hours of training through YogaFit©, Inc.
Want to catch one of Robyn’s workouts? Our group fitness schedule is linked below!
