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ZogFit Group Fitness Classes challenge you... inspire you... and get results. |
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Personal Training | Semi • Private Training
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| Personal Training Session |
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| 1 session |
$65 |
| 3 sessions |
$175 |
| 5 sessions |
$275 |
| 10 sessions |
$525 |
| 20 sessions |
$1000 |
| Partner Training Session |
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| 1 session |
$35 per person |
| 5 sessions |
$165 per person |
| 10 sessions |
$325 per person |
| 20 session package |
$600 per person |
| Semi-Private TRX Training Rates |
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| 3 people |
$20 per person |
| 4-6 people |
$15 per person |
| *** Minimum of 4 people & maximum of 6 people |
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TRX Suspension is a style of training invented by a Navy Seal - a great intense workout used by athletes, the military, and law enforcement. Using only bodyweight as resistance, the TRX Suspension Trainer is the optimal solution for functional fitness. These workouts build strength, muscular endurance, core stability & reduce the risk for potential injury.
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Program Design: |
$150 |
Bored of your routine? Not seeing results anymore? Want to get excited to go to the gym again? Have the motivation and education to train on your own but want new ideas. We will design a program JUST FOR YOU!
- 1 evaluation session.
- A program design for 6 weeks.
- 1 session to teach you proper structure and form and nutritional evaluation.
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To learn more about Cheryl and our trainers, click here.
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Boot Camps
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Boot Camp on the Beach
Challenge yourself in the elements! Enjoy the sun and the ocean breeze as you work hard in the sand and use todays hottest fitness equipment and the best machine ever- YOUR BODY- for a total body workout for all levels! Walk-Ins Welcome Bring a beach towel and a water bottle.
CLICK HERE FOR CLASS SCHEDULE and ALL INFORMATION
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Sea Isle City
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| Boot Camp on the Beach |
Monday through Saturday |
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June 21 • Sept 4 8 a.m. |
45th Street Beach |
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Avalon
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| Boot Camp on the Beach |
Tues | Thurs | Sat |
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July 1 • Sept 4 8 a.m. |
30th St Beach |
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Avalon NEW!
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Kettlebell/TRX Boot Camp
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Fri |
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First Class July 2- Sept 3. 8 a.m.
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8th St Basketball Courts
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Experience two of the hottest new trends in fitness, TRX and Kettlebells combined
with total body wellness exercises. AMAZING WORKOUT.
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TRX Suspension is a style of training invented by a Navy Seal - a great intense workout used by athletes, the military, and law enforcement. Using only bodyweight as resistance, the TRX Suspension Trainer is the optimal solution for functional fitness. These workouts build strength, muscular endurance, core stability & reduce the risk for potential injury.
Kettlebells are a Russian training technique focused on muscle integration rather than isolation. Nearly every drill recruits multiple muscle groups to work in unison. The body is trained as a whole and particular emphasis is focused on the core and back muscles. Kettlebells represent functional training in its purest sense.
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 ZUMBA
Mat Pilates • emphasize the balanced development of the body through core strength, flexibility, and awareness in order to support efficient, graceful movement.
Vinyasa Flow Yoga • This technique is called Vinyasa Flow because of the smooth way that the poses run together and become like a dance. A great way to start your day! All Levels
Gentle Yoga • Unwind from your busy fun filled day with a relaxing stretch. Beginners Welcome
TRX Suspension Classes • a style of training invented by a Navy Seal - a great intense workout used by athletes, the military, and law enforcement. Using only bodyweight as resistance, the TRX Suspension Trainer is the optimal solution for functional fitness. These workouts build strength, muscular endurance, core stability & reduce the risk for potential injury. Try it!
TRX Circuit Class • Incorporate TRX with kettlebells, bosus, and floor work for an unbelievable full body workout!TRX Semi-Private Class - $15 per participant. Must sign up in advance for this class. Minimum 4 participants, Maximum 6. Each Participant Guaranteed their own TRX for the entire 50 minute workout! EVERYBODY LOVES THIS! With more interest we will add more times.
Kettlebells • are a Russian training technique focused on muscle integration rather than isolation. Nearly every drill recruits multiple muscle groups to work in unison. The body is trained as a whole and particular emphasis is focused on the core and back muscles. Kettlebells represent functional training in its purest sense.
Cardio Kickboxing • a dynamic high intensity full body workout with Michele.
Aerobics
Get back to the basics with Micheles High Energy full body low impact and hi/lo workouts Tuesday and Thursday mornings. All Levels
Please Note: THIS CLASS IS HELD AT THE COMMUNITY LODGE in Sea Isle City.
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Competitive Athlete Training Programs
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| Pre-Season Athletes Conditioning • Return Prepared to BE THE BEST! |
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Bring a beach towel and a water bottle.
Surfside Fitness Class Schedule: CLICK HERE FOR CLASS SCHEDULE and ALL INFORMATION
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Sea Isle City
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$10 per workout. $90 for season pass.
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Mon and Thurs 6 p.m.
First Workout July 12 until Aug 12 |
Dealy Field |
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Avalon
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Just $135 for 10 sessions. $15 per workout.
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Tues and Fri 9:00 a.m.
First Workout July 13 until Aug 13 |
8th Street Field/Courts |
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Return to pre-season ready to compete! Flexibility, Core Strength and Power, Speed, Agility, and Endurance Training. Recommended for all sports. Middle School, High School and College Athletes. Program Design by NSCA Certified Strength and Conditioning Specialist, Cheryl Herzog.
Pre-Registration Required. Minimum Participation Required. Walk-ins Welcome.
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Sea Isle City
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Private Basketball Training with Cheryl Herzog
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- Division I Point Guard • Towson University 1993-1997
- Philadelphia Catholic League Head Coach - Bishop
McDevitt HS 2000-2004
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Avalon
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Private Sport Specific Training for Young Athletes
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by Former Division I Players and Coaches in: Basketball, Soccer, Lacrosse, Field Hockey, Football, Baseball and Track.
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| Private Session: $55. |
Package of 5 workouts: $250. |
Train with a Partner: $35 each.
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Elite Skills Basketball Camp
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Mon-Fri Aug 2 to 6, 2010 |
JFK Courts in Sea Isle City |
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Junior Camp $100
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Age 6 to 9 |
8:30 a.m. to 10:30 a.m. |
Elite Camp $120
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Age 10 and up |
10:30 a.m. to 1:00 p.m. |
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Learn HOW to practice! Cheryl is the master of teaching skills to all ages and levels. Learn and have fun with The best counselors down the shore! All participants receive a basketball and a t-shirt.
Print and mail or bring your registration form to Surfside Fitness.
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Surfside Kid Fit Boot Camp
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Sea Isle City
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Mon Wed & Fri 10:00 a.m.
June 28 • Aug 27 |
Meet at Surfside Fitness |
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$10 per workout  $25 KidFit Weekly Pass
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Avalon
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Thursday 9:00 a.m
Begins Thursday July 1 • Aug 19 |
30th Street Beach Pavilion |
$15 per workout
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Workout run by FUN Certified Trainers and Phys Ed Teachers
Walk, run, jump rope, slide, skip, jump, stretch, throw, catch, learn balance exercises, coordination drills, teamwork challenges, and more fitness fun!
Children must be able to participate in group activities and not demand specialized attention.
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Surfside SeniorFit Program
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SENIORS! A PROGRAM JUST FOR YOU!
A very safe basic fitness program designed by Cheryl specifically for needs of Seniors.
Program Goal: Increase Strength by developing Lean Muscle Mass and Bone Density and Improve Cardiovascular Endurance and Flexibility to ensure a healthy lifestyle.
Call 609-263-9023 for each week's class schedule.Classes are held in the Gym and the Studio so call for details. This program will continue with enough participation.
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Nutritional Diet Analysis flaviaherzog.com
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A PERSONALIZED Nutrition Evaluation includes:
A computer-generated analysis of your 3-day food intake & exercise expenditures
45-minute initial assessment
45-minute follow-up session
Step 1: You provide a detailed 3 day food, drink and activity log.
Step 2: The thorough analysis will tell us how your calories, carbohydrates, fat and protein measure up against the recommended amounts for your age, gender, weight and activity level. Additionally it will also tell us if you are under or over consuming important vitamins and minerals.
Step 3: During the 45-min initial session we will discuss the results of the analysis and create a sample meal plan that is specific to you and your needs & preferences. In addition, other recommendations on how to implement the new meal plan and avoid common pitfalls.
Step 4: The 45-min follow-up session will allow us to evaluate how well the meal plan is working and to modify and adjust it as needed TO MAXIMIZE RESULTS.
Fee for this service: $300.
Schedule by calling 609 263 9023 or email Cheryl@trainwithcheryl.com
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Metabolism Testing
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AS SEEN ON THE BIGGEST LOSER! |
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Losing weight does not need to be a guessing game there is a science to it. If you know your Resting Metabolic Rate, you can determine the EXACT caloric expenditures (exercises) and caloric intake (nutrition) you need to achieve your goals! NO GUESS! NO CONFUSION! EXACT SCIENCE. All information will be provided to you by Registered Dietitian Flavia Herzog, MA,RD,LDN and Certified Personal Trainer Cheryl Herzog, MS in Kinesiology.
$75 metabolic test administration and values evaluated by a dietitian
$125 include a sample caloric plan to the test and evaluation
$175 include individualized meal plan or personalized fitness program design
$250 upgrade to both an individualized meal plan and personalized fitness program design. UNBELIEVABLE VALUE
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Alternative Wellness and Beauty Alternativebliss.com
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  Peggy Herzog is internationally certified in holistic health techniques including microlight therapy to help people obtain optimal wellness. Peggy works with all types of physical conditions; pain, fertility, maintaining optimal weight, allergies, hormonal imbalances and chronic conditions, just to name a few. She also works with emotional blocks that are interfering with achieving our goals i.e financial abundance, better relationships and vibrant health. Each session is custom tailored to the clients needs.
Peggy also offers facial rejuvenation, a non-surgical, non- needle technique that takes years off of the face in a matter of weeks. Please visit www.alternativebliss.com or call 215-482-1722 for more information.
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Surfside Fitness Studio Massage
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63rd and Landis Avenue
Quite possibly the most amazing hour of your day!
Recover from tough workouts , an endless work week or a houseful of guests. You deserve it.
Our in-house therapist is the best I have ever found!
1 hour massage $70
5 Massage Package for $299! A Perfect Gift!
By Appointment. SCHEDULE BY CALLING 609-263-9023
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