The weather this weekend is forecast to be beautiful. The conditions are perfect for Sauna, Cold Plunge and outdoor Recovery with direct sunlight exposure for a dose of vitamin D.
As part of American Heart Awareness Month, February 24 is packed with heart-healthy options. A 30-minute Client Tutorial at 10:30 am immediately following the ELDOA Classic Group Workout is scheduled.
The Tutorial topic is “The Benefits of a Cardiovascular Training (Physical Conditioning) Program and the Importance of VO2 Max”. This lecture is open to all our community members and their guests and there is no charge. To enroll: https://legacyperformwell.com/
We invite you to spend the morning with us February 24 beginning at 9:00 am:
9:00 am Circulatory Workout
9:30 – 10:30 am ELDOA Classic Group Workout
10:30 am Tutorial
11:30 – 1:30 Open Sauna. Sauna Fee included towels and a mineral water from our Water bar.
Save on Group Workouts, Open Gym and Open Sauna Sessions with a Class Card, which can be purchased in eShop. Link: https://legacyperformwell.com
To see the Exercise & Training Calendar for the remainder of February and the month of March, see below:
Legacy News
February – March Calendar: Exercise & Training Information
February 24: 9:00 am Circulatory Workout
Fee: $20.00
February 24: 9:30-10:30 am. ELDOA Classic Group Workout
February 24: 10:30-11:30 am Lifestyle Tutorial
The Benefits of a Cardiovascular Training Program & How to Begin
No Fee
March 2: To be announced
March 9: To be announced
March 14: ELDOA Level 1 Certification Course
March 14: Open Gym & Open Sauna 8:30-11:30
March 15-17: ELDOA Level 2 Certification Course
March 16: 9:00 am Early Start. ELDOA Classic Group Workout
Open Gym & Open Sauna
March 14 8:30 -11:30 am
March 15 6:30 – 8:30 pm
March 16 8 to 12 noon and 6:30 – 8:30 pm
March 17. 8:30 – 1:30 and 4:30 – 7:30 pm
March 23: 9:30 am ELDOA Classic Group Workout
March 30: 9:30 am ELDOA Classic Group Workout
2024 GYM CHANGE
DROP IN GYM
What is Open Gym and how is it different from a Drop In Gym Session? Legacy Sport & Wellness is a private facility with a Cardiovascular Center, Group Exercise Area, Dry Sauna and Recovery Program, and a fully equipped Gym. These services are reserved for our private clients who have a custom designed Home Program. An Open Gym Session is a specific block of time that we schedule throughout the month in which clients can come and take advantage of the services we have to offer. For example, many of our clients have experienced back pain at some point in their life and our Gym has several pieces of specific equipment to help them which are typically not found in most other facilities.
During Open Gym sessions, often times a workout is written on the white board for clients to follow and post workout myo-fascial stretching/ELDOA exercises are suggested. If necessary, clients are permitted to take shoes and socks off for specific exercises. All the participants who attend Legacy’s Open Gym or Drop In Gym Sessions respect our NO VIDEO policy. Open Gym Sessions are never over-crowded therefore our equipment is always available…no wait for the equipment.
If you have a Home Program, Sauna Card or a Group Class Card, you can drop in and workout in our Gym for $15.00.
Without a card, the fee is $25.00.
Wellness News
This weekend the Wellness Center scheduled two events specific to Heart Awareness Month. At 9:00 am Saturday February 24, a 30-minute Group Circulatory System Workout will be taught immediately followed by the ELDOA Classic Group Workout. After ELDOA, in the small classroom, Scott has organized a brief 30 minute Lifestyle Tutorial discussing the benefits of a Cardiovascular Program, what is aerobic fitness, what is VO2 Max and the factors that can influence it:
Aerobic fitness (cardiovascular endurance) is the body’s ability to deliver oxygen to the muscles, which allows them to do work or engage in activity. The lungs take in oxygen from the air we breathe where it gets perfused into the blood stream; the heart and blood vessels deliver it into the working muscles and the skeletal muscles utilize that oxygen to execute muscular contraction and to produce work. A cardiovascular assessment is a good tool to measure the efficiency of the aforementioned physiological functions.
Link: See VO2 Max button above.
This lifestyle lecture will be taught in the ‘learn by doing’ format and participants who attend will get to test themselves and learn how to organize the first steps in charting a cardiovascular program.
Wellness Tip: At minimum, to begin a Cardiovascular Program, start with 20 to 30 minutes of continuous exercise. It’s best if you can do this five (5) days a week. Cardiovascular health, the importance of VO2 Max, the difference between aerobic and interval training, and how to organize and progress a Cardiovascular Program will be topics of discussion this month and in the exercise Tutorial Scott will offer later this month. It’s never too late to begin a Cardiovascular Program…but the cardiovascular system is one of the quickest to decline without regular use.
To learn more about Cardiovascular Health, VO2 Max, and how to begin a physical conditioning Program, we invite you to attend the Lifestyle Tutorial February 24 at 10:30 am.
Sports and Performance News
In other sporting news, this past weekend Solomon Thomas and teammates from the NY Jets attended this year’s outdoor NHL Stadium Series:
Physical conditioning is an important component in a sports performance program. An athletes ability to adapt to thermal stress – heat – can be improved with aerobic and interval training. An additional training tool that is under-utilized is the regular use of a Dry Sauna. A traditional sauna has a humidity of less than 10% and a temperature close to or above 220 degrees F. A well organized sauna training program respects the following variables: length of time in the sauna, body position and activity when in the sauna, the number of rounds in a sauna training session, elevation of core body temperature, the amount of time and activity in between rounds inside the sauna, the quality of perspiration, the activities immediately following sauna training, and the frequency of sauna training sessions per week.
To learn more about these factors and how to organize a sauna training program specific to your physiology and personal goals, enroll in Legacy’s Learn By Doing Sauna Training Workshop.
Lifestyle & Recovery Center
February 24: Open Sauna 10:30-1:30
This Open Sauna Session includes the use of the Sauna, Cold Plunge (if available) and two towels and one mineral water.
Fee: $30.00 No Towel Fee
Cold Plunge will be available
The next Sauna Education (Certification) Course is scheduled for the month of March. Enrollment is limited to eight (8) people: email Claudia directly at claudiadzelazny@gmail.com to sign up.
Topics of discussion include the importance of sweating, what is the optimal time for a single sauna session, what is the optimal temperature to use in a Dry Sauna, how to use cold water exposure by itself, or in combination with the dry sauna, and the importance of drinking water.
As part of the Course Theory, all the participants complete the Ruffier (Pulse) Test. This simple test can be used in different aspects of a Wellness or Sports Performance Program including the length of time in a Sauna Session and exposure to cold water.
Participants learn to use a Dry Sauna effectively and how to safely begin cold water exposure. The course concludes with rest in our Recovery area and a bottle of mineral water from the Legacy Water Bar.
Education News
New Dates: Legacy is hosting ELDOA 1&2 Combination Certification Course. Date for Level 1is March 14 and for Level 2 March 15-17.
ELDOA 1 is scheduled for Thursday, March 14 at 12:00 noon, and ELDOA 2 begins Friday morning, March 15 and runs through March 17.
To enroll only for Level 1, contact Claudia: legacyperformwell@gmail.com
Enrollment and Course Specifics: https://legacyperformwell.com/
ELDOA Level 4 Dallas: May 24, 25 and 26
ELDOA Level 3 Dallas: June dates to be announced
The SomaTraining/Therapy schedule for 2024 will be announced soon. Courses are scheduled to begin in April. Email your course requests for 2024 to Claudia at claudiadzelazny@gmail.com
The 2024 Education calendar for SomaTraining, SomaTherapy, and the ELDOA is being finalized. Certification Courses are scheduled to begin in February, New for Scott’s Teaching Calendar: ELDOA Level 1&2 Combination, ELDOA Level 4 – Trainer Certification Practical (April-May dates to be announced), Sauna Certification Course, Cardiovascular and Conditioning Practical, ELDOA Level 3, Summer School Intensive, and ELDOA Level 4 in the fall of 2024.
Link: https://legacyperformwell.com/
Other SomaTherapy Courses are being finalized and will be added to Scott’s Teaching Calendar on the Legacy website soon.
ELDOA NEWS
Quiz: This week’s ELDOA question is two parts – first, why are the diaphragm and the abdominal muscles described as antagonistic-synergists?
Second – why did Guy VOYER organize the ELDOA?
If you are an Instructor Candidate looking to assist a course, contact Claudia in the Business Office to be put on the list.
We would like to host a combination of ELDOA Level 1 (in the one-day format) combined with an Introduction to Myo-fascial Stretching in 2024.
We ask all ELDOA Practitioners – at any level -to visit the official ELDOA website – eldoavoyer.com – to make sure your contact information is accurate.
This was posted on our Instagram account and we have heard from several Student Practitioners. Thanks!
The way Legacy has our School set up in Dallas allows for Students to travel from all parts of the country for training and continuing education, while at the same time creating the opportunity to invest some of their personal time in their self-care using our Gym and Lifestyle-Recovery Center. We believe that this one-two combination can’t be beaten and we invite you to enroll in a course with us in 2024.
Client Education News
A client Exercise Tutorial, February 17 at 9:00 am: the benefit of the L5-S1 ELDOA and TV L5.
Lifestyle Tutorial: February 24 at 10:30 am
The benefits of a Cardiovascular Training Program and How to Begin
If you are from out of town, but would like to participate in our wellness educational series, consider scheduling a Wellness Immersion in Dallas and combine it with an educational workshop while you are here.
Coming Soon: The Professional Development Series: live workshops, homework lessons, and remote learning for Student Practitioners enrolled in the SomaTraining, SomaTherapy, and/or ELDOA Comprehensive Program..
For more information, contact Claudia in the Business Office.
If you missed any Legacy Newsletters, they are posted on Legacy’s website under the tab ‘Legacy News’.