Rotterdam Barbell & Fitness Club, Rotterdam NY, Schenectady NY, Personal Fitness Training, Group Fitness Training
Rotterdam Barbell & Fitness Club, Rotterdam/Schenectady NY, Personal Fitness Training, Group Fitness Training

Rotterdam Barbell & Fitness Club, 2674 Hamburg Street, Schenectady NY 12303

What to Expect

Physical Skills

These are the physical skills you will learn at the Club:
  • Cardio-Respiratory Endurance – The ability to gather, process & deliver oxygen.
  • Stamina - The ability of body systems to process, deliver, store & utilize energy.
  • Strength - The ability of muscular unit(s) to apply force.
  • Flexibility - The ability to maximize range of motion at a given joint.
  • Power - The ability of muscular unit(s) to apply maximum force in minimum time.
  • Speed - The ability to minimize the time cycle of a repeated movement.
  • Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
  • Agility - The ability to minimize transition time between movement patterns.
  • Balance - The ability to control the placement of the bodies’ center of gravity in relation to its support base.
  • Accuracy - The ability to control movement in a given direction or at a given intensity.

(Thanks to Jim Crawley and Bruce Evans of Dynamax, www.medicineballs.com)

The Club will provide you with comprehensive fitness programming. We’ll focus on a strength and conditioning program that is constantly varied to create unparalleled stimulus. This includes general and sport specific conditioning, injury prevention, and nutritional advice.

Your training at the Club begins with an introduction to many of the basic movements such as Squat, Press, Deadlift, Pushups, Bench Press, Sit-ups, Pullups, Lunges and jumping. Then comes the Front Squat, Overhead Squat, Push Press, Jerk, Sumo-Deadlift High Pull, Clean and Snatch. Different language? You'll be fluent soon, no worries. Together, we’ll determine the type of workouts most suitable for you based upon your fitness goals and abilities. Expect to laugh, sweat, make friends, work hard, swear and maybe get a few bumps & bruises. If you do something you shouldn’t do, we will tell you.  When in doubt, just ask. 

The schedule will be posted at the Club and at www.RotterdamFitness.com. You will be notified by telephone or email of closings or cancellations due to weather or illness as early as possible. The Club reserves the right to change its location, operating hours, rates, membership options, type and quantity of equipment, and type and frequency of sessions from time to time in its sole discretion. However, once you select a payment option you are secured at that rate until 2020. Fitness training is an evolving science. Thus, the Club reserves the right to change its training methods, exercises and equipment to accommodate.

Results

You should expect gradual progress in achieving your goals. Our bodies adjust to physical stresses slowly. It’s important, therefore, that you remain patient during the entire process and expect results over an extended period. If you have Patience, Consistent Hard Work and more Patience the results will come!

Your Coach will help you start tracking results so you know what you’re capable of. Your Journal will show you how much you are improving and what you need to work on.

Helen Lawson, Owner

ACE Certified Personal Trainer

After spending over 17 years at my 'grown up job' I couldn't stand sitting at a desk anymore. I was weak, tight, in pain, and sick all the time! I felt old! Then, I figured out for myself that the more exercise I got the better I felt.

Once I learned the secret to feeling good, being healthy, strong and fit I wanted to share it with everyone that would listen! In 2006 I got my first Personal Training certification and started taking clients. I look back at those first clients and I'm sure I helped them, however I've learned so much since that time. Since then I've learned a ton more about strength training (Starting Strength by Mark Rippetoe), ACE Certified Personal Trainer Olympic Weightlifting (Greg Everettes books, CrossFit Cert and coach Keith), and constantly varied functional movements (CrossFit).

I still have a part-time desk job (because I like money) but fitness training is my passion! I love teaching others how to improve their bodies, their health and their lives.

Fitness Certification and Education:

DateCourse Name
11/20/2011 CrossFit 2-day (Level 1) Certification & written Test - Pass!
10/10/2010 CrossFit 2-day Olympic Weightlifting Certification
1/17/2010 CrossFit 2-day (Level 1) Certification
3/29/2009 CrossFit 2-day POSE Running & Endurance Certification
12/7/2008 CrossFit 2-day Gymnastics Certification
11/22/2008 Advanced Functional Movement Screening
11/1/2008 PIYO (Pilates/Yoga) Instructor Training
3/7/2008 Screening and Assessment for Exercise Programming
2/13/2008 Understanding and Motivating Midlife and Older Adults
1/13/2008 CPR, AED & First Aid
10/17/2007 Implementing a Weight Management Program
9/29/2007 Zumba 1-day instructor training
5/31/2007 American Council on Exercise Group Fitness Instructor Certification
4/30/2007 American Council on Exercise Personal Fitness Trainer Certification
10/1/2006 FiTour Personal Fitness Trainer Certification