Temporary Club Closure as of 03/17/20 – Virtual Access for WFOB members via private Facebook Group

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To promote social distancing and for the safety of members/guest and staff, WFOB has made the decision to temporarily close the club during this critical phase. Please continue to check emails for status updates.

All active WFOB members are invited to join a private Facebook Group which will include updated at home workout videos, and Fitness Classes (I will email updates on scheduling live video streaming). 

TEAM WFOB PT will transition to Virtual Personal Training sessions viaFaceTime/Skype. 
Rest assured you can continue to meet your health and wellness goals with our dedicated staff. TEAM WFOB trainers will be in touch to discuss this option and how you can best move forward together
ACCESS to the online personal training and nutrition program is NOW available to ALL ACTIVE WFOB MEMBERS. 

Instruction on how to navigate the program is listed below. 

As a small Boston based family business, we hope you take advantage of the tools and services offered to continue to meet your fitness and wellness goals.  We understand and care very deeply for our members’ health and wellness, and we can’t stress enough the importance of maintaining your regular workout routine. Staying committed to your wellness routine is paramount to keeping your immune system strong and in dealing with this stressful situation. We look forward to having you return to as soon as possible. 
 Let’s Stay Positive and Slow the Curve Together.  

WFOB Members – Access to Free Video Fitness ClassesPrivate group ·
Join Group

ALL Active WFOB MEMBERS have been provided with access to this private Facebook group which will provide access to workout videos, live group fitness … 

Click HERE for ANTOHER at home Workout 

Warm up prior to beginning this workout for 3 – 5 minutes with jumping jacks, alternating toes touches, and basic squats. Complete each exercise for 10 – 20 repetitions on each side. Repeat 2- 3 times. Modify as needed. Re-hydrate as necessary. All exercises can be competed with or without weights. Select the weights that are appropriate for you. (Use lighter weights 3- 5lbs for shoulder exercise and choose heavier 5 – 8lb/10lbs weighs for biceps/triceps/chest).



1.      Same Leg Pendulum Lunges with bi-cep curls. Keep arms close to body and squeeze biceps as you curl the arms up. Don’t swing the arms. Control all movement. (Modify by eliminating the lunge and stepping forward and back. Elevate by adding knee raises.) Repeat on both sides.
 
2.      Alternating Forward Lunge with overhead shoulder raise. (Modify by eliminating the lunge and stepping forward and back.)
 
3.      Alternating Curtsy Lunge with lateral raises. (Modify by eliminating the lunge and tapping side to side).
 
4.      Alternating Squat with alternating knee lifts with a twist. Exhale with every knee lift. Look the direction you are twisting and lead with the elbows. (Modify by eliminating the squat)
 
5.      Raised table top with reverse fly and frontal raises. (Modify by keeping knees on the mat and/or eliminating weights.) Repeat on both sides.
 
6.      Active Bridge with chest fly and skull crushers. (Modify with a chest press instead of fly).
 
7.      Russian Twist with a weight. Keep knees pressed together. Exhale with each twist and pull belly button in towards spine. (Modify by eliminating the weight and sitting up taller to protect the lower back).

Create Custom Workouts

To create your own custom workouts:
Simply Login to your WFOB profile HERE and complete the following:

***During initial setup please use a laptop or desktop computer.***

Use the MENU on the LEFT Side of the Screen: Select Health ScreeningClick PAR-Q – Answer Questions and sign (if using a mobile device you may need to turn device sideways to sign and save)
Click Fitness Assessment
Select and complete Body Composition Section –
Click Calculate and
Save Select Goals and Preferences: Complete sections listed below:
Experience and GoalsWeight Loss Goals
Resistance Training Pref
Nutritional Preferences – Input your preferences 
Schedule Preferences – Be Sure and INPUT the number of times you “Intend” to complete the workout per weekInstructions
:Click Resistance Training Program
Select the equipment available to you
Click Suggest ProgramReview exercises – Click the Blue arrow to view video for each exercise
Click Save or Save and Lock Program for a Set time frame. 

Access the program via the App or the software login link. *Online access will be provided for all Active WFOB members during this temporary closing. 

 Disclaimer: You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material. If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.ShareTweetForward