Fitness: Discover the AVAC® Difference!

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The Struggle Was Real

via – Marie Dierks, AVAC® CPT

As I sat down to share some totally fancy thoughts on kinesiology I realized I was compelled to share the following instead. . .

I dropped my kids off at school this morning and my 5 year old daughter decided it would be the perrfect opportunity to have a complete melt down. (She’s in kindergarten.) I literally had to pick her up and drag her into class.

The struggle was REAL!

So now I’m going to tattle on myself….I had a mommy moment and started to cry. By the time I got to AVAC I had already given myself about 5 pep talks….mostly relating to how I need to get my game face on and be there for my Absolute fit clients. And so I did! Buuuuut, if I’m being honest, it’s the Clients themselves who actually lift ME up… Today especially. As soon as I saw their smiling faces I felt so much better!

This experience was a great reminder of how much we feed off of each other’s energy and good vibes! How we get soooo much more out of the Absolute fit classes then just the great workout.

Good energy, great support and amazing friendships!

I feel truly blessed to a part of the AVAC team and honored every day to contribute to the goals and the success of others! And today I humbly thank my clients for being my uplifting support!




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It’s a Great Time to do the ‘D’

Continuing on in our regular series “The Vail Blog” – A monthly discussion on the “ABC’s” of discipline in health, fitness and wellness.

via – Jackie Vail, Personal Trainer, Team AVAC®

jackie-vailThe Vail Blog – “D”

When creating a diet plan, we can learn a lot from the letter D. From dried fruit and nuts to vitamin D, make sure you are defining healthy choices on a daily routine.  A daily plan and determination will make the commitment for discipline easier to conquer!

A quick and easy idea for a snack is to have dried fruit and nuts available in your pantry. They are loaded with wonderful nutrients and a handful is perfect in offering controlled intake.

driedfruit.jpgWhen choosing your fitness routine try to include some time outside. Vitamin D through natural sunlight is a wonderful way to ensure you get the health benefits necessary for beautiful skin!

∴ A great explanation of Vitamin D and why it’s important for us.

Is dried fruit good or bad? A detailed article on this debate.

– Jackie Vail, CPT


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Helpful Tips to Use Next Time You’re on the Keiser

via – Jon Cebula, CPT, AbsoluteFIT Coach @ AVAC®

In the world of sports and fitness your ability to properly set-up your equipment is crucial to athletic success as well as longevity. Improper set-up of athletic and fitness equipment can quickly lead to injuries of various degrees. Today I would like to give you some quick pointers on how to properly set-up the Keiser Indoor Fitness Cycle found on AVAC’s fitness floor as well as in all of our Spin Classes.

Adjustments for Cycle Seat – Height:keiser-bike

  1. Stand next to cycle, close to and beside the saddle facing forward.
  2. Position the seat so that the top of the saddle (seat) is level with the top of the hip, the “Bump” (Iliac Crest).
  3. Once the height of the seat is set, tighten T-Handle screw on shaft of seat.
    • Cyclists Height:
      • 5’0 – 5’3: A – B 
      • 5’4 – 5’6: B – D
      • 5’7 – 5’9: D – G
      • 5’10 – 6’1: G – I
      • 6’2 +: J+  
  1. Check Alignment: At the bottom of the cycle stroke (6 o’clock position) there should be roughly 5-15 degrees of flexion in the knee.

Adjustments for Cycle Seat – Fore / Aft:

  1. Underneath the Cycle seat is a T-Handle screw, loosen screw to make adjustments to the fore and aft of the cycle seat.
  2. Located underneath the seat are numbers, similar to the lines on a ruler.
    • General Setting: #4
    • People with LONGER legs: #1-3
    • People with SHORTER legs: #5-6
  3. Check Alignment: With the crank at the 3 o’clock position, there should be a 90 degree bend in the knee.

These are the basic point to keep in mind when setting up your Keiser Cycle. If you have any additional questions or comments, please feel free to contact me via email at: jcebula@AVAC.us or grab me next time you see me on the fitness floor.



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4 Ways Jackie Can Help With Your Discipline

Continuing on in our regular series “The Vail Blog” – A monthly discussion on the “ABC’s” of discipline in health, fitness and wellness.

via – Jackie Vail, Personal Trainer, Team AVAC®

jackie-vailThe Vail Blog – “C”

The letter C begins many words that lead me to have discipline. The first one is COMMITMENT. 

Commit to your weekly workout by scheduling each one ahead of time. Writing them down will keep you on track and give your health goals a completion date to hold you accountable.

Second and third are COURAGE and CONFIDENCE. Have the courage to believe in yourself and you will have confidence to know that you can try something new and can succeed.

Finally, why not add some CANTALOUPE to your food choices, it is loaded with vitamins A and C!

Looking for some great nutrition info? Click here.  

– Jackie Vail, CPT


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Want to Keep Your Children Active? Try This!

via – Sheena, Team AVAC®

triavac-352Keeping kids active today can sometimes be more challenging than we think. You need options, right? Something fun. Something they can do with their friends or even do as a family. Something to get them out of the house! A new experience maybe? I have the perfect solution….TriAVAC 2017!

Triathlon events around the world are adding more and more options for kids to participate and TriAVAC is no different. Studies show that by adding events for kids, parents get involved in the events as well. Seeing their parents participating in an event makes it more comfortable for the kids to jump in, and also helps keep the parents active.

TriAVAC features the main SuperSprint event (400 swim/5 mile bike/2 mile run) for adults 15+, but there are also 3 other events for kids ages 2 ½ years old up to 14! What are they you ask? Well let me fill you in…..

triavac-243⇒ 11-14 Year Olds: Sign up for the Jr Triathlon!

200 swim/3 mile bike/1 mile run

⇒ 10 and Under Crowd: Enjoy the ‘Splash and Dash’ Event

100 yard swim/1 mile run


⇒ Introducing Our Newest Event….THE BALANCE BIKE DUATHLON!

2 ½ -5 year olds Run/Balance Bike/Run – don’t have a balance bike?
No worries, we’ve got you covered… You can rent one for $5!

12376157_925087964488_29815315749664765_n-1February 4th is going to be a family- filled day of events.

In addition to the TriAVAC Triathlon, we will be featuring “TryAVAC” where we open our doors FREE to friends and guests. Whether you come February 4th to compete, or just come for the BBQ and perhaps feel out the waters for next year’s race… Our main goal is to promote an active lifestyle–especially for our little ones. It’s going to be fun to see everyone there celebrating TriAVAC!

-Sheena, Team AVAC®

More Information: Visit Here

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What’s Your Fitness Baseline?

Continuing on in our new series “The Vail Blog” – A monthly blog piece discussing the “ABC’s” of discipline in health, fitness and wellness.

via – Jackie Vail, Personal Trainer, Team AVAC®

jackie-vailThe Vail Blog – “B”

Where or what is your fitness Baseline?

What’s a baseline? To be simple, a starting point. To see a change you need something to measure against. Ask an AVAC® trainer to give you a Body assessment which includes the following measurements:

  • Body composition
  • Weight
  • Height
  • Body circumference (chest, waist, hips)
  • Flexibility (Sit & reach test)

Print and save the results of this assessment. In two to three months redo the test and compare the results against each other. If you had positive changes, then you have a new baseline or have reached your desired measurement goals!

“Measure, Measure, Measure. . . What you can’t measure, you can’t IMPROVE.”


– Jackie Vail, CPT


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ABC’s to Health, Fitness & Wellness

AVAC® Introduces “The Vail Blog” – A monthly blog piece discussing the “ABC’s” of discipline in health, fitness and wellness.

via – Jackie Vail, Team AVAC®

jackie-vailThe Vail Blog

Since 9th grade, I’ve known I had challenges with my understanding of the English language, especially with sentence structure — and with finding the discipline on my own to learn that skill properly. Knowing that, I’ve taken courses since then to improve on this and other things (and interestingly, I’ve come to understand that I learn better if I pay for the lesson, training or skill).

Today, as I watch Vail, my 7-year-old daughter, do her 2nd grade English homework, I am amazed by her talent at and understanding of subjects that were a struggle for me; these things come easily to her. But talent is only part of the picture. I’ve always encouraged her to stay focused no matter what she is doing; I want Vail to be disciplined to have success in whatever she does in life, including health and fitness. With both of these ideas in mind, I have developed an ABC for learning the self-discipline to gain insight and take action to make changes in our lives.

success-goal-attainableWeek 1 “A”

There are many words I can think about that begin with an A when relating to the choices we make to our health and well being.  The letter A represents Attainable: Make your goals small and able to reach to give you a positive result.  Also add an apple to your daily intake. The apple has many attributes to a healthy nutrition lifestyle.

This is the beginning of our new discipline actions for the week.  Enjoy!

An Apple a Day Keeps the Doctor Away…

– Jackie