BtCnJ tOUrs - the Bicycle Touring Club of North Jersey

12
Chris is another volunteer who has only been a member of BTCNJ for
less than one year. It is certainly great to have a new member step
up to the plate!
Chris has only been cycling since June 2010. He started riding
around town alone on a mountain bike doing 18-25 miles. He found
BTCNJ at the 2010 Ramapo Rally where he did the 25 mile C* ride
and realized he needed a road bike. Then he join the club!
Chris is a corporate accountant and owner/operator of DJ entertainment
company Andres Entertainment Source LLC that does about
25-30 events each year, including weddings, birthday parties and
other events. He did the music for our successful Anniversary Party
at The Indian Trail Club volunteering not only his time but that of his
assistants.
THAT’S WHAT I CALL VOLUNTEERING!!
Congratulations Chris on being the Volunteer of the Month for April.
Steve Greenberg
Volunteer Development
April Volunteer of the Month
CHRIS ANDERS
By Barbara Marrott
CORE TRAINING
Last month, back hyperextensions were introduced. This month, the
goal is to continue strengthening the core with exercises that
incorporate the back as well as abdominal muscles.
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Lie on the side of the ball
Place your hip on the ball and your feet on the floor against the
wall.
Stagger your feet so that your top leg goes in the back
Place your hands behind your head
Make sure your body is in one straight plane.
Be careful not to flex forward from your waist. Drape all the way
over the ball. See Figure A.
By pushing your hip into the ball, lift your upper body up.
See Figure B
Lower back down to starting position on a count of three.
Repeat the exercise 8-12 times.
Face the other way and repeat on the other side.
Figure A
ADVANCED CORE
1.
2.
3.
4.
5.
Repeat steps 1 through 9 .
Hold the last repetition up and then lower halfway down. See
Figure C.
Lift up again, hold for 1 count and then lower halfway down.
Repeat 8-12 times .
Repeat on the other side.
Figure B
Barbara Marrott is the Fitness Director at the Kaplen JCC on the
Palisades in Tenafly, NJ. For more information about fitness center
programs please contact Barbara by email at bmarrott@jccotp.org or
visit www.jccotp.org
Figure C