The Flow State

flowIn the ultra-competitive world of education, the Asian nations have perfected the art of deliberate practice and usually do the best on school tests. As Americans, we need a more creative approach to learning and I feel the greatest gift we can give to our children is to teach them how to reach the “Flow State”.

Flow is the optimal state of consciousness, a peak state where we feel our best and perform our best. Flow drives performance and accelerates creativity. Flow is the experience that makes life worth living. We might say that the whole effort of humankind has been to capture these fleeting moments of fulfillment and to make them part of everyday existence.

Flow brings out the very best in us. If we are hunting the highest version of ourselves and our children we need to turn work into play. Deliberate practice is hard work and takes rigor, grit, and focus. We can teach children that getting into the flow state through vigorous exercise like sprinting is the reward that make them feel their best and helps them renew their enthusiasm for learning. We will teach them to make the body-mind connection.

John Ranello, Personal Trainer at the J

For more information please contact John Ranello at 214-587-9812 or by e-mail

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OnSite Fitness Magazine Shoutout

onsite fitness logo
The Dallas JCC was mentioned in OnSite Fitness magazine!

terri-erands1JCC of Dallas and the Jerusalem International YMCA Join Together Pedal Stroke by Pedal Stroke to Form Community When the Dallas Federation of JCCs put together a trip to Israel for 150 from their community, Terri Arends, Group Fitness Director at the JCC of Dallas was ready to go, ready to work and ready to work-out! Prior to her trip she contacted the Heath and Wellness Director at the Jerusalem International YMCA, Rena Sered, and within a week the two had organized a joint venture in building an international cycling community. “We arranged for two classes,” says Arends, who is a Master Spinning Instructor through Mad Dogg. The first class was for their members and the second class was for area instructors who wanted to come and cycle together, share ideas, get to know new friends from new communities and have a great ride. “There were 30 people in their members-only class,” says Arends. “The bikes were full and it was just wonderful. We had every language, every walk of life – it was a real interfaith class! It was such an upbeat day and we just rode and clapped and cheered. It was wonderful!” The second class, a workshop for area instructors, was arranged via social media. “We talked about musicality, how you can use your music and how you can really be empowered through words and song. We all really ended up connecting and Rena Sered gave me a plaque that reads “Living Together” in English, Hebrew and Arabic. “It sends a message,” say Arends, “That we can all live and work together and have a real cohesiveness.” “The whole trip was amazing! I laughed, I cried and I made new friendships that I hope will last a lifetime,” she says. “Being able to be an attendee on the JCC Dallas Big One trip was remarkably rewarding professionally, and personally fulfilling – that’s a great feeling and I have memories I will treasure for a life time. ”

Click the magazine cover below to view the magazine.

OnSite Fitness cover

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A New Way to Value Summer Camp

camp pic

lauraAs a camp director for close to 40 years, I never question the value of summer camp. Yet at the same time, it has been challenging for us as camp believers to articulate the value.  Fortunately, we have a new culture of research in the camp world. Here is part of an article by Andy Pritikin who is the Owner/Director of Liberty Lake Day Camp in Mansfield Township, NJ and the President of the American Camp Association, New York and New Jersey. Parents take note – these are the skills that will serve our children well in life and they can be gained at camp!!

Click here (or on the group photo above) to see the full article on

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At-Home Exercise When You Can’t Get to the Gym

at home workout
Here are some exercises you can do at home when you can’t make it to the gym due to weather.

4 rounds, 8 exercises, 20 second work, 10 second rest:

  • Jumping Jacks
  • Reverse lunge
  • Mountain Climbers
  • Plank with alternating knees to elbows
  • Push Ups
  • Jump Squats
  • Plank Jacks (plank with legs in and out)
  • Chair Tricep Dips
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Safety Week is Coming!

Starting the week of February 22nd, the Lenny Krayzelburg Swim Academy begins Safety Week. During this week all LKSA lessons, including the Goldberg Family Early Childhood Center, will be practicing vital safety and survival skills. All students in all levels will be practicing their safety skills; children that are ready will complete their survival tests. Survival tests are conducted with the child’s regular instructor while the child is clothed (shorts, t-shirt, and shoes). Please send your child with an extra set of clothes that week for their regular lesson.

At the LKSA, we firmly believe in survival readiness and water independence with our students.  According to the Centers for Disease Control and Prevention, fatal drowning is the second leading cause of injury-related death for children ages 1-14. While flotation devices, supervision from parents or lifeguards, and other barriers offer some security, the best way to prevent drowning is by preparing a child to save their own life if necessary.

The safety and survival skills along with the swim skills taught at the LKSA also build confidence that goes beyond the pool. Our Swim Right™ Method offers the best in swim instruction, starting with the Kick-Float-Kick technique. This skill teaches a child that no matter what distance they have to swim they can stop in between to rest while floating on their back. This is our answer to the “doggy paddle,” that most swim schools teach, where children have to strain to lift their head from the water to take a breath. Our method instead maintains correct body position and rolling over which will facilitate the instruction of side-breathing and freestyle stroke.

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Swim Safe, Swim Strong, Swim RIGHT

children learning to swim

The key to successful swimming is mastering correct body position, breathing and form. With the LKSA’s Swim Right™ method, it has never been easier. Developed over 10 years ago, Swim Right™ has proved to be highly successful in teaching children the fundamentals of swimming. From there, we develop those basic skills geared toward water safety to proficient swim strokes. These techniques are adapted for adults learning to swim or those who are looking to improve their workout.

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Losing Inches Around Your Waistline

Do you want to lose some inches around your waistline?  Now at last, you can get the results you are looking for by enrolling in our new Waist Management program.  People come into the gym year after year and do their same routine and never lose and inch around their waist.  In order to lose inches of belly fat you have to be willing to make the change  in your eating habits, your cardiovascular conditioning, your strength training, and your core strength.

Beginning Sunday, February 8th at 3:00 pm, you will meet with personal trainers John Ranello and Tre Bradley and receive all the knowledge and encouragement you need to reshape your core and be able to fit into your favorite jeans with ease.

We will meet for four consecutive Sundays at 3:00 and spend 30 minutes learning and 30 minutes in the gym.  In order to lose inches around your waist, you need to make the change in your eating habits.  In week one, we will take your waist measurements and focus our lecture on healthy eating and begin our workout process.  In week two, we will learn the key to maintaining a healthy waistline by learning how cardiovascular exercise works on the mitochondria of our  cells and burns fat and blood sugar helping your waistline to stay trim and firm.  Week three will be devoted to strength training and teaching us how to develop muscular strength and bone density.  Week four will concentrate on core strength and maintaining a thin waist.

Studies have shown that trying to get results on your own is difficult, however, if you join a group with the same goals, your results will skyrocket.  If you are serious about finally losing your belly fat for good, please enroll in our new Waist Management program that will reduce your waistline once and for all.

The total cost of the program is only $69.  If you have any friends who are not members they may come to the Waist Management program and use the entire facility for two months for only $89.

For more information please contact John Ranello (214) 587-9812 or by e-mail

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