The Beginner’s Guide
By Jaimie Peacock, Group Fitness Instructor

Are you an avid runner, walker, or just want to try something new? A cycling class is a great way to mix it up and challenge your body in a different way! Cycling burns calories quickly, provides a safe ride in the comfort of the indoors, and is super fun!

All you need to get started is comfortable workout clothes, and sneakers. Some people wear padded biking shorts and cycling shoes, but they are not necessary to get started. Also bring plenty of water to stay hydrated. Our bikes have heart monitors so that you can track your progress during class.

The instructor guides your workout and the high-energy music keeps you motivated. The pace and speed varies throughout the workout, sometimes you work with high-speed and low resistance and other times you pedal at low-speed and heavy resistance. Sometimes you are in the seat and sometimes you move to a standing position on the bike. Don’t worry, the instructor will offer alternatives so you can adjust your intensity according to your fitness level.

If you are intimidated, don’t be! I have been teaching for 15 years, and Spinning is just like riding outside. No one knows how much tension you put on your flywheel so start out easy and dial it up if you are feeling great. Dial it down if you feel like you need a break. I always tell people, “you are in charge. I am here to motivate you, but you do the work.”

Hopping on an indoor bike gives you the opportunity to use different muscles, to do some cross training and to burn calories faster. So what are you waiting for, get pedaling!

Beginning October 24, Spin will be offered on Mondays, Tuesdays, & Thursdays at 9:00 a.m, on Wednesdays at 3:00 p.m, and on Saturdays at 9:00 a.m.

Click on the video below to learn how to pair the heart rate monitors and to adjust the bike to fit you!


Exercise 101: Tips for Getting Started and Staying Motivated

by Lucio Ojeda, ACSM Certified Health and Fitness Specialist

lucio-ojedaWant to start working out but don’t know what to do?  Afraid of hurting yourself in the gym?  Looking for ideas to help you maximize you workouts or to help you stay motivated?  Here are a few tips that I find helpful in maximizing your success in the gym:

1. Set realistic goals:  It is important for our goals to be achievable so that we can gradually raise the bar.  Start small and build momentum.

2. Avoid the all or nothing attitude:  research has shown that benefits occur with 150 minutes of moderate intensity exercise per week.  This breaks down to only 30 minutes, 5 times/ week.  Something is always better than nothing.  Moderate intensity is characterized by slightly harder breathing than normal.  If you cannot carry on a conversation through exercise, then you may be working too hard.

3. The rule of moderation:  When making changes to your diet, it is important to start by making small changes… replace high calorie, sugary drinks with water or zero calorie drinks.  Replace crackers and chips with a healthier snack.  Little by little (meal by meal and snack by snack), you will develop healthier eating habits.

4. Reward yourself:  It can be as simple as having a small portion of your favorite “cheat meal” or even better, treat yourself to a relaxing massage.

5. Prepare for the workout:  It is proven that if you pack a bag for the following day, you will be more likely to follow through with your exercise.

6. Find alternative activities to the gym:  Hiking, biking, golf, tennis, group fitness, roller blading, and paddle boarding are good alternatives to your normal workouts in the gym.

7. Invite others:  You will be more likely to participate in exercise with a friend or a family member.

REST:  This is one of the most important aspects to stay efficient and focused when exercising.  When you exercise, you are essentially breaking down muscle.  Many of the gains come as a result of what you do when you are not at the gym.  Our bodies need proper rest and fuel to repair the muscle that was broken down during exercise, and you will also need the energy to maintain a consistent routine.

I hope that these tips will be helpful, and I wish you the best on your journey to better health!  If you find that you need more help getting started, attend one of our daily equipment orientations at 10:00 a.m. M-F for a brief overview of the equipment or to get a more customized plan, you can book a session with me or one of our other Personal Trainers.

Hope to see you at the Fitness Center!

*Lucio is an ACSM Certified Health and Fitness Specialist and a graduate of FGCU.  Before coming to Bonita Bay, he worked as a Strength & Conditioning Coach alongside the Florida Everblades and as a Wellness Specialist for Naples Community Hospital. 


World of Pilates!

Welcome to the World of Pilates!  Pilates delivers profound results and will gently help align, strengthen, stabilize, and stretch your body.  Although Pilates doesn’t revolve around a one-size fits all formula, I want to share with you what I feel are the essentials or five basic principles of Stott Pilates.  Click on the video below to learn and practice these exercises.

Stott Pilates is a more contemporary approach to Pilates.  It incorporates the fundamentals of Joseph Pilates’ original teachings with what we have learned throughout the years. 

Pamela is certified in Stott Pilates and teaches Thursday’s Pain Free Posture Class.  Beginning the week of October 24, she will also teach Barre on Mondays at 10:00 a.m., and an Essentials/ Beginner level Reformer Class on Fridays at 9:00 a.m. and on Saturdays at 10:00 a.m. In addition, she will begin teaching Pain Free Posture on Saturdays at 9:00 a.m.  Pamela is also available for one-one-one Reformer sessions by appointment.

The Classic Lottery


1 Ron Davids
2 Anthony Vuoto
3 Keith Hynes
4 Nate Peck
5 Jeff Baker
6 Dick Cregar
7 Al Nicholson
8 Tom Claffey
9 Larry Kellam
10 Chris Cummings
11 Art Helgerson
12 Bushar Succar
13 Brad Seger
14 Russ Smith
15 Bruce Milligan
16 Joseph Binns
17 Jim Good
18 Randy Jones
19 Ray Hedding
20 Leif Nesheim
21 Louis Lataif
22 Richard Stanis
23 Pete Saputo
24 Barney Bauermeister
25 William Steere
26 Dick Etches
27 Larry Maddox
28 Tim Dove
29 Richard White
30 Brian Grant
31 Bill Schieffer
32 Steve Duffield
33 Dan Star
34 Ray Lenhardt
35 John DeMaria
36 Steve Swigart
37 Tom Kemp
38 Tim O’Reilly
39 David Wilson
40 Duke Downey
41 Stephen Pollock
42 Dewitt Ezell
43 Peter Jones
44 Roger Nolan
45 Dan Adams
46 Kevin Ferraro
47 Bob Webbert
48 Matt Wineinger
49 Bill Setterstrom
50 Bob Hoehn
51 Jim Brescoll
52 Richard Johnson
53 Willis Blackwood
54 Jim Oberweis
55 Bill Cadigan
56 Chris Edwards
57 Larry Andrews
58 Max Lummis
59 Mac Godby
60 Jim Preston
61 Robert Spitzer
62 Bill Kranec
63 Randy Grow
64 Phill Ashkettle
65 Ron Tachuk
66 Alan Pyott
67 Dick Tieva
68 Frank Mergenthaler
69 Olaf Johansen
70 Ron Creten
71 Bill Clegg
72 Craig Hopple
73 David Vander Kam
74 Dan Gilbert
75 Mark Kinard
76 David Murphy
77 Ray Kedzior
78 Laynglyn Capers
79 Bill McSkimming
80 Tom Boyle
81 Terry Gallagher
82 Chuck Tambornino
83 Greg Shepard
84 Dick Miller
85 Brad Wind
86 Mike Harris
87 Jake Barker
88 Steve Klein
89 Lee Baumann
90 Mike Zandlo
91 Larry Pickering
92 Gary Brooks
93 Richard Neville
94 Jay Henderson
95 Keith Greuling
96 David Dutro
97 Brad Alspaugh
98 Charlie Mong
99 Dennis Meteny
100 Ted Carnevale
101 Mike Struna
102 David Verner
103 Gary Lashley
104 Brad Peete
105 Dennis Wilkie
106 Randy McDevitt
107 Leo Hansen
108 Bill Griffith
109 Marty Klagholz
110 Lynn Wolgast
111 George Lucke
112 Jack Carey
113 Louis Sfreddo
114 Walt Douglas
115 Josh Nagin
116 Richard Dell
117 Jeff Guttenberger
118 Stephen Bransfield
119 Len Nuzzo
120 Dennis Finnigan
121 Bob Biggs
122 Steve Kneeley
123 Dick Bailey
124 David Whitman
125 Chuck Campbell
126 John Register
127 Steve Lee
128 Randy Seger
129 Bob Barnes
130 Ray Sutherland
131 Tom Iversen
132 Eric Bumstead
133 Terry Mulligan
134 Buddy Micelle
135 Frank Hake
136 Mike Hartley
137 Gary Pottruff
138 Mike Wiley
139 Chuck York
140 Dave Barry
141 Paul Muehr
142 Vic DeMarines
143 David McMahon


1 Jim Horein
2 Jay Johnston
3 Frank Genovese
4 Doug Hoogerhyde
5 William Jennings
6 Tom Waterman
7 David Treadwell
8 David Guidabaldi
9 Bob Ott
10 Bob Titmas
11 Bob Heyne
12 Peter Janson
13 Kim Shearburn
14 Steve Pino
15 Don Young
16 Peter Waite
17 Mike Collins
18 Mark Clark
19 David Kingland
20 Don Fochtman
21 Ed Novak
22 David Klein
23 Joe Joachim
24 Ed Caffrey

Words to Motivate

By Tammy Mugavero MS, L/ATC, CSCS, TPI Level 2 Medical Certified

As a coach/ teacher, you are always looking for ways to motivate yourself and those around you.  We look for words and phrases that represent our beliefs and what we are trying to teach and encourage.  So, I want to share with you two of my favorite quotes.

The first is, “You don’t have to be great to start, but you have to start to be great.”  None of us are just born great.  We all have potential, but that’s all it is… potential.  Without hard work, potential means nothing.  To be the best you can be, you have to work at it, and at the most basic level, that means getting started.  For fitness, that means identifying your goals, having a plan for meeting your goals, and then acting on your plan.

I know it can be intimidating if you have never exercised before, but please don’t let that stop you- you have so much to gain from working out.  Come in for a tour and get the “lay of the land,” come in for one of our complimentary equipment orientations, or if you just want to know how to work the treadmill or the bike, simply ask someone at our front desk or our floor tech.  We want to help!

Now on to my second favorite quote.  It says, “No matter how slowly you move, you are still lapping those who are sitting on the couch.”  Doing something is always better than doing nothing at all.  And yes, it’s a start!  Fitness is about building a base and then challenging yourself to do a little more until you reach your goal(s).  Remember you have to crawl before you walk, walk before you run, and nobody starts out running a marathon!

Words can be powerful, but actions are even more powerful.  In my 17 years here at Bonita Bay Club, I am inspired daily by what I see.  The overall level of activity of our membership is amazing, the type of exercise that our members are doing is something to talk about (lunges, pushups, med ball work, boxing…), and the spirit and camaraderie in the Fitness Center makes this a family (compassion, encouragement, celebration, and support).

I encourage you to come in and get started.  It won’t take you long to figure out that what I am saying is true, and no matter what your fitness level, we have something for you. reesa-boxing-2


I hope to see you soon!

Final thought:  When you do reach your goal(s), set a new one(s)!


The Open

img_2112Look who made it to the Open!


JoAnn and Frank Marfino

img_2082Darla and Randy Highley

fullsizerenderSherry and Steve Pino

The Neels and the Jakobsens were also here!

img_2053I’ll be back at Bonita Bay Club Monday.

See you there 🌅

Dominique Levin
USPTA Tennis Professional

What is the Right way to Compete?

Most pro players have all the shots.

But figuring out the right way to compete takes years of experience and fine tuning. When do you stay calm and when do you need to let all emotions go?

Ryan Harrison and Jared Donaldson are both having successful US Open runs and are giving us some insights as to how they compete.

1) Stay in the moment.

Donaldson is only 19 years old. But he knows about the ups and downs and how to deal with them.

“That’s what happens sometimes in tennis. You think you have it; then the next moment you don’t. That’s why you’ve got to make sure you stay focused on every point and every game. You never know when your opponent might start playing better or you might start playing a lot worse. You have to be in the moment 100%.” – Donald

2) Accept the distractions and choose to ignore them Harrison has struggled in the past with staying focused, letting distractions get to him. Playing World Team Tennis has helped him overcome that.

“When you’re playing World Team Tennis you’ve got no ushers. You’ve got people moving left and right. There is music between points. You’re playing on colored courts. You’re playing lets. All sorts of crazy things are happening. I decide just to focus in and block it out. Whenever you know it’s going to happen you just don’t think about it. That’s going to happen. It’s part of it.” – Harrison

3) Forget about the past.

“When you’re down things can change really quickly. You have to have a short term memory because if you think back to the rough matches you’re not in the moment.

That’s the most important thing to executing in the moment.” – Harrison

4) Control your temper.

“My personality is a fiery one. I like to be really intense when I’m competing. Flirt with that line of getting so intense that it’s taking me away from what I was trying to accomplish out there. It’s kind of a hard balance to work through. I went through phases where I was trying to calm down so much that I lost my competitive fire. Now I feel I’m competing really well.

I’m not monotone but I’m also being selective about when I get fired up.” – Harrison

Dominique Levin
USPTA Tennis Professional

Mental Lessons from Frances Tiafoe

The lessons tennis players take away from tough losses can be life altering and often career changing.

American youngster Frances Tiafoe said the loss against compatriot John Isner was the toughest of his career. Tiafoe was up 2 sets and was serving for the match at 5-3 but nerves got the best of him. In his press conference that night he shared a few insights after his 3-6, 4-6, 7-6, 6-2 7-6 first round loss.

1) First serves in play

“Serving for the match I thought I had it. I didn’t make as many first serves. I probably should have played a higher percentage in, but it’s tough.”

2) Don’t  get too excited after small victories “If I could replay that I probably wouldn’t get as hyped up as I did when I broke. Maybe that would have taken a little out of it.”

3) Enjoy the experience

“I pretty much did everything but win the match today. It was an unbelievable experience. Early on everything I touched was golden.”

4) Stay positive

What did John say to you at the net?

He said “you’re going to be great and don’t let this get to you.”

5) Turn your weaknesses into strengths

“I need to keep going on the practice courts and keep doing what I’ve been doing. Working hard, getting my strengths even better and my weaknesses to be one day be strengths.”

Dominique Levin
USPTA Tennis Professional



US Open – Day 1

I spotted some celebrities on Day 1 of the US  Open. Alec Baldwin, Vera Wang, Anna Wintour, Susan Sarandon, Debbie Messinger, and Bonita Bay Club’s Sherry and Steve Pino!



What a nice way to start the fortnight.


And who knows who this famous German Doctor is? Dr. Ruth! She was sitting in the World Team Tennis Suite next to my office in Ashe Stadium. Her eyes lit up when she was asked if she wanted a cookie. Germans just love their chocolate. Oh, the tennis was very nice too!


Check out the sunset above Grandstand, the brand new, beautiful court!

More to come this week…

Dominique Levin
USPTA Tennis Professional