client access

"Thank you so much, you guys are definitely doing something right! I love the gym... it is by far the best one I have ever joined."
Jennifer

"I am enjoying the gym so much. I have tried 3 gyms in my adult life and never went more than a handful of times....I am loving the zumba class, tatum's cardio class and the yoga wall. I like that Jenn knows my name when I check in. Thank you for creating a great atmosphere for me to get healthy!"
Nina

"Malisa is the least pretentious yoga instructor I've ever had! I feel so happy to attend her class. Not only is her physical instruction top notch, her instruction on the inner aspects of the practice is relatable and stays with me even when I am not in a class."
Trish Benford

"Thanks for all of your help! Everyone at Castle Hill has been wonderful so far and I'm very happy that I made the switch from Pure! You all make me feel very welcome and not like just part of the crowd."
Jill Welch

"This gym is not merely a place to workout like a gerbil in wheel. Castle Hill encourages you to make health and fitness a lifestyle."
Amy S

"I think you could successfully promote your environmentally conscious gym in advertising. It is so attractive to many Austinites to find a business with that commitment and very unique as well. Thanks for creating such a great space to work out in."
Laura Balla

"I love the gym, how it appeals to young and old and how clean it always feels.  I asked you a few weeks ago to fix the total body gym and was gratified about how quickly you responded."
Jan Dailey

"Your gym is the best! And I am proud of your commitments to your love for health, life and the environment."
Katherine Butler

"I am one of the first clients of Castle Hill and it is truly my home away from home as well.  I can honestly say that I am in better shape and health since faithfully going to this gym.  This well-being makes me a better person toward everyone."
Janet Sullivan

"Fitness is indeed more than lifting weights for body strength - Castle Hill demonstrates this!"
Rich Armington

"As I often tell my children "you have to be different to make a difference"! Castle Hill is different."
Julie Horvath

"I love the little community you've created at Castle Hill... thanks for all your work!"
Lesley Ramsey

"Castle Hill Fitness is an exceptional place.  Thanks for providing such a first class facility and group of people."
Randy Rice

"I don't know that I have ever been associated with a better managed facility. Your very happy client,"
John Mobley

"Thanks for caring about the environment.  I have been very happy at the Castle."
Penny Hobbs

"I'm happy and proud to be part of such an awesome community.  Castle Hill rules!"
Selena Pang

"I'm very proud of you and proud to be a member of Castle Hill!"
Toni Thomasson

"I love your Planet Castle Hill. It has made a huge impact on the health and well-being of both my daughter and me. Keep up the amazing work and spirit!"
Barbara Laing

"I love Castle Hill and the people in it - thanks for all that you do for us!"
Amy Roberts

"I had no idea that the most favorite gym that I've ever used in my life, the one that finally turned around my contempt of exercise by actually making it fun and unintimidating, also was run with the same concern and thoughtfulness for the future of the planet and its inhabitants that I feel.  "
Heather Page

"Castle Hill has totally changed my lifestyle. The teachers are unparalleled. Now I exercise every day and I feel completely different. I hate to miss a day!"
Janis Hydak

"Castle Hill is different from other gyms because of the cool laid back atmosphere and it's not a meat market. What keep me coming back are the instructors. Great gym: clean, cool and just my style."
Melody Thames

"Castle Hill is the most welcoming gym I have ever been a member of. People who work there and who attend are warm and friendly, and focused on fitness and health."
Jenn Lindberg

"Everyone treats me with respect and near admiration for showing up consistently. I have made quite a few new friends."
Steve Jung

"I have had more personal attention from your staff in one month than I did in a year and a half at my old gym."
Joe Wojtowicz

"I must tell you that I have belonged to many gyms and I am in love with working out at Castle Hill… I am 6 pounds lighter today… I feel so much better."
Aimee Deputy

"All three instructors I have taken yoga with have been much better than average: articulate, knowledgeable and attentive to their pupils."
Byron Thomas

"I am truly inspired by your staff and the commitment they have to your patrons and members"
Angie Houtz

"Know that I recognize and deeply value the loving contribution of artistic form + imaginative function = Castle Hill Fitness"
Dianne Graham

"It is almost a family environment, very personal. This is the first time I really stick to a program simply because I truly enjoy the hour I spend at Castle Hill every day."
Peter Burner

"The Castle never lets me down!!! This month is my 3 year anniversary!! I could not ask for a better gym or a more delightful group of dedicated athletes to staff it."
Anna Krachey

Winner Readers' Choice: Best Gym
Winner Readers' Choice: Best Gym 2008, 2009, & 2010 by
2008
2009
& 2010

Emily demonstrates the Endless Rope

History of Rope Climbing: Used to be an Olympic sport

  1. Has largely disappeared from gyms due to liability issues
  2. People weren’t reporting positive experiences with rope climbing
  3. Started to rethink paradigm - similar to applying chin-ups to lat machines (i.e. machine allows for strength build-up that ultimately results in being able to do a chin-up unassisted)
  4. Premise was to simulate suspended rope i.e. functional approach
  5. Rope ergometer developed almost unexpectedly (as result of working with no resistance pull), new fitness platform

Features of Endless Rope

  1. ROM (Range of Motion)
  2. Climb with no pressure
  3. Wide variety of exercise postures, imagination is only limitation
  4. Fitness Platform = ROM, Plane, Resistance
  5. Can increase speed or resistance, but former will accomplish latter

Benefits

  1. Overall conditioning
  2. Better daily functioning performance
  3. Improved eye/hand coordination

Remember

  1. Light Resistance and Higher Speed result in Increased Power due to higher recruitment of muscles
  2. Exaggerating effort brings greater results and greater ROM

Exercise Variations


reverse grip

regular grip
Digit Progression – work one finger at a time
  • Increases sensitivity, power, ROM, grip strength
  • 15-20 reps
  • Turn palms in/out, sup/pro, radial, twist (wrist flex, forearm, fingers), grip upside down
BICEPS – GREAT for swimmers, basketball, football players
  • Concentrate on pulling action
  • BACK TO MACHINE, arms behind back, bring to center line, to shoulder (right to right, left to left)
  • Cross back (stretch lats) – right to left
  • Can do high reps or high resistance
  • FACE MACHINE Thumbs down, pull to chest, elbows high(delts, outer head biceps, brachioradialus)
  • Thumbs up, elbows in (chest and biceps)
TRICEPS
  • Hands face high, elbows 90 degrees
  • Concentrate on pushing action
  • Extend elbows, change hand positions sup/pro, push across/out
BICEPS AND TRICEPS
  • Full ROM by starting at top right then push across to left, repeat other side
  • NOTE: To engage chest, start top right, bring point of elbow down, close to chest, towards center line, can do seated OR standing
CORE – TRUNK – pull across
  • LOWER BACK – pull in lower back, tummy
  • ABS – Use foot plate, legs outstretched, then bend 30-40 degrees, scoot forward on seat, lean back slightly (increases tension), open and close thorax, pull down
  • NOTE: change to push for triceps work
  • Add tension by lifting leg and/or leaning back
  • Double Overhead Chop – thrust ribs out, TWIST right, left, middle (obliques and transverse abs)
Castle Hill Fitness 1112 N. Lamar Blvd, Suite B Austin TX 78703 tel: 512-478-4567
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