Sophia Derrick is a certified Personal Trainer by Aerobics and Fitness Association of America and a certified Cycle Reebok Foundation Instructor. She earned a Bachelor of Arts from the University of South Carolina, has been employed by the South Carolina House of Representatives for over thirty years, and began teaching group fitness in 1995.
Sophia's advice on how to maintain a regular exercise program is to mark it on your calendar just like you do everything else and never ever miss three days in a row without taking a class or personal training session.
Sophia Derrick instructs the following:
Want to know how hard you are really working? Come try our MyZone Heart Rate training class. With a MyZone belt, you will be able to track during class what heart rate zone you are in, how many calories you are burning and how intense your workout really is. We are the only gym in Columbia utilizing this system. Come see what MyZone is all about at JSF! And if you don't have a MyZone band yet, you are still welcome to come Cycle. But, we'll warn you, you will want a MyZone band after you take this class!
This weight training class is perfect for beginners and experts alike. Our skilled instructors take you through a full-body weight training session in 45 minutes and finishing with a set of TABATA cardio! This class focuses on proper form and helping you, the client, master the basic mechanics behind strength exercises. Advanced participants can use this class as an opportunity to lift heavier and push beyond strength plateaus. Props used: dumbbells, medicine ball, Bosu trainers.
Combine weights and cycling in this unique, total body class. Begin in the Cycle Studio for 40 minutes of cardio that also serves as your leg workout, then move into the main studio for 20 minutes of weights, focusing on the upper body and core. Truly, the best of both worlds. Props used: dumbbells, Bosu trainers, indoor cycles.
With 33% upper body, 33% lower body and 33% core, Basic Training is sure to give you all you can handle in 45 minutes. The three rotating sections isolate muscle groups and give both beginners and experts a balanced, challenging workout. Basic Training is a great weight training class that does not involve plyometrics; there is heavy focus on correct form, posture and breathing. Props used: dumbbells, bosu trainer, gliding discs.