Fitness Classes RCPG
Classes are held every Wednesday at 3 and 7 pm and Saturdays at 10 am in either the Fellowship Hall or the Narthex depending on church’s schedule. The instructor is David Laycock (see bio below).
Class Description: We set Circuit Training comprised of anywhere from 8 to 14 different exercises using different exercise modalities from: Body Weight, Suspension Training, Dumbbells, Exercise Bands, Kettle Bells and Fit Balls. The duration of the class is approximately 40 minutes. Our goal is to complete the circuit 3 times, exercises are done at your own pace and fitness abilities. All are welcome to attend any of the classes.
The 3 pm class on Wednesday is focused on our senior age demographic but is not limited by age or ability.
On occasions, Dave also offers group lead exercise in classes like stretching and flexibility, Gutts and Butts, or 20 minute total body workout with dumbbells. Participants are also able to talk to Dave about their suggestions for other classes.
For questions regarding fitness and nutrition, please contact Dave via phone or text at734-765-5595 or email at email@example.com.
David E. Laycock
Sergeant Major, US Army (Retired)
Membership Director/Personal Trainer
Sergeant Major Laycock (Dave) retired from Active Duty after serving for 23.5 years. His service took him throughout the US and Overseas. Dave entered the Army in November 1969 and retired in February 1993. He served overseas in Vietnam (70-71), Thailand (72-73), Germany (81-83), (85-88). He served in the US at Ft. Leonardwood, MO, Ft. Rucker, AL, Ft. Riley, KS (2), Ft. Hamilton, NY, Ft. Jackson S.C. and Ft. Meade, MD. He also served in every Noncommissioned Leadership Position from Squad Leader to Command Sergeant Major. Additionally he served as an Recruiter, Drill Sergeant and Inspector General.
Dave’s always valued fitness since before he entered the military. Upon retiring he decided to become a Personal Trainer and continue to help people meet and exceed their fitness goals.
He began his Personal Training career as a Personal Trainer at the Livonia, MI., YMCA, Farmington Hills, MI., YMCA, Powerhouse Gym, South Lyon, MI., Powerhouse Gym, Wixom, MI., Madison Athletic Club, Madison Heights, MI., Anytime Fitness’, Romeo, Hartland, and Westland, MI.
He began his competitive Bodybuilding Career at the age of 51, and placed as follows:
- 2003 Renee Massi Classic Grandmasters 2nd
- 2004 Renee Massi Classic Grandmasters 2nd
- 2004 Michigan Novice Grandmasters 3rd
- 2005 Michigan Natural Grandmasters 1st
- 2006 Renee Massi Classic Grandmasters 3rd
Since his retirement he has continued his education as a Personal Trainer by completing the following courses:
- Personal Trainer and Advanced Personal Trainer, NESTA
- Personal Trainer, YMCA
- Personal Trainer, Trainer, Metro Detroit YMCA
- Health and Fitness Instructor, YMCA
- Healthy Back Instructor (Land), YMCA
- American Red Cross, CPR/AED Adult and Child
His awards and decorations include:
- Bronze Star Medal
- Meritorious Service Medal with 2 Oak Leaf Clusters
- Army Commendation Medal with 2nd Oak Leaf Cluster
- Army Achievement Medal
- Army Overseas Ribbon with Numeral 3
- Non Commissioned Officer Development Ribbon with Numeral 5
- Army Good Conduct Medal with 7 Knots
- Vietnam Service Ribbon with 3 Stars
- Vietnam Campaign Medal
- Army Service Ribbon
- National Defense Service Ribbon 2nd award
- Republic of Vietnam Cross of Gallantry with Palm
- US Army Recruiter Badge
- US Army Drill Sergeant Identification Badge
A Perfect Day of Eating
6:30 to 7 a.m. Wake up with water. Before you put coffee, tea, or food into your body, it’s best to first break your fast with a glass of water with lemon. Water with lemon before you eat will help your body absorb nutrients from food.
7 a.m. Short walk: This is your ideal fat-burning window. A brisk 20 minute walk will work wonders.
7:30 a.m. Breakfast: Start with ½ cup oatmeal either uncooked oats or a packet of instant. For protein add glass of milk, yogurt, or a hard-boiled egg. Have fresh fruit, not canned or dried, the real stuff.
9 a.m. Water: 1 glass, it’s best to sip water all day. If your tongue is dry to the touch, you are dehydrated.
10 a.m. Stretch and Walk: Get up stretch and stroll every hour or so. Walk to a coworkers cube instead of Email or walk around the room.
10:30 to 11 a.m. Small Snack: Eat every few hours to keep energy up and avoid binge meals. Use String cheese, apples, or yogurt.
11:30 a.m. to 12 p.m. Water, Vitamin and Walk: Finish your water get a fresh glass and take your vitamin. This is the best time to take your vitamin. The vitamin B will help your body utilize carbohydrates so you have more post-meal energy.
1 to 1:30 p.m. Lunch: Have a rainbow salad use mixed greens, protein and good fats. Try tomatoes, peppers and mushrooms just to name a few.
2 p.m. Water & Walk: Get outside in the sun if you can, drink water, the sun will boost your mood, and water helps stop overeating.
3:30 to 4 p.m. Afternoon Snack: Welcome to the witching hour. Almost everyone needs a snack between lunch and dinner. Choose wisely Protein, yogurt fresh fruits, high fiber cereal or bars.
6 to 7 p.m. Walk or Workout: Now is a good time to fit in exercise. When you schedule something you normally do it!
7:30 p.m. Dinner: Start with a cup of broth based soup. The main meal should be 3 to 4 ounces of grilled salmon or other source, add broccoli or spinach and ½ cup brown rice.
9:30 p.m. Dessert: Wait an hour or so after dinner. Try a tablespoon of chocolate drizzled over ½ cup of berries.
10:30-11 p.m. Head to Bed: Aim for 7 to 8 hours of sleep a night. Drink another glass of water shortly before bed and relax and wind down from your day. You could even draw a warm bath.