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/home/capitalac/public_html/wp-content/plugins/mp-timetable/classes/modules/class-taxonomy.php on line 8 bmcmanus – The Capital Athletic Club | The Capital Athletic Club is Downtown Sacramento, California's Premier Full-Service Athletic Club that provides a variety of amenities including cardio and weight equipment, fitness classes, training, swimming pools, basketball courts, and services to help you be fit, healthy, and happy. https://capitalac.com The Capital Athletic Club | The Capital Athletic Club is Downtown Sacramento, California's Premier Full-Service Athletic Club that provides a variety of amenities including cardio and weight equipment, fitness classes, training, swimming pools, basketball courts, and services to help you be fit, healthy, and happy. Tue, 04 May 2021 20:51:50 +0000 en-US hourly 1 https://wordpress.org/?v=5.4.2 https://capitalac.com/wp-content/uploads/2018/08/The-Capital-Athletic-Club-Site-Icon-150x150.png bmcmanus – The Capital Athletic Club | The Capital Athletic Club is Downtown Sacramento, California's Premier Full-Service Athletic Club that provides a variety of amenities including cardio and weight equipment, fitness classes, training, swimming pools, basketball courts, and services to help you be fit, healthy, and happy. https://capitalac.com 32 32 How to Diversify Your Weekly Workout Routine https://capitalac.com/the-capital-athletic-club-blog/how-to-diversify-your-weekly-workout-routine/ Tue, 04 May 2021 20:49:17 +0000 https://capitalac.com/?p=2831 Let’s ask ourselves some key questions about our fitness routine…

Are you constantly doing the same workouts over and over again?

Has your gym workout routine been the same for over 6 months?

Is your workout routine starting to feel like a chore?

Are you still seeing progressive results from your workout routine?

Are you even excited to get to the gym?

If your answers to these questions are coming to the conclusion that you’ve been doing the same exact workout routine for more than 6 months and you’re no longer seeing progressive results, let alone even enjoying your workouts anymore, than it’s time to change it up! Having diversity in your training ensures that you are challenging your body in different ways and generating new and positive results, physically & mentally. Our recommendation from our Training Department focuses on having a weekly split routine that consists of different training methods designated for specific days of the week! Each day should be specified for a different muscle group(s) and should practice progressive overload or progressive training trajectory that is appropriate for your fitness level and that should produce results that align with your personal goals. In some cases, you may want to go to the gym and train for body re-composition, which means you are losing body fat and building new lean muscle tissue for a toned and lean body physique. In other cases, you may have more performance-based goals for general functional fitness and/or performance in your weight lighting workouts/cardio workouts.

Here’s a general example of a weekly split routine incorporating multiple training methods with resistance & cardio programming:

  • Monday: Upper Body Resistance Training  (Back & Biceps) 50 minutes
  • Tuesday: Swim Laps for 45 minutes
  • Wednesday: Lower Body Resistance Training 60 minutes
  • Thursday: Active Recovery Day with Walking & Stretching
  • Friday: Full Body Resistance Training 45 minutes
  • Saturday: Yoga Class for 60 minutes
  • Sunday: Active Recovery Day with Walking & Stretching/Mobility
** The program listed above is a general weekly training protocol provided as an example for diverse programming, but is not generally intended for everyone reading this article. We strongly recommend that you consult with your Doctor and a Personal Training Professional to prescribe personalized training protocols for your needs. 

 

Having a diverse training routine allows your body optimal amounts of rest as well as optimal time to train for specific goals like lean muscle gain/development, strength & performance, stabilization, core strength, cardio-respiratory fitness, and overall functional movement patterns. To simplify different types of exercise, we recommend having the following general protocols present in your regular workout/exercise routine for optimal health & fitness:

  • Resistance/Strength Training

  • Cardio Training Ranging from Low Intensity to High Intensity

Low Intensity Cardio Examples: Walking, Light swimming, Walking in the Pool, Flat Surfaced Hiking, Slow Elliptical/Treadmill

Moderate Intensity Cardio Examples: Stairmaster Medium Speed, Jogging/Paced Running, Moderate Paced Rowing, Recreational Sports, Continuous Lap Swimming, Bicycling, Dancing, Water Aerobics

High Intensity Cardio Examples: Interval Training, Sprinting, Cycle Classes, Sports Conditioning, Fast Rowing, Assault Bike, Burpees, Jumping Jacks, Plyometrics, Speed & Quickness Drills

  • Flexibility & Mobility

  • Core Strength & Stabilization Training

By implementing and practicing recommended programming like flexibility work and core strength & stabilization we are only solidifying better performance during our training as well as preventing injury!

 

Here at The Capital Athletic Club, we have a full-service selection of different amenities that offer a wide variety of exercise outlets:

  • CAC Swimming Pool

    • Open all Club hours with lane reservations that can be made as early as the day before over the phone with active membership.

    • Aqua Fit Classes are also in session and included in membership!

CAC Pilates Reformer

  • The  Club offers several levels of Reformer classes as well as Tower/Circuit classes. Members may reserve a spot in class one day prior to or on the day of class. (Members are required to complete the Quick Start Program before attending classes in the Pilates studio.) Please see the information below.

CAC Cycle/Spinning

  • Our cycle instructors work participants in different energy zones focusing on cardiovascular conditioning and muscular endurance. Anyone can cycle because you control the resistance determining the intensity. Please note beginners should arrive 10 minutes prior to class time for bike set-up. Most classes are composed of a 45- 50 minute rides (unless otherwise stated) and take place morning, lunch hour and evening. We recommend a heart rate monitor for all participants.

CAC Small Group Training

  • The CAC Small Group Training (SGT) program provides our members with a unique, hybrid training experience.  Blending the camaraderie and energy of a group exercise class with the specific direction of CAC’s professionally-certified personal trainers, the classes within CAC SGT yield a focused session with a lower cost.  Held in our specially-designed Studio X, these classes (typically of four to seven people) offer you the challenge of formats unique to this training environment.  
]]> Old Bodies and Old Trucks Piece by Bruce Coolidge https://capitalac.com/the-capital-athletic-club-blog/old-bodies-and-old-trucks-piece-by-bruce-coolidge/ Tue, 20 Apr 2021 21:21:00 +0000 https://capitalac.com/?p=2815 Our Bodies and Old Trucks…

For the greater part of the last year, our road to fitness has been closed down by COVID-19.  While there may have been an alternative route or two, they usually didn’t go quite as smoothly as we’d hope.  Many of us, with the added responsibilities of working from home or acting as teachers, had to pull over to the side of the road.

Now that the road is slowly re-opening. There are still traffic back-ups and it becomes essential to be patient until we can all get back on the road and up to speed.  If we rush back into the fray, we might well end up on the side of the road with a flat tire, a blown engine or as the result of a crash.

I have an old truck, which like me, spent way too much time parked during COVID.  It’s got nicks and dings all over the place but has a heavy-duty engine that still runs well when treated with the requisite respect.  It needs to be warmed up slowly and driven gently the first few miles after which it is ready to do just about anything asked of it.  During the pandemic, it sat on the driveway because there wasn’t enough work (camping trips, heavy yard work, etc.) and the batteries (which were old enough to start with) got weaker and weaker.  Eventually, when I needed to use it, the old reliable wouldn’t start up.  Try as I may to make up for the neglect, it just wouldn’t hold a charge.  I finally had to break down, pay the price and buy new batteries.  Now, with my wallet lighter and my lessons learned, I’m vowing to not neglect the old truck’s needs.

If ever a metaphor was more to the times, Our Bodies and Old Trucks.  We need to take care in bringing our bodies back along after too much time on the driveway or the side of the road so our Old Reliables don’t get wrecked along the way. Let’s show the requisite respect and avoid paying the price with an injury or more down time.

Bruce Coolidge

Programming Director

The Capital Athletic Club

]]> Post-Quarantine Tips For Getting Back in The Gym https://capitalac.com/the-capital-athletic-club-blog/post-quarantine-tips-for-getting-back-in-the-gym/ Wed, 31 Mar 2021 19:51:17 +0000 https://capitalac.com/?p=2789 We’re back in the gym and we’re ready to get back into our pre-covid shape and fitness level! There’s no doubt that this past year and  series of COVID-related closures/delays has impacted our ability to produce and sustain physical & mental results from our training! As we make our return back into the iron paradise we need to be thoughtful as we increase our activity.

            Whether you’re getting winded climbing a flight off stairs, your arthritic joints are complaining or COVID-19 better describes your weight gain during this pandemic, we need to monitor ourselves closely for the first couple months (even longer if you are 50+).  Modest increases in intensities (cardio or strength), shorter bouts of exercise and more recovery are likely to be necessary.  Trying to jump in where you left off could well lead you to more time off, this time due to injury.

To help your return to The Club be successful, try to keep an eye on these factors:

  • Modest, well staggered changes in intensity in both cardio and strength work.

  • Build from the inside out (redeveloping your core and cardio should take precedence over strength and power development).

  • Increased attention to recovery (more stretching, more rest, greater intervals between workouts targeting similar muscle groups).

  • Stay hydrated and properly fueled (water allows for energy production and cushions joints, proper nutrition will assure that you have the energy to do more as you progress).

  • Listen to your body and respect what it has to say (if a muscle group you were going to train today is still sore from your last workout, select a different muscle group or just delay it and stretch/recover more)

  • Remember your goals (most of us just want more strength and cardio fitness to allow us to do things we enjoy outside of work; suit the program to your activities and your current conditioning level).

            If you have any questions on how to best re-build your conditioning, please take advantage of our excellent training staff and their many years of expertise.  They can help you plan a reasonable approach to getting you the desired results and overall lifestyle transformation that you want!

]]> 5 Ways To Boost Your Immune System https://capitalac.com/the-capital-athletic-club-blog/5-ways-to-boost-your-immune-system/ Sat, 07 Nov 2020 00:39:54 +0000 https://capitalac.com/?p=2713 Flu season is here, people!!!

Although this time of year is pretty typical for cold and flu symptoms, this year’s flu season is not a “typical” year! Now is a better time than ever to put yourself in a position to stay healthy and safe for yourself and your family by prioritizing your health and following 5 daily tasks that will ensure a healthier you!

There are many things that play a role in our immune system that is FREQUENTLY neglected by poor diets, lack of exercise, excessive stress levels, and poor sleep. NO FRETTING… We are here to share our health & fitness tips to help you build a strong immunity during the 2020 flu season, so you can continue to do things you enjoy like traveling, working out, spending time with friends & family, and extracurricular activities!

Foundational Nutrition

First and foremost, let’s talk about nutrition and gut health! Probably the most neglected aspect of your immune system starts by having a diet that is dense in essential nutrients, fruits & veggies, vitamins & minerals, and whole foods that are less processed and easier for your gut to break down and utilize as energy! Our health & immunity LITERALLY starts in our gut and digestive tract. Many people find themselves struggling with common issues like uncomfortable bloating, poor digestion, stomach pain after eating, and low energy/mid-day crashes. This is not a coincidence and by no means, definitely not normal or healthy. So, eat more fruits and veggies and focus on VARIETY!! We also recommend seeking out a multivitamin or a daily nutrient pack that can fill gaps in your foundational diet like probiotics for a healthy gut balance, antioxidants for cellular health and anti-aging properties, and essential fatty acids for cognitive & joint health!

Regular Exercise

Our favorite topic of conversation for boosting immune system has to be regular exercise and improving our overall fitness through cardiovascular health and resistance training benefits. Although we put our bodies through stress in our workouts, there is such a thing as “good” stress that promotes positive physical changes, but it also relieves negative mental & emotional stress that can be damaging to our immune system & response! The body creates free radicals during times of stress, whether it’s mental or physical, that stimulates growth and positive physical change in the body like increased lean muscle growth and overall weight and fat loss. Due to positive composition changes in the body, we can prevent chronic illnesses and infections that can compromise our immune system. Most importantly, regular exercise promotes production of more antibodies and white blood cells that fight off disease and infection! With a more consistent workout routine, we can continue to strengthen immune cells and allow them to perform more effectively YEAR ROUND!

Quality Sleep

Have you ever heard the phrase, ”Sleep is that golden chain that ties health and our bodies together.”? It couldn’t be more true. The body relies on sleep duration and more importantly, quality of sleep to repair, recover, and build immune strength to protect the body from disease and infection. Sleep is also crucial for those of us that have passionate goals for losing weight & fat and building lean muscle tissue throughout the body. Yes, we burn fat and workout our muscles during our workouts. but the reality is that we breakdown our muscle when we workout and our bodies need to recover properly in order to see the results we want and maintain our overall & immune health. The recommended sleep duration and quality for adults is between 7-8 hours of sleep and a full 4-6 cycles of REM sleep in order to properly fight off infection and diseases and maintain overall better health.

Stress Management

Too much mental and physical stress in the body (without proper recovery) can greatly affect your immune system due to 3 major systems in the body being affected by heightened stress levels:

  • Cardiovascular Health: Increased heart rate and blood pressure.
  • Hormonal & Immune Processes: Heightened stress hormones (cortisol & corticosteroids) suppress the immune system response and produces breakdown of healthy cells and tissues due to lack of production of healthy hormones & enzymes that repair the body for optimal functionality.
  • Digestive System: Health starts in the gut and when there is increased inflammation due to heightened stress in the body, the digestive system is unable to function effectively in balancing out good and bad gut bacteria as well as flushing out toxins found in the food and drink that we consume.

Hydration

Our immunes system relies heavily on circulation and blood flow to deliver essential nutrients to our many tissues that regulate normal bodily functions. Since the circulatory system in the body is made up mostly water, it is essential that we prioritize regular hydration in order to deliver nutrients to each organ system, like the heart, kidneys, liver, digestive system, and brain for cognitive function! Staying properly hydrated regularly also ensures that our body is flushing out harmful toxins and bad bacteria that inhibit the natural immunity and response to viruses, diseases, and infection.

 

Now that you have the tools and knowledge that promotes a healthier immune system, its time to put these daily habits to work and become a healthier, better version of you!!

]]> Five Principles to Follow On Your Fit Journey https://capitalac.com/the-capital-athletic-club-blog/five-principles-to-follow-on-your-fit-journey/ Tue, 03 Mar 2020 20:58:01 +0000 https://capitalac.com/?p=2496 This is the time of year that divides those who are fully committed to a healthy and well-balanced lifestyle and those who have given up on their fit journey due to a lack of success until next year when “motivation” strikes again at the New Year.

Which side of the coin do you want to be on?

An even more important concept to reflect on is, which path are you currently pursuing?

If you have committed to living a healthier lifestyle by trusting the process, we applaud you! It is not an easy journey, but it is WELL WORTH IT! These principles will be pillars to remind you of the big picture and why you are working for a healthier you!

If you find yourself falling off the health wagon because your methods to losing weight and feeling better are failing you, then we have five principles for you to follow to keep your eye on the “big picture” on your fit journey.

Before we start listing fitness advice tips, we must address that a health and fitness journey should consist of sustainable healthy habits. Unfortunately, with all the information we have access to, we find a lot of false information preying on those who don’t have the knowledge to cipher true and false information at the click of a button. It is crucial to seek a credible health coach or health facility that can properly educate you on the steps that are required when transforming your body and lifestyle. We are also prepared to address that the process of sustainable transformation is not always glamorous. It is hard work and requires consistency with a realistic strategy that consists of SMART goals.

THERE IS NO QUICK FIX
Let’s get started on Five Principles that you can follow and find SUCCESS:

Don’t Try to Out-train a Bad Diet

Although each individual is different and their dietary needs are unique to them, it is crucial that you understand what your body needs to ingest to perform optimally, as well as digest optimally and absorb nutrients to repair and recover efficiently. Too many of us focus on intensity of our workouts to burn as many calories as we can, so we don’t feel guilty when we get home and eat whatever and how much we want. This strategy does not work and will not dramatically change your body in any way. If anything, this strategy increases greater inflammation in the body and overwhelms your digestion system when it’s trying to breakdown fattier foods that don’t provide many macro/micronutrients to aid your body in recovery and preparation for your next workout.

A solid strategy in transforming your diet and eating for your fitness goals is to track your food! There are many free resources through apps that can provide you with customized Macro plans (protein, carbohydrate, fats) that also include a daily calorie goal to help you better understand how much fuel your body needs to accomplish your fitness and aesthetic goals. Some great examples of fitness and nutrition tracking apps include My Transphormation Starts Today and MyFitnessPal. Both of these apps allow you to enter and scan your food that you eat daily and break down exactly what each food provides your nutrition goal and how beneficial that food is. These apps base you custom macro plan and daily calorie goal on your daily activity level (sedentary, light, or very active), your current weight, your goal weight (weight loss, maintenance, or muscle gain), and  your age, your height, etc.

Follow SMART Goals

We definitely recommend partnering with a Fitness and Nutrition Professional when determining your goals and plans to achieve said goals. Let’s breakdown what a SMART goal needs….

  • Specifics: What exactly is your fitness goal? How much weight do you want to lose? What is your goal weight? Are you focusing on performance in the gym and how so? Is your performance goal Max Strength or balance/stabilization? Your goals must be specific to what you want to accomplish, so your plan can be specific on how to execute your goal strategy and understand what the outcome will be.
  • Measurable: Measuring your goals is a blend of specifying that your specific goal is and how long it will take to achieve that goal (short or long-term). If the goal cannot be measured, there is no way to create a plan strategy to take necessary steps in achieving your specific goal. We recommend you stay away from generic goal statements like, “I want to lose weight.” Thinking about how much weight you want to lose and when you want to accomplish that specific goal.
  • Attainability: A really good question for goal setting is, “is this goal possible through my abilities and my lifestyle habits?” You don’t want to set a extreme goal that is not specifically attainable based on your current diet, daily habits, and physical conditioning level. Striving to reach an attainable goal provide you with challenge, but is sustainable and realistic to follow if you are following your plan that you and your health professional have created together.
  • Realistic: Are you willing to work for your goal? Being realistic about your fitness/nutrition goals requires an evaluation of your past, present, and future. Have you achieved a goal similar to your current goal before? If you have, there is a better chance that you will be more successful with your past accomplishments already being familiar. Do you TRULY believe that you can accomplish your goal? If you do, then you are far more likely to accomplish it. We’re not saying that you won’t experience any doubt, but with you are emotionally connected to your goal and truly intend on accomplishing it with safe and realistic expectations, then you have that momentum to go out and do it! If you are thinking about your future and intend on being realistic with your goals, a safe, but challenging plan with realistic expectations will be key. Working with a Personal Trainer or Nutrition Coach/Dietitian will provide you with the knowledge of what it takes to achieve your goal. If your goal is to lose 50 pounds in 3 months, a fitness/health professional will tell you that your goal is unrealistic and your expectations are not healthy or sustainable in losing the intended weight and keeping it off.
  • Timely: Based on your short-term and long-term goals, what is the time and date you would like to have these goals achieved? Think back and go through the steps. Is this time period realistic? Is it attainable based on your habits and lifestyle? Most people set a date to achieve their ultimate goal and a lot of times it is not realistic, especially when it comes to weight-loss. That’s why it’s so important to consult with a health professional to come up with sustainable plan that checks all the necessary aspects for a SMART goal.

Train For Your Fitness Goals

This is where the fun part comes in… Everyone is so unique and different in their own way, so when it comes to proper training technique and fitness programming, your training style should specifically reflect your physique and performance goals. Although, most of us feel comfortable programming our own workouts, meeting with a fitness professional or personal trainer can hep you develop your SMART goals and strategize for your short-term and long-term goals. Meeting with a fitness professional, even for an assessment session, will identify any improper form during your lifts/exercises and address any minor and major imbalances that affect your movement patterns. When you assess your movement and focus on corrective exercise (which everyone NEEDS), you progress past any plateaus, build lean muscle mass more efficiently, and most importantly; accomplish better results FASTER.

Focus On The Big Picture

It’s easy to get excited about your fitness journey when you first start out, but over time you start to lose sight of the possibilities if you’re not seeing results right away. With home-life, work-life, kids, pets, travel, and everything else life throws at you, it takes patience in seeing subtle results in your body composition change.  It is important to visualize what you want to be and how you want to feel. While visualizing, it is also important to recognize that results take time and body composition changes don’t happen over night. Typically, the scale won’t even change in the beginning stages of regular exercise and healthy diet. There are many reasons for this and a major reason could be that your body is converting fat to lean muscle mass. What most people don’t know is that lean muscle mass (muscle) is denser and heavier than fat, however it takes up less area in the body and actually burns more calories while at rest. When you start to see changes in your body composition, it’s typically the fit and feel of your clothing before your see a change in the number on the scale.

Pro-tip: Don’t obsess over the scale. Weighing yourself should be a priority in your process of pursuing your health goals and tracking your weight on a weekly basis, as well as body measurements, can keep you in control of your body’s response to your diet and exercise plan. Obsessing over the scale ca have a negative effect o the body through your brain’s response to whether or not your expectation was met.

NEVER Say You Can’t Do Something

Mindset is everything. If your mind isn’t right, you can’t successfully practice things like discipline, integrity, and trust. On your fit journey, you build trust with yourself when you accomplish small daily tasks like completing your workout or sticking to your meal plan without cheat foods. When you start to get in the routine of turning down temptation, your discipline grows and your body starts to change. That’s when you start seeing results; when you are consistent with your SMART goals and follow your plan. Don’t forget, you will only be more successful with guidance of a health professional.

When you tell yourself or state to someone else that you simply “CAN’T” do something, it is extremely likely that you will never do it when in reality you could work to accomplish that goal with work put in over time. A better approach or question could be, “to what extent can I do this?” ENOUGH NEGATIVE TALK. When you tell yourself you can’t do one thing, what is your limit to can’t-ing with every other goal or possibility to challenge yourself on your fit journey?

 

We hope these five principles resonated with your personal fit journey and will help you combat any negative thoughts and bad habits! Keep working hard and always remember to focus on the big picture!

 

]]> Capital Athletic Club March 2020 Newsletter https://capitalac.com/cac-newsletter-library/capital-athletic-club-march-2020-newsletter/ Mon, 02 Mar 2020 19:02:54 +0000 https://capitalac.com/?p=2514 Capital Athletic Club March 2020 Newsletter
]]> Capital Athletic Club February 2020 Newsletter https://capitalac.com/cac-newsletter-library/capital-athletic-club-february-2020-newsletter/ Tue, 04 Feb 2020 18:35:36 +0000 https://capitalac.com/?p=2481 Capital Athletic Club February 2020 Newsletter
]]> How A Personal Trainer Can Transform Your Fitness Lifestyle https://capitalac.com/the-capital-athletic-club-blog/how-a-personal-trainer-can-transform-your-fitness-lifestyle/ Fri, 24 Jan 2020 19:13:22 +0000 http://capitalac.com/?p=2418 With each New Year, our lives are filled with more and more demands on our time.  Family, job and educational obligations steal increasing portions of our most precious resource—TIME.  By visiting The Club, you are showing a commitment to your health and well-being.  You hope each trip makes you more efficient with the rest of your time.  You try to make the most of resources to help your workouts, but far too often you neglect one of the greatest and most obvious opportunities at your disposal—CAC’s Training Staff.

Our multi-faceted Personal Training Team has decades of experience guiding all levels of fitness programming.  Their scope of skills and understanding of how to help you grow stronger, more durable and more confident in your everyday life is the most overlooked part of your membership.  You see them every day but too often you become comfortable in your own routine and they become part of the furnishings—easily overlooked and often under-utilized.

Simply put, not taking advantage of trainer’s expertise who are most likely to help you change your life for the better can limit your overall results.  So why not get the most of your time at The Club by putting the Training Staff in your corner, helping you build the best possible you.

The CAC Training Staff will make it possible for you to get the most out of each visit by:

  • Improving Form and Technique
  • Increasing Exercise Variety and Specificity
  • Providing Education to Live a Healthier Lifestyle
  • Keeping you Accountable to Reach your Goals
  • Empowering You

Form & Technique: Exercise techniques are full of subtleties and often practiced incorrectly.  There is a thin line that separates elegant goal-oriented movements producing new strength, endurance and confidence from futile movement combinations that are, at best, ineffective, or at worst, dangerous.  Having a CAC trainer to adjust your form and technique for safety and biomechanical efficiency can save you many hours over the course of the year—Time that can be put to better use elsewhere in your busy life.

Exercise Variety and Specificity: Without challenge, there is no change. The human body thrives on challenge and when challenges diminish our body can go static and stagnant. If you seek positive changes in your life, seek challenges in your workouts.  With our Training Staff guiding you, you’ll have a near-endless supply of exercises.  Whether for a specific goal, activity or injury or just to shake up your routine, the variety of exercises (with progressions and regressions based on fitness level) overflows and our Training staff stands ready to challenge your body with its diversity.

Education & Accoutability: By acquiring this knowledge through our Training Staff, you rid yourself of inefficiencies that make coming to the gym an exercise in the mundane.  If Knowledge is truly Power, then body knowledge is the truest and most intimate power–connecting your body with its roots deep in your soul.  A once-intimidating forum like the weight room or a group exercise class becomes an empowering conquest that brings a new confidence and motivation, a yearning to learn more and do more for yourself.

In the end, ask yourself, why am I not using more of the services of CAC’s Training Staff?

If your reason comes from fear or uncertainty, then we encourage you to schedule a complimentary session with a trainer with an open mind on how a client-trainer relationship can completely transform your workout routine and overall mindset of fitness.

 

CAC Trainers Pictured Left to Right: Sabin Morris, John O’Sullivan, Tyler Martin, Bruce Coolidge, Jeanette Link-Dolgovin, Christian Vega.

Here are some of the lives that our trainers have touched and transformed here at The Club:

“I was a former college athlete, and all I ever wanted to do was get back to feeling like I could take on the world again. Since college I’ve had numerous trainers and I felt like none of them ever customized things to me. John O’Sullivan has customized workouts both physically and mentally for his clients. He motivates me to be there every day and he motivates me to do best. Working out with him only three days a week has transformed my life personally and professionally.”

-CAC Member, Personal Training Client: Parker J.

I must confess my love for Small Group Training. I’ve taken “Balance, Core & More” with Bruce Coolidge for several rounds and the transformation is quite remarkable. I notice myself moving with a comfort and confidence I haven’t felt in ages. Highest recommendation.

-CAC Member, Small Group Training Client: Laurie T.

Do I want to endorse my personal trainer Jeanette Dolgovin? You bet I do! I’ve worked with Jeanette for over 8 years. During that time she and I have conquered my inner slacker! Jeanette has helped me – firmly but supportively – to dramatically increase my general physical fitness, to understand how to work out correctly, effectively and safely AND to accomplish all of this in workouts that don’t take more time than I’m willing to give! Finally let me stress that Jeanette is also very friendly and best of all lots of fun to be with. If you have to work out and of course we all do, Jeanette is the way to go!

-CAC Member, Personal Training Client: Fran E.

]]> Capital Athletic Club January 2020 Newsletter https://capitalac.com/cac-newsletter-library/capital-athletic-club-january-2020-newsletter/ Wed, 01 Jan 2020 18:52:59 +0000 http://capitalac.com/?p=2412 Capital Athletic Club January 2020 Newsletter
]]> Setting Achievable Goals for The New Year & The New You https://capitalac.com/the-capital-athletic-club-blog/setting-achievable-goals-for-the-new-year-the-new-you/ Fri, 20 Dec 2019 01:20:08 +0000 http://capitalac.com/?p=2388 How are you assessing your health and fitness goals for the New Year? How confident are you about achieving your goals? Do you have a plan?

These are some important questions that will be asked of you when you embark on your 2020 fitness journey and it’s crucial to be able to answer those questions in order for you to find success through this journey. We are here to tell you that you don’t have to go through this journey alone. It is absolutely okay to ask for help and seek guidance!

Realistically, many of us fail when we start a new program or plan to achieve our fitness goals because the process takes a lot of trial and error. New habits are being formed and that takes discipline, motivation, and most importantly support from other people! Anyone that is successful through their fitness journey will tell you that they didn’t do it alone and they had friends, family, co-workers, and other supporters that cheered them on and helped them stay accountable!

As a tightly- knit fitness community, our staff of Personal Trainers, Group Class Instructors, membership representatives, and even front desk receptionists, believe that emotional and mental support for our members is a key ingredient to their success. While we see our members every day putting the work in the weight room, cardio studios, pool, basketball court, or group classes, sometimes just telling someone “good job” isn’t enough to help them achieve their ultimate goals and highlight the main reasons why they are coming to the gym!

There are so many resources and possibilities in a tightly-knit gym community that can help you achieve the goals that didn’t quite seem attainable. It takes asking for help, opening your mind to new possibilities, and getting outside of your comfort zone.

Here are some opportunities that you can take advantage of in your local Club/Gym:

  • Personal Training
  • Small Group Training
  • Trying a New Group Exercise Class
  • Finding an Accountability Buddy
Personal Training

Fitness professionals that provide services like one-on-one coaching and personal training have dedicated their careers to helping people transform their life! Your fellow personal trainer that is available in your local Club/gym is able to provide you with a personalized fitness program based on your fitness goals, fitness interests, limitations that you may have physically and help you eliminate any risk of injury especially when you are using new equipment or trying new exercises! Instead of thinking about a personal trainer as an authoritative figure that is going to command you to exercise a certain way, think of them as a friend who is going to keep you accountable, keep you consistently exercising with an executable plan, and have the ability to help you accomplish goals that you might not be able to achieve on your own.

Small Group Training

Small Group Training is an exciting new class format that focuses on performance-driven training in a small group setting (3-7 participants) and gives you access to a Personal Training Professional that is able to provide personal training guidance to multiple students at once. Typically, Small Group training class formats include specialized equipment that may not be available in your traditional weight room or it could be equipment that you may have not considered incorporating into your workout! Once you try these new pieces of equipment and/or new exercises. you will be hooked! On top of the specialized equipment that you are using in class, you are participating in this class with like-minded people with VERY similar fitness goals. Overall, you enhance your performance based on your fitness goals, increase your fitness knowledge base in each Small Group Training class, and make friends with the other class participants!

New Group Exercise Class

The great thing about Group classes is that there are so many choices for so many different types of fitness enthusiasts! The choices are virtually endless and always evolving. New group classes with specific training tempos, volume, and intensity can determine how you can fill your gaps on your individualized training routine! If you want to increase flexibility and stabilization, Yoga or Pilates can help you achieve your goal and encourage you to stretch with fitness instruction and other like-minded people working towards the same goal! The same example can be made for High Intensity Interval Training! If your routine is lacking the creative and intense edge that you see in high intensity interval training classes, then you can join a class, get your heart rate up, improve your overall performance, and even focus on strength development, speed, agility, quickness, and power training. If you’re thinking about taking a Group Exercise class, consider these class formats when you’re looking at a class schedule: Cycle/Spin, Strength Conditioning, Power Pump, HIIT, Yoga, Pilates Reformer, Ballet Pilates, Cardio Conditioning, Abs Blast, Mat Pilates, Step Aerobics, and Cardio Dance.

Accountability Buddy

Like we said in the beginning of this article, people setting achievable fitness goals for the New Year don’t find success when they do it on their own. Most people find success when they have support from their loved ones and the people they interact with on a daily basis. Although it is important to open up about your fitness journey and the ups and downs that it comes with, sometimes you can run into “negative talk” from the people that you interact with. Unfortunately, there are people that may be your friends, family, or co-workers that don’t understand why you are taking measurable steps like working out, eating healthy, and changing daily habits. In these situations, you may be faced with negative feedback, which can be very discouraging when you are still forming these habits. FIND AN ACCOUNTABILITY BUDDY! This buddy can be anyone that shares similar goals or just understands your “why”. Having someone that understands why you are trying to improve your life with the new habits that you are forming and your fitness goals can help you stay on track when you don’t want to go to the gym, or when the office gets a pizza party and pizza doesn’t fit into your meal plan. Inversely, you can be that person’s accountability buddy and encourage them to follow in the same steps that you are! Don’t limit yourself on accountability buddies! If you have the opportunity to be accountability buddies with 5 people, then nurture those relationships!

Although it can be a daunting first experience with a personal trainer, group class, or new exercise, it is important to remember that these people and resources are here to help you and your success.

We would like to end this article with addressing the MOST IMPORTANT STEP through the process of setting achievable goals, which is setting realistic and attainable goals! It is ideal that you are realistic when you get started on a new fitness routine or revive the one that you have been following without real intention. Once you have your goal, which can be determined with a personal trainer, accountability partner, or a friend/family member, you will have an executable plan to follow and have more potential in reaching your health and fitness goals!

Cheers to the new decade 2020 and achieving our fitness goals!

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