[28-Sep-2026 04:06:31 UTC] PHP Fatal error: Uncaught Error: Class 'mp_timetable\plugin_core\classes\Model' not found in /home/capitalac/public_html/wp-content/plugins/mp-timetable/classes/models/class-column.php:10 Stack trace: #0 {main} thrown in /home/capitalac/public_html/wp-content/plugins/mp-timetable/classes/models/class-column.php on line 10 [28-Sep-2026 04:06:32 UTC] PHP Fatal error: Uncaught Error: Class 'mp_timetable\plugin_core\classes\Model' not found in /home/capitalac/public_html/wp-content/plugins/mp-timetable/classes/models/class-events.php:12 Stack trace: #0 {main} thrown in /home/capitalac/public_html/wp-content/plugins/mp-timetable/classes/models/class-events.php on line 12 [28-Sep-2026 04:06:33 UTC] PHP Fatal error: Uncaught Error: Class 'mp_timetable\plugin_core\classes\Model' not found in /home/capitalac/public_html/wp-content/plugins/mp-timetable/classes/models/class-export.php:10 Stack trace: #0 {main} thrown in 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/home/capitalac/public_html/wp-content/plugins/mp-timetable/classes/modules/class-taxonomy.php on line 8 fitness – 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. Wed, 22 Sep 2021 01:55:45 +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 fitness – 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 Get to know your CAC Massage Therapist- Andrew Hardardt https://capitalac.com/the-capital-athletic-club-blog/know-your-cac-massage-therapist-andrew-hardardt/ Wed, 22 Sep 2021 01:46:06 +0000 https://capitalac.com/?p=3064 What made you want to become a Massage Therapist?

I wanted to move away from corporate and start working with my hands again after years of doing creative design work on a computer. After nearly 30 years of deadline-oriented work, I had enough. It was time to reset my life.

How would you describe your Massage work?

My work is an amalgam of physical massage and orthopaedic rehabilitative work. I don’t do a ton of “comfort” work even though it has its place; I believe my style is more effective for most patients. I use softer techniques to complement and complete, often closing with something to quiet your mind and ease you back to reality.

What is something that you would like the client to understand about the massage process?

If you are trying to be healthy, massage is part of your program. Ask any pro athlete, coach, or trainer, and they will agree. Your training and workouts will be better, more effective, and efficient when you utilize all the muscles available for a given movement. Without massage, you are playing half the game.

When you work out, your larger muscles almost always override the smaller ones that help control your movement [these are your ‘synergistic’ / supporting muscles]. When the smaller muscles are weak from being constantly overridden by your larger ones, you have less control over your body’s ability to stabilize. You fatigue more quickly and can lead to improper movement culminating in injury.

Oh, I can’t forget this: my work isn’t for the faint of heart. You will learn about yourself when I work with you. Sometimes, it seems easy and comfortable, sometimes it’s as hard as any workout and you may not feel great right off the table. But and this is the key, you will improve across the board: mentally and physically, coordination and balance, sleep, even eating. That’s what I do for you.

What are some interests that you have away from the massage world?

I have three cats and am still an active Art Director and Designer for a very select group of clients. I play guitar, bass, drums, percussion and still ride my bike and work out as much as possible. I’m restarting my stretching and yoga as well. Kind of a full plate but I like that.

Contact the front desk and schedule an appointment for yourself, you’ll be glad you did. Andrew is CAMTC, AMTA, and ABMP Certified.

 

More About Andrew

I was an Art Director [AD] for nearly 30 years. I worked with some amazing people with whom I formed lasting relationships, worked with some very large businesses as well as Mom and Pops. I still do a bit on the side as I enjoy working with great people who care about their clients and their products/services.

I started when the computer wasn’t considered a viable design tool. That changed with the advent of Desktop Publishing allowing two major shifts to occur: 1. Almost anyone could “design” brochures, business cards, and other marketing material, and 2. Clients became far more independent. The net effect of this was shrinkage of the work pool and a focus on not working with AD’s and designers who asked questions regarding the client’s approach to marketing. As an AD who studied my clients, I suddenly became persona non grata.]

The computer took away much of the hands-on creative work and I wasn’t working with my hands as I wished. [Much of what I did became digital-only, very little was put to paper before execution. The computer became a necessary crutch, and I changed as much as I could to keep my hands in it by moving deeper into packaging design and creation.]

I took a sabbatical in 2003-2007 and became a USA Cycling Expert Coach. I worked with a high school team, coached at three USA Cycling regional training camps, and taught racing and riding skills to over 500 new and returning cyclists. I got to ride alongside some of the sport’s best pros and amateurs. In addition, I took better care of myself and my cycling and running clients, practiced and taught yoga, rode 10,000 miles a year throughout Europe, and generally got my act together after nearly 30 years of fighting a system with which I had become disenchanted.

Then I moved to Europe to be with my wife, dove back into AD/design [the system wouldn’t allow me to coach for a living] work for five years, got laid off then sought a new path for way too long. I finally asked friends and family what I should do, and everyone said, “go into massage. You’re good at it”.

A whole pile of serendipity and training later, and here I am… Eclectic background and all.

 

]]> 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.  
]]> 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!

 

]]> 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.

]]> Healthy Snacking & How to Avoid Over-Indulging https://capitalac.com/the-capital-athletic-club-blog/healthy-snacking-how-to-avoid-over-indulging/ Fri, 23 Aug 2019 17:45:40 +0000 http://capitalac.com/?p=2148 You are not alone when it comes to snacking struggles. We have all been there. It’s the end of the work day and you’ve eaten your light breakfast and light lunch in hopes that you will drop some of the extra weight. Once you get home, you open the snack cabinet and binge-eat without even the thought of what to eat for dinner. This kind of snacking is very common for everyone. There is a misconception regarding how much you should eat with each meal and how often you eat through your day. We are here to tell you that you don’t have to restrict yourself to lose weight. The trick is to never go hungry. In this nutrition-themed article, we plan to provide healthy snack alternatives for you to prep for your day that will help boost your metabolism, fight your unhealthy cravings, and give you the energy to focus on your priorities (i.e. work, school, workout, etc.).

The great thing about healthy snacking is that it helps promote healthier habits overall. Once you start substituting your snacks with better foods, your main meals (breakfast, lunch, and dinner) will also start to shift to healthier food options as well. With this being said, we would like to share some very real advice that we encourage you to follow when making this nutritional/lifestyle change.

Listen to your body and plan your eating schedule around your daily schedule. Three meals a day is encouraged, especially breakfast. If you are “healthy snacking” without any real calories from meals, then you are continuing the habit of restricting your diet and it will be very unlikely that you see any results for your health and fitness goals. 

 

Moving forward, if you can prioritize your time at the grocery store to purchase healthier alternatives for snacks and prepare your snacks the night before you plan to eat them, you will have less excuses to choose your unhealthy snack choice. Let’s face it! We all have those special unhealthy snacks that our minds and bodies crave! There are many different categories of snacks that individuals choose from based on personal taste/texture/size preferences. Here are some healthy alternatives and appropriate times of day (based on your schedule) to plan your nutritional snacks:

Morning Snacks (between breakfast and lunch):

Breakfast from Fresh Natural Yogurt with Homemade Granola and Blueberries in Glass Jars on Light Pink Background

  • Fresh Fruit: apple slices (with nut butter is preferred), strawberries, bananas (with yogurt or honey toast)
  • Yogurt or Cottage Cheese (if you eat dairy): add honey, fresh fruit, cinnamon, or nutritionally enriched granola (low sugar) for substance.
  • Smoothie (avoid sugary smoothies): blend up ice, frozen fruit, your choice of milk/water/ low-sugar juice, throw in some seeds (chia of flax), greens, protein powder (will satiate cravings), and a low calorie or sugar-free sweetener!
  • Oatmeal: any kind of oats will do! Typically, instant oats are easiest to prep. You can add protein powder for less cravings and to help body & brain productivity! Don’t go crazy on the sugar! Your protein powder + cinnamon can provide a sweet taste without added sugar.
  • Chia Seed Pudding: 1 cup of milk (any kind), 3-5 tablespoons of chia seeds, cinnamon or cocoa powder, something to sweeten (sweetener drops or stevia). Prep in mason jar and leave in fridge overnight! Protein can also be added for extra nutrients.

Afternoon Snacks (between lunch and dinner)

Healthy homemade hummus with assorted fresh vegetables and pita bread.

  • Carrots/Celery with hummus
  • Mixed Nuts or Almonds (lightly salted)
  • Whole grain crackers with salmon/tuna
  • Whole grain toast/Low carb toast with almond butter or PB Fit Peanut Butter

Keep moderation in mind and portion when preparing your snacks and anticipate that these snacks will be appropriate to consume after you have allowed your main meals to digest. Don’t forget about your hydration! Too many people fail to consume enough water to stay properly hydrated! Not to mention, hydrating regularly will allow your food to digest more seamlessly and your body will absorb more nutrients from your food during digestion.

We understand that some individuals struggle with drinking water because of the lack of flavor! Try adding freshly-cut fruit to infuse in your water. Another alternative could be zero calorie flavored water or sparkling water!

Hydration Tip: Drink a glass of water before and during your meal/snack to avoid over indulging with your portion size!

We hope that this article as been helpful for anyone looking to make gradual, healthy lifestyle changes with their health and nutrition! This is a friendly reminder that eating well does not have to be restrictive. The goal is to eat healthfully and remember day after day how prioritizing 10-20 minutes out of your day to prepare for your healthy alternative snacks and hydration can help your body function optimally, increase brain productivity, improve gut health and digestion, increase natural energy levels, and help you manage your wellness goals!

We are excited to announce that a Low Carb Bread Recipe will be coming soon to the blog, provided by one of our long-time members who used to work in the food industry and a renowned Chef! If you’re looking for an alternative to bread that has a low-glycemic index and will assist your dietary options with bread, this will be the recipe for you!

]]> Escape The Summer Heat & Discover The Benefits of Pool Exercise https://capitalac.com/the-capital-athletic-club-blog/escape-the-heat-this-summer-discover-the-benefits-of-pool-exercise/ Mon, 22 Jul 2019 18:00:55 +0000 http://capitalac.com/?p=2068 Without a doubt, Sacramento is a wonderful city to live in with so many possibilities to explore fitness in all forms. Our region makes it even more desirable as we are within a 2-hour drive from destinations like, Lake Tahoe and San Francisco. The seasons are more forgiving than most cities in the United States, but if you are a Sacramento resident, you know the feeling of the dreaded summer heat. Although, we have the luxury of being so close to two huge destination cities, we are typically more interested in enjoying our weekends here in the city of trees. The hard part is figuring out a way to cool off when Summer persists. Luckily, The Capital Athletic Club has one of the best private outdoor pools in the Sacramento region! In this article, we will talk about the benefits of pool exercise as well as the different ways to take advantage of pool access!

Capital Athletic Club Swimming

Open All Club Operating Hours

Monday-Friday: 5:30am to 10pm
Saturday: 8am to 6pm
Sunday: 9am to 4pm

 

25 Yards in Length and 3.5 feet deep the entire length

72 Lengths equals 1 Mile

36 Lengths equals 1/2 Mile

 

4 Lanes Available during non-class times.

2 Lanes Available during class times.

 

Limited Membership at CAC: Everyone must be willing to share a lane if 4 pool users are occupying lanes. On average, 1-3 pool users are occupying lanes throughout the day.

 

Incorporating pool exercise into your weekly workout routine can be much more versatile than you think! You can plan a workout with lap swimming, water resistance training, and even Water Fit classes with great music and an instructor to structure your workout and encourage you to complete 45-60 minutes of cardiovascular exercise. Keep reading below as we outline the specifics on these three different types of pool exercise:

  • Lap Swimming: With each unique lap swimming pool, you will be swimming lengths with may different swimming strokes to choose from. Each stroke has a specific technique that can help you improve strength, flexibility, joint health, and mobility. For most swimmers, the traditional freestyle stroke can be ultra-effective in keeping your heart rate up for cardiovascular improvement as well as achieving a full-body workout. We recommend swimming laps at your comfortable pace for 30 minutes or more. A key component is performing your desired swimming stroke in a relaxed, natural fashion so that your body can move more freely through the water and work against the water resistance. If you are not familiar with a proper swimming technique or would like to improve your confidence in lap swimming, CAC has a swim coach on our pool desk available to help anyone interested in improving their water skills Monday-Thursday evenings. CAC’s swim coach posts weekly workouts for any swimmer getting their training done in the water.
  • Water Resistance Training: Pool exercise does not always have to be traditional lap swimming. Many pool users practice a variety of movements such as, walking, sprinting, or other forms of movement in the water instead of walking on a treadmill or running on a concrete sidewalk. Many individuals underestimate the challenge of walking laps in a pool until they experience it physically. This form of exercise is much lower impact than performing cardio exercise on equipment or outdoors as the body is relieved of the full weight that is absorbed through the joints when doing cardio. The additional resistance that your body experiences from water pushes your muscles to work harder and smarter to move through the heavier density of water. Many healthcare professionals and physical therapists prescribe Water Resistance training, otherwise known as Aquatherapy, to help their patient improve mobility without causing more damage or delays in rehabilitation.
  • Water Fit/Water for Athletes Classes: Classes in the pool can be fun and engaging for those who are looking for a fun workout and/or an alternative to high intensity classes that can cause high impact to the body. CAC has a wonderful selection of weekly Water classes that includes formats such as, Water Fit Aerobics to get the heart rate up with rhythmic movement to fun music and Water for Athletes that challenges an individual typically accustomed to higher intensity group classes without the high impact that someone would experience during classes like HIIT, Cardio Conditioning, or BootCamp. Both water class formats offered on Capital Athletic Club’s group exercise schedule incorporate various swim equipment that enhances the experience during your class. Water Fit can incorporate water weights and noodles to help strengthen upper body and core muscle groups. Water for Athletes incorporates kickboards, pool boys, water weights, and hand fins to help enhance the specific resistance that each exercise requires. Swim equipment is such a great tool to enhance your pool workout and strengthen any muscle group that you would to improve on.

 

It’s no surprise that getting in the pool can motivate someone to go workout more because your workout can be fun rather than tedious. Swimming can also be a nostalgic memory of younger experiences, which can motivate an individual to experience the feeling of youthfulness and more energy that comes from regular exercise. Fun Fact: Did you know that an individual burns more calories during a 30 minute swim workout opposed to jogging the same amount of time? On average, depending on the intensity of your swim OR run, you can burn an average of 75 calories more per ½ hour!

 

Don’t let time pass you by! Escape the Sacramento summer heat and visit us here at The Capital Athletic Club to check out our outdoor pool and spa areas! You just might find your new oasis away from home and work!

]]> A Guide to Healthy Traveling https://capitalac.com/the-capital-athletic-club-blog/a-guide-to-healthy-traveling/ Thu, 27 Jun 2019 20:24:35 +0000 http://capitalac.com/?p=2011 You can stay on track and still enjoy your vacation!

 

Isn’t it the truth that most of us are so motivated preparing for a trip just to sacrifice all that hard work for indulgences and bad habits? There is no reason that you shouldn’t be able to maintain your healthy habits while on vacation. The key is to find a healthy balance!

 

In this guide, you will find many tips that will help you manage your nutrition, supplementation, fitness plan, and much more!

Stay Active!

Plan healthy activities that force you to get moving! This plan can include a temporary gym membership nearby or taking advantage of the hotel gym! If you’re planning an outdoorsy trip, find some hiking trails, go swimming, try kayaking or stand-up paddling. You will have more energy for the day and your body will be able to boost immunity and metabolism while you find your “balance”. Last, but not least- don’t forget to stretch regularly!

 

Expert tip to consider: Exercise in the morning– your immune system and metabolism will be boosted for the rest of the day!

 

What and How to Eat!

Your nutrition shouldn’t be perfect while on vacation, there will be treats and indulgences that should be enjoyed. It is important to practice moderation with ultra-fatty & sugary meals. Depending on your diet, it may be wise to focus on a healthy protein, greens, and an easily digestible carbohydrate. If you’re practicing Veganism, Keto, or any other diet, be conscientious of what foods promote healthy digestion and gut health. It won’t hurt to prepare healthy snacks for your adventures. If you know you’re going to be outside or away from easily accessible food, pack some fruit or your favorite healthy snack!

Expert Tip: Go grocery shopping when you arrive to your vacation destination! If you have the space to store food and drink, shop for the foods that you would typically eat while on your routine at home.

 

Don’t Forget Your Supplements!

If you take daily supplements, then vacation is no reason to stop that part of your routine. A protein shake can be a very sensible snack while you are on the go and need some protein to stay in an anabolic state [your body is building or repairing tissue]. If you take a greens supplement to promote a healthy digestive system, vacation habits are all-the-more reason to limit bloating and inflammation. A tip for any travelers with supplements, measure out your powders/vitamins/pills into separate Ziploc baggies and determine how many portions you need during your trip. You don’t need to bag your vitamins/pills, but if you’re trying to reserve space, then this will help! I recommend keeping your supps in your personal pack in case you need to take them on the go and to prevent them from opening in your carry-on/checked bag.

 

Expert Tip: When bagging your supplements, double bag them!

 

Avoid Drinking Your Calories!

Water will probably be your best friend while traveling. It is crucial to stay hydrated through the madness of going through all the hoops of travel. When staying hydrated, your metabolism will be able to perform more seamlessly and decrease bloating. Your brain and skin will also thank you!

 

Expert Tip: Always have a refillable water bottle with you. Every airport has water filling stations with filtered water.

 

Get Enough Sleep!

Most of us make the mistake of getting too excited on our first night on vacation and let loose! Although, you should be able to enjoy vacation, you may be experiencing time-change or climate-change. Your body needs to adjust properly, and a lack of sleep will not allow your internal clock to reset. If you’re waking up with a hangover, the effects may be much more intense as well. It may be wise to get drinks earlier than usual. This way, you can still have your fun and get enough sleep for the next day’s adventures!

 

Expert Tip: Set a time to go home each night if you’re out. Bed-time is such a glorious time after a long day!

 

Moderation, practicing healthy habits, and establishing a routine doesn’t have to be impossible when you’re trying to enjoy your time off. If you’re motivated by a fit lifestyle, these tips can help you mentally prepare for your upcoming summer vacation!

Check out some of our member’s most recent adventures!

 

                                                                                                      

 

Kelsey @ Trinity Alps                                                                           Brooke @ South Lake Tahoe Trails                                         John & Family @ Shanghai

I try to find fun activities to do when traveling,                                  I always make sure that I’m staying hydrated and I               Bring at least two pairs of walking shoes

like renting bikes, kayaks, or finding running routes.                          have easy access to my daily supplements!                          just in case your first pair gives you issues!

 

 

]]> Why It’s So Important To Take Full Advantage of Your Gym Membership. https://capitalac.com/the-capital-athletic-club-blog/why-its-so-important-to-take-full-advantage-of-your-gym-membership/ Tue, 09 Apr 2019 20:10:57 +0000 http://capitalac.com/?p=1864 Everyone has their own fitness interests that typically involve investing in a gym membership. Unless you’re outside the reach of a gym or health Club, even the outdoor enthusiasts find that they will need to supplement their hiking, swimming, paddling, and running adventures with resistance training and fitness instruction. It will be inevitable that you will eventually cave in and start shopping for a gym that’s right for you.

We are not here to talk about shopping for the perfect gym. We are here to talk about how you will benefit from using the amenities that are inclusive in your membership! Depending on your gym, you will have a list of amenities that you can take advantage of once you join. Below is a list of all the reasons why you SHOULD be taking full advantage of your gym membership amenities and how trying new things will benefit you in the long-term affect:

  • Invest in Yourself: Depending on your budget, your gym should be a place that you spend the most time at beside home and work. Invest in a gym that you enjoy. You should enjoy the atmosphere, the people, the equipment, and the group classes if you are a Group Exercise student.
  • Improved Self-Esteem and Confidence: Although it may be scary to start working out at a new gym, especially if you are not completely confident in a gym, the more you utilize your gym membership and participate in the amenities, the more you will start to appreciate your progress physically and mentally. Results drive the mind and your progress doesn’t go unnoticed. Connect with a trainer to receive an orientation of the equipment. They will be happy to explain how the equipment is used and what may benefit your fitness program.
  • Connection & Camaraderie: Making connections with other gym members in group class or in the weight room can result in new friendships. It is proven that connections with other members at your gym may increase your attendance and overall experience.
  • Spark New Fitness Interests: Try a new class that you are considering, meet with a personal trainer to start a new fitness program, or maybe jump in the pool for lap swim! Your gym membership shouldn’t be limited to the amenities that you are only comfortable with. Your fitness awareness will improve when you experience new ways to exercise like a HIIT class or Pilates Reformer. Who knows, you may find a new activity that you fall in love with!
  • Reliable Fitness Instruction: Personal trainers, group class instructors, and coaches are here to help you. They have been carefully selected to provide a standard level of fitness programming that we can’t always create by ourselves. Many gyms include personal training in the membership to create an initial program. The Capital Athletic Club includes 3 initial one-hour sessions for members to meet with a trainer and create a workout routine that matches their fitness interests and goals. Classes provide the same kind of structured exercise in a group, so you can join in on a workout that you can follow along to with others to encourage you!
  • Increased Healthy Habits Outside of the Gym: It has been proven many times over that increased physical activity improves quality of life and promotes healthier habits. If you are consistently using your gym membership, you are more likely to be happier, have a better attitude at work and home, eat healthier, experience better sleep, be more productive, and increase more outdoor activity.

Many fitness professionals believe in different fitness ideologies, but we are certain that anyone with a passion for fitness believes in variety and consistent change. If you are an individual that has invested in a gym/club membership, please take advantage of your options that your gym provides!

 

If you are looking for a new Club membership with a variety of amenities to provide you with various exercise opportunities, please feel free to contact us at The Capital Athletic Club! We are always happy to welcome a new member to the CAC family! Click This Link to Explore CAC Membership

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