[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 Health – 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 Health – 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!!

]]> 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!

]]> 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!

 

 

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