[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 Personal Trainer – 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, 31 Mar 2021 19:51:17 +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 Personal Trainer – 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 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!

]]> 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.

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