[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 Training – 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. Fri, 24 Jan 2020 19:13:22 +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 Training – The Capital Athletic Club | The Capital Athletic Club is Downtown Sacramento, California's Premier Full-Service Athletic Club that provides a variety of amenities including cardio and weight equipment, fitness classes, training, swimming pools, basketball courts, and services to help you be fit, healthy, and happy. https://capitalac.com 32 32 How 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.

]]> 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!

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