LABOR DAY - SEPTEMBER 7

In observance of Labor Day, we will be CLOSING @ 12 PM

 

FALL GROUP EXERCISE SCHEDULE

(changes in bold, starting week of August 31)

 On hold until next Summer

Mon/Wed AM - Beach Bootcamp

Fri AM - Park Tabata

 Yoga 360 w/Violet Rangel

Tuesday/Thursday's @ 1 PM

Pilates on the Ball w/Lori

Tuesday's @ 2:30 PM

Spin w/Jan B

Wednesday's @ 8 AM

Fight Club (Kickboxing) w/Alfredo Borrego

Friday's @ 6:45 PM

 Click for Labor Day Group Class Schedule 

 

ATTENTION STUDENTS

 Student School Schedules were to be submitted to membership by September 1st to retain your STUDENT RATE.  Standard rate will apply for September dues if schedule was not received.

 

SEPTEMBER IS NATIONAL AWARENESS MONTH FOR...

 Childhood Obesity - One in three American kids and teens are overweight or obese.Overweight children have a higher risk of developing heart disease and diabetes later in life. Children can become overweight or obese due to genetic facts, lack of physical activity, and/or unhealthy eating habits. For more information, visit http://cdc.gov/healthyyouth/obesity/facts.htm 

Ovarian/Prostate CancerOver 20,000 woman will be diagnosed with Ovarian cancer and 233,000 men will be diagnosed with Prostate cancer this year. Don't skip your doctor appointments! For more information & symptoms, visit: http://www.cdc.gov  and http://www.cancer.org 

YogaYoga isn't just a physical exercise program. It is a scientific system designed to generate greater clarity and harmony in life.  Benefits can include: Lower Blood Pressure & cholesterol, better skeletal alignment, increased bone & joint strength, enhanced brain function, greater flexibility, & more. The Belmont offers over 15 yoga classes per week. We would be happy to assist you in choosing a class.

 Grandparents Day - September 15

 

OVER 40 = MORE WEIGHT TRAINING

As a 40+-year-old, you don't need to be afraid of the weight room. Strength-training is one of the most effective ways to build and maintain muscle, which is especially important as you start to get older. On average, adults lose a half pound of muscle every year after the age of 30, according to the American Council on Exercise. Weight training can help you avoid this decline in muscle mass -- but to get the results you're after, include the right exercises, create a proper workout schedule, and weight train safely to avoid injury. 

It's best to work your upper and lower body on alternating days, to give your muscles time to rest in between. Overdoing it is not going to get you better results and  in fact, it's the complete opposite. Without adequate rest, your muscles don't have time to repair themselves, and you will deplete your energy and lack in muscle gains as a result.

Weight training is important, but if you're not including enough cardio during the week, you're not going to get to show off those muscles you've worked so hard for.  You don't need intense cardio workouts, but even three to four sessions a week of some brisk walking, running, cycling, or rowing will help you burn fat and stay fit.

A well-designed weight training program for a 40+-year-old can lead to increased  muscle strength and size, improved endurance and decreased body fat. Weight training can be dangerous if you're not doing it safely, particularly if you're using the  wrong amount of weight. Always use an amount of weight that creates resistance,  without making you strain. Only increase the amount of weight you're using when you can complete a full set of 12 reps of any exercise -- and only increase it by 5 percent increments to avoid putting too much stress on your body.

To learn more about weight training or update your current program, contact one of our Certified Personal Trainers.

WHY YOU SHOULD KNOW YOUR RESTING METABOLIC RATE

With many of our members taking advantage of our Summer 50% off RMR tests, they have been able to stay on track during the Summer months.  Not only did they reduce their body fat and lose weight, they increased their daily caloric intake (get to consume more calories) and expenditure (burn more calories at rest). Wouldn't it be nice NOT to have a "weight loss" resolution but an "increase in strength" or "try a new class" resolution in 2016! For more information, contact  Stephanie to schedule your appointment & learn about test preparation. By appointment only.

BREAKFAST IDEAS FOR THE MORNING RUSH!

School is back in session and our lazy summer days become a jammed packed fall. Breakfast is the "most important meal of the day," however, trying to get out the door on time for school can mean skimping on morning nutrition. Studies show that kids who eat breakfast concentrate better, display better muscle coordination, have increased strength and endurance, and also have higher attendance rates and lower rates of tardiness. All of which makes sense: kids who are hungry have a harder time paying attention and learning. Breakfast supplies kids with key nutrients like calcium, iron, B vitamins, and vitamin D. Kids who eat breakfast also are less likely to be overweight and more likely to have an overall healthier diet; a fact that holds true for adults too! Here are 7 "on the go" ideas.

  1.  Whole-grain cereal with sliced banana and berries served with fat-free milk.                  
  2.  Parfait: Mix plain or vanilla Greek yogurt with chopped nuts and sliced berries.          
  3.  Peanut butter and sliced apples on whole-wheat toast                                                    
  4.  Sliced turkey breast and low-fat cheese on a toasted whole-grain English muffin            
  5.  Breakfast Wrap: Spread peanut butter on a whole wheat tortilla and top with chopped    peanuts, raisins and a sliced banana                                                                                
  6.  Whole-grain mini bagel with 2 tablespoons of peanut butter and sliced banana              
  7.  Whole-grain granola bar, fresh fruit (like an apple or banana), and a container of milk

For more great ideas and recipes, visit  http://www.fruitsandveggiesmorematters.org

 TAKE A HIKE!!

 September 5th & 19th, 7-9 AM for 4-5 miles of intermediate hiking. Meet Scott at Starbucks at 6:55 AM. Starbucks: 7958 E. Coast Highway, Laguna Beach 949.376.5221 or 7 AM at El Moro Visitor Center $15 parking: 8471 PCH, Laguna Beach. Scott's cell: 562.668.1904  

 This email address is being protected from spambots. You need JavaScript enabled to view it.  

RACQUETBALL

If you are interested in learning more about our Racquetball Leagues or pickup games,

 contact Marc Bosscher - This email address is being protected from spambots. You need JavaScript enabled to view it.

REFER A FRIEND

 Don't forget to refer a friend & receive up to $50. Ask Membership for details.

 NEED A BABYSITTER?

 Stop by Childcare to pick up a list of qualified babysitters.

 STRETCHING & FLOOR EXERCISE AREAS

 Searching for floor space? There are several areas on the second and third level  of the club that can be used.  Most of the spaces offer mats, stretch straps, foam rollers, etc. On the second level - in front of or inside racquetball courts.  The third level - Group Ex room (Studio A) & Spin room (Studio B) when there is not a class in session, Studio C (between spin room & Murphy's), & open area loft. For your safety, please do not use the weight room for floor exercises or stretching. Need help? Contact one of our trainers to help locate a space that works for you!!

FREE WORKSHOP 

Do you have a hard time looking over your shoulder? Do you get neck aches that make it impossible to turn your head? If so, my FREE workshop may help increase your range of motion! 

Thursday, September 3 @ 10:30 AM & September 10 @ 11:30 AM

Please RSVP to Stephanie for details, space is limited.

 

BELMONT SHORE CAR SHOW

Sunday, September 13

9 AM - 3 PM 

The streets will be closed & traffic backed up, so plan your day accordingly.

 

 "Everything we do begins and ends with our members."

 

Congratulations to our Anniversary Raffle Winners!

BBQ Grill- Matt Weber

Dark Green Bike- Kellyn Carlson Light Green Bike- Rob Katchen

Patio Cooler- Maria Michaelson

3 Months of Dues- Hitch Elkins 5 Months of Dues- Floyd Flanagan

$35 Murphy's Gift Certificate - Keegan Pabst

Updated Group Exercise Schedule

(changes in bold)

Vinyasa Flow Yoga w/Erika G - Wednesday's 7:30 - 9 PM

Elevated Energy w/Erika B - Thursday's @ 6:30 PM Group Exercise Studio

Thursday evening ZUMBA CANCELED

Spin w/Erin E - Friday's @ 5:15 AM

ZUMBA w/Rachel M - Friday's @ 5:30 PM Bring a friend for FREE!

Saturday Mindful Mornings in the park is CANCELED

ZUMBA w/Amber R Saturday's @ 12:45 PM 

How to keep your next vacation & business trip from interfering with your workout routines!

Maintaining a workout routine while traveling does not have to be impossible. While most of us claim we gained at least five pounds on our last trip, it is actually less than one pound. The change in our daily routine can cause the body to retain water and disrupt the digestive system, leaving us feeling bloated. When traveling, daily water intake is reduced, are more sedentary than usual, ingest food higher in sodium, & may not sleep as well. Here are a few ideas to help make your next trip less painful:

* body awareness & posture - maintain proper alignment by sitting with your feet touching the ground, hip-width apart. Find your neutral spine, roll your shoulders around, tilt your head side to side, right and left, roll wrists & ankles. Do several times an hour.

* movement - maintaining circulation, range of motion and exercising muscles with five to 10 simple exercises whether you are in a hotel, airport, rest stop, etc. 

Hotel, airport, rest stop exercises - Perform each exercise 30-60 seconds  Squats  Lunges (forward, back, hold)  Standing side leg lift  Plank hold  Hip circles  Push-ups  Sit-ups  Jump rope. Have little ones?  Have them scooter, jump rope, or join you as they need movement too!

Sitting on an airplane for hours can cause blood to pool in the deep veins which can lead to clots, especially in the legs. To avoid an increase in blood pressure, sit with your knees at various angles during the flight. If you can’t get up and walk the following exercises will help keep blood flowing. Airplane exercises – 50 reps  Ankle rolls & calf raises  Push one foot down into floor at a time, squeezing your glutes(buns)  Alternate knee lifts  Abductor/adductor – use your hands to resist thighs moving out/in

* improving digestion - maintain energy levels with sweet potatoes (baked night before & wrapped in foil), place sliced turkey in zip lock bag, meal replacement bars, apples, oranges, & bananas. To avoid headaches and indigestion, eat fresh pineapple or drink coconut water. Add lemon to drinking water to assist with indigestion, boating, & constipation. Pack trail mix- 3 handfuls of nuts to 1 handful of dried fruit (to avoid sugar imbalance). Protein powder to mix with water, add cinnamon to balance blood sugar. Replace bigger meals with small snacks & adjust them to the new time zone. Try these apps for eating healthy: iFly Pro-helps you find restaurants near your gate in the airport. Clean Plate-searches for the best options near you (yelp for the health nut). Find Me Gluten Free - searches for gluten-free options near your location. Contact one of our trainers for more ideas or assistance

 YARD SIGN WINNERS

#belmontproud

1st place: 3 free months of dues was @catalinalvr

2 runner up's: 1 free month of dues each was @connieoser & @akvileharlow

 Hydrating Foods

Water is the obvious key to hydration, but you can hydrate through many of the foods you eat.

Cucumbers: With a water content of 95%, they also contain phytonutrients that have been linked to anti-inflammatory and anticancer properties.

Tomatoes: At 94% water & 30 calories/cup, they also contain antioxidant lycopene, vitamin C, & potassium.

Skim Milk: Containing 91% water, protein, & sodium makes this a great post workout beverage.

Strawberries: 91% water, Vitamin C, and 3 grams of fiber/cup.

Read more....

 "Paint the Glass"

August 5th 7 - 9 PM

Featuring Blue Moon Horchata Beer

Contact Murphy's Pub to reserve your glass

 Take A Hike!!

August 8th & 22nd

7-9 AM for 4-5 miles of intermediate hiking.

Meet Scott at Starbucks at 6:55 AM. Starbucks: 7958 E. Coast Highway, Laguna Beach 949.376.5221 or 7 AM at El Moro Visitor Center $15 parking: 8471 PCH, Laguna Beach. Scott's cell: 562.668.1904 This email address is being protected from spambots. You need JavaScript enabled to view it.

 Shoppers Guide

1) Are you a Belmont Member who owns or manages a business? Could your company benefit from advertising to nearly 3,000 members of The Belmont Athletic Club? 2) Members - click here for Discounts 

Enjoy a Therapeutic Massage or Acupuncture Treatment.

Book your appointment today with Bobbie or Julia. Menu of services [http://www.belmontathleticclub.com/wellness-spa]

Attention Students

Please turn your school schedule in by September 1st to retain your STUDENT RATE. Standard rate will apply for September dues if schedule is not received 

Refer A Friend

Don't forget to refer a friend & receive up to $50. Ask Membership for details. 

Need a babysitter?

Stop by Childcare to pick up a list of qualified babysitters. 

Group Training Sessions

I am looking for members who would like to participate in Group Training Sessions. Sessions are 60 minutes long and as low as $25 per session, 1-2 times per week, starting in August. 2 people for 6 PM 3 people for 7 PM

This email address is being protected from spambots. You need JavaScript enabled to view it.

Metabolic Rate Check

2 for 1 Test Only $25 (50% Savings)

Would you like to know your Metabolic Rate? Our MetaCheck Metabolic Rate Test is a simple, 10 minute breath test. During the test, the air you breathe out is analyzed to determine exactly how much oxygen your body consumed. You will receive a full page printout that will compare your metabolic rate to predicted normal values based on your height, age, weight, & sex. It will also suggest caloric intake based on your metabolic rate. Body fat and weight will also be measured on our scale.This email address is being protected from spambots. You need JavaScript enabled to view it.  to schedule your appointment & learn about test preparation. By appointment only. Retest 6 weeks after first test, both test used by same person, 1 package per person. Offer expires 8/31/15 

Stretching & Floor Exercise Areas

Searching for floor space? There are several areas on the second and third level of the club that can be used. Most of the spaces offer mats, stretch straps, foam rollers, etc. On the second level - in front of or inside racquetball courts. The third level - Group Ex room (Studio A) & Spin room (Studio B) when there is not a class in session, Studio C (between spin room & Murphy's), & open area loft. For your safety, please do not use the weight room for floor exercises or stretching. Need help? Contact one of our trainers to help locate a space that works for you!!

 "Everything we do begins and ends with our members."

                   Happy Independence Day!

July 4th Club Hours: 6 AM - 12 PM

 

 

 Help us celebrate this month!

 Check out our calendar for fun & free ways to win great prizes!

July 2015 Calendar - located in lobby

 

 July 11th

Join us in remembering our long time member and friend

Frank Panter

"Tennessee Frank"

10 AM - 12 PM @ Murphy's Pub

 

  Have you seen the new T Bar holder & handle?

No more shoving the bar against the wall!

You can find the holder by the squat rack & the handle on the rack by the bench press.

 

YARD SIGN

 Post our yard sign in your front yard, patio, or gate.

Take a picture of yourself with the sign.

#belmontproud

Upload to social media for a chance to win:

1st place: 3 free months of dues

2 runner up's: 1 free month of dues

 

Raffle will take place on July 18th at the Anniversary Party

 

The 5 Basic Healthy Meal Formulas Everyone Should Know

You probably have at least one non-recipe already. Maybe it's a stir-fry that has

a different protein and veggies in it each time you make it, and you also serve

over different grains. Here are 5 great formulas for healthy eating.

 5 Basic Formulas 

 

Enter To Win

Get your raffle tickets at the Anniversary Party to be entered for a chance to win

          

 

Have you picked up this year's Anniversary T-Shirt?

 

 

Group Training Sessions

 We are looking for 2-4 people who would like to participate in Group Training Sessions.

Sessions are 60 minutes long and as low as $25 per session.  6 PM or later. Contact

This email address is being protected from spambots. You need JavaScript enabled to view it.  if interested or need more info.

 

Stretch to Improve Hip Flexion & Performance

Many men struggle with inflexibility and diminished joint range of motion, especially as they age. Hip tightness, for example, can hinder athletic performance and possibly lead to various injuries. Unfortunately, stretching often takes a back seat to cardiovascular and strength training. The good news is that you can increase hip flexibility using effective stretches with continuously looped resistance bands. The stretches can help restore agility, strength, power and balance.

Hip Rotation

* From supine, place right foot firmly against wall, knee straight (keep this contact throughout). 

* Loop band around left foot and, with L hip flexed at 90 degrees, grasp band 2 inches from L foot.

* Pull band and foot toward R shoulder while allowing L knee to bend, feeling strong stretch in L glute; hold 2-3 seconds before releasing.

* Repeat multiple times for 1 minute, bringing L foot closer to R shoulder with each rep. Do not allow R knee to bend.

* Switch sides.

Hamstrings

Wrap band firmly and securely over arch of L foot.

* Grasp band approximately 6-8 inches from L foot while placing R foot firmly against wall, R knee fully   straightened. Keep it straightened throughout movement.

* With elbows on floor at shoulder height, press L heel toward ceiling, straightening L knee as much as possible.

* Perform rhythmical repetitions, straightening L knee and flexing L hip more with each rep while preventing R knee from flexing.

* Between reps, bend L knee just enough so that stretch tension is taken off L hamstring.

* Switch sides.

Anterior Hip and Thigh

To optimally stretch anterior hip and thigh, actively engage opposite hamstring to avoid compensation. Also, engage core to avoid arching in low back.

* Wrap band around R foot and lie on R side.

* Bring L leg in front, flexing L knee and hip to 90 degrees while firmly placing foot on floor.

* Position R leg behind you. Firmly grasp band behind head.

* Fully extend elbows, increasing band tension. Actively move elbows through full range of motion to stretch R anterior hip and thigh.

* Keep R thigh behind body, not in front. This will ensure both hip and thigh are being stretched simultaneously.

* Switch sides.

Adductor/Groin Stretch 

* With band attached to L foot, hold L elbow relatively close to floor at shoulder height. Press R leg firmly against stable structure (this is key).

* Rhythmically press L heel laterally and upward, trying to straighten knee fully with each rep. Keep movement short; release when tension is off muscle; repeat.

* Maximize full range of motion with each rep while keeping R leg flat and foot secure.

* Switch sides.

Click for pictures

   Gym Etiquette

For your safety & consideration for others

Cardio Room 1. Wipe down equipment after use 2. Liquid-  Make sure your water bottle/cup has a lid, water & electronics do not mix  3. Please consult others before turning of ceiling or floor fans, they may prefer extra air.

Weight Room 1. Please return all equipment to proper place (especially dumbbells) 2.  Do not stand in front of dumbbell rack to perform exercises  3.  Do not lie down under plate loading machines  4.  Do not bang weight machines (it can loosen weight stack or crack the weight plates) - you may just need to adjust your settings to allow a greater range of motion.

Group X Room 1. Please arrive to class on time, entering the room AFTER the class has begun can disrupt the flow.

Metabolic Rate Check

 Only $25 (50% Savings)

Would you like to know your Metabolic Rate? Our MetaCheck Metabolic Rate Test is a simple, 10 minute breath test. During the test, the air you breathe out is analyzed to determine exactly how much oxygen your body consumed. You will receive a full page printout that will compare your metabolic rate to predicted normal values based on your height, age, weight, & sex. It will also suggest caloric intake based on your metabolic rate. Body fat and weight will also be measured on our scale.

Contact  Stephanie [mailto:This email address is being protected from spambots. You need JavaScript enabled to view it. ] to schedule your appointment & learn about test preparation. By appointment only.

Stop by fitness office to view a sample printout.

  Rise -n- Shine TABATA

with Marita 5:10 AM M/W/F

 Take A Hike!!

                July 11th & 25th * 7-9 AM for 4-5 miles of intermediate hiking. Meet Scott at Starbucks at 6:55 AM.                                Starbucks: 7958 E. Coast Highway, Laguna Beach 949.376.5221 or 7 AM at El Moro Visitor Center $15   parking: 8471 PCH, Laguna Beach. Scott's cell: 562.668.1904 or This email address is being protected from spambots. You need JavaScript enabled to view it.

"Everything we do begins and ends with our members."

35th Anniversary Party

Join us July 18

5 - 10 PM

Food + Drinks + DJ

FREE to all members/Guests $18/Sign-ups & details at the front desk

 

 New Summer Classes

 Beach Boot Camp w/Jade   Monday & Wednesday 7:30 - 8:25 AM

Summer is here so why not get a workout in at the beach? Meet Jade on Mondays and Wednesdays in the sand off of Nieto and Ocean Blvd for a full body circuit training workout. The soft, uneven sand will work muscles you didn't even know you had and provide you with a fun and challenging workout!

Park Tabata w/Jade    Friday 7:00 AM

This class meets at the park on Livingston between Park and St Joseph. Get your favorite Tabata workout done in the great outdoors! Nothing better than an early morning sweat with the cool air on your side. See you at the park! Tabata: High Intensity Interval Training! Bouts of 20 seconds on, 10 seconds off.

Shred @ the Beach w/Erin    Tuesday & Thursday 9:30 AM

"Come out to the beach for a high intensity interval training class.  Burn fat and tone muscles with plyometrics to pump your heart rate up mixed with yoga for active recovery.  Meet Erin in front of the club at  9:15 or on the sand off of ocean and Granada at 9:30.

Zumba     Monday 12 PM - w/Amber R * Thursday 6:30 PM w/Adrianne R

Total Body Workout w/Marita    Thursday 5:30 PM

Spin (switch)   Mon & Wed 6 PM - Josh  *   Tuesday 5:15 AM - Rachel M   *   Thursday 5:15 AM - Linda H

Check schedule for details & other Summer changes

 

Dad's & Grad's Fitness Promotion

Give your Dad or Grad a gift of "Fitness" this month!  Whether they need to jump start their program or a refresher  course, this package will help keep them on track this summer. 

For $99:1 60-minute Personal Training Session, 1 Body Fat Test, & 1 Metacheck Metabolic Rate Test

Contact Stephanie to book your appointment * This email address is being protected from spambots. You need JavaScript enabled to view it. l or 562.438.1176

($155 value). By appointment only. Must be purchased during the month of June. Additional training sessions can be purchased. Promotion package must be used by 8/31/15. Paid value does not expire.

 

 "Mother's Day" Basket

Congratulations to Toni Krino for winning the Mothers Day basket.

 

YARD SIGN

 

Post our yard sign in your front yard, patio, or gate.  Take a picture of yourself with the sign. 

#belmontproud

Upload to social media for a chance to win:

1st place: 3 free months of dues

2 runner up's: 1 free month of dues

Raffle will take place on July 18th at the Anniversary Party

 

Shop Belmont Apparel Online ordering NOW available

 

Take A Hike!!

                June 13th & 27th * 7-9 AM for 4-5 miles of intermediate hiking. Meet Scott at Starbucks at 6:55 AM.                                Starbucks: 7958 E. Coast Highway, Laguna Beach 949.376.5221 or 7 AM at El Moro Visitor Center $15   parking: 8471 PCH, Laguna Beach. Scott's cell: 562.668.1904 or This email address is being protected from spambots. You need JavaScript enabled to view it.

 

 Shoppers Guide

1) Are you a Belmont Member who owns or manages a business? Could your company benefit from advertising to nearly 3,000 members of The Belmont Athletic Club? 2) Members - click member discounts on the left

 

Check Us Out On

Instagram 

Like us on Facebook

Follow us on Twitter 

Find us on Pintrest

 

WiFi 

Network name: Belmont AC    password: belmont80

 

 Belmont Athletic Club Wellness Spa

Enjoy a Therapeutic Massage or Acupuncture Treatment. Book your appointment today with Bobbie or Julia.

 

Murphy's Pub

Check our Facebook page for latest updates & specials

Menu

Like us on Facebook

 

Refer A Friend 

Don't forget to refer a friend & receive up to $50. Ask Membership for details.

 

Strength Equipment Refresher Class

    Do you use the same strength machines day after day? Want to learn how to use one or two new ones? Forgot how to                               "set up" the machine for your height? Join Stephanie for this FREE 45 minute class on June 6 @   11 AM or June 9 @ 8:30 AM. Sign-up with This email address is being protected from spambots. You need JavaScript enabled to view it.

 

Need a babysitter?

 Stop by Childcare to pick up a list of qualified babysitters.

 

 "Everything we do begins and ends with our members."

Take 10

Take any 10 of our Group Exercise Classes and be entered to WIN the "Mother's Day Gift Basket" for you or the MOM in your life. Raffle will take place May 8th. Make sure your instructor initials your check off card.

Mothers Day Special

A Micro Current/Fractional Anti-Aging Facial

Micro current facials is a natural alternative to Botox + fillers. These treatments are a breakthrough technology + an effective anti-aging treatment which visibly smooths skins + firms muscles of the face and neck.  Fractional Skin Resurfacing is a unique skin treatment utilizing bipolar radio frequency energy to rejuvenate the photo-damaged + wrinkled skin. It improves the texture, tone + tightening of the skin along with reduced pigmentation of the epidermis.

Mondays Only

only $125 (retail $175)

201 Covina Ave, Ste. 10 * Long Beach

(562) 434-8125

http://www.secondstmedspa.com

The Whole Life Challenge

The Whole Life Challenge is a 56-day, habit changing, community building game that helps you live a happier, healthier life by playing for points with friends and family to make small daily changes. Inform your family and friends about the challenge and encourage them to play with you. If you surround yourself with people who are also making an effort to live healthy, it will become a lifestyle instead of a chore.

If you have any questions, contact your coaches This email address is being protected from spambots. You need JavaScript enabled to view it. &This email address is being protected from spambots. You need JavaScript enabled to view it. . 

Challenge begins May 2nd, late sign ups are available through May 10th.

 

ABS BUNS & THIGHS

If it doesn't challenge you, it doesn't change you! Join Jonelle on Monday & Wednesday from 2:30 - 3:25 PM to work those troubled spot & get ready for Summer!

 

Does Foam Rolling Increase Flexibility?

Foam rolling is type of self-myofascial release that increases blood flow, aligns muscle fibers, and prevents injury. This increased blood flow allows greater transport of oxygen and nutrients to tissues through the blood stream and waste products to be flushed out.

To understand the why and how of foam rolling, you need to understand muscle fascia. Fascia is the anatomical glue that holds your muscles together and connects the kinetic chain. Past injuries and traumas can affect the muscle fascia and cause it to become dense and less pliable. This results in decreased mobility, flexibility and sometimes even pain. The fascia can even develop knots. Many people feel that they are super tight because of shortened muscles but in reality it is probably constricted muscle fascia that is the culprit. Traditional stretching could just  make the problem worse in some aspects.  A good analogy I found is to try imagining you muscle covered by fascia as a shoestring. If you have a knot and you pull at  the opposite ends of the shoestring what happens? The knot gets tighter. To get  the knot out of a shoestring you usually have to use your fingers to pry it loose.  Self-myofacial release can be considered a poor man's massage and helps with this situation.  For more targeted release you can even use a dense ball such as a baseball or lacrosse ball in order to really pin point certain areas of distress.  A ball  is very useful for areas such as the chest, glutes, and bottoms of your feet.

Before you run out and purchase a foam roller, there are some do's and don'ts of  self- myofascial release. Do roll on a hard surface, such as the floor. Don't roll onto joints or across bony prominence's. Do use foam rolling before your workouts as part of your warm up. Don't foam roll on areas of injury, such as sprains, strains and bruises. If you have circulatory problems and edema you should consult your physician before trying self-myofascial release.  When you perform this you should start from the bottom of your body and work your way up. When you are rolling out and come across a knot or "hot spot" then you should hold it there for 30 seconds and the knot should start to loosen.

Researchers at Memorial University in St. Johns Canada recently published a study in the Journal of Strength and Conditioning Research on the effects of foam rolling on the quadriceps muscle. Their finding showed that there was a 10 degree ROM (Range of Motion) improvement of their test subjects knee joints with just a few minutes of foam rolling and no decrease in muscle function.  Article provided by Rhys Ward

 

Save the Date!

the Belmont Athletic Club's Anniversary Party

July 18, 2015 -details coming soon!

 

Top 5 Ways Fascia Matters to Athletes - Breaking Muscle

The outdated paradigm of the body being separate compartments is giving way to new research of the fascial system that shows that the human body is a unified whole. Receiving bodywork can break up adhesion's in one part of the body that can affect mobility and functionality in a seemingly unrelated other part of the body. Check out this informative article and the links associated with it!

click for article Fascia Matters 

Bobbie J. Sterbins, MS, LAc is the owner/ director of the Belmont Athletic Club Wellness Spa. She has been a bodyworker since 1992 and a licensed acupuncturist since 2000. She is currently a participant of the Sports Medicine Acupuncture Certification San Diego Program 2014-15 www.sportsmedicineacupuncture.com

 

Charging Station

For your convenience... a charging station (with an array of chargers) is located in the front of cardio theater! (Please note that we are not responsible for any lost or stolen items and phone calls still need to be taken in the lobby/outside of the gym)

 

Take a hike!

May 2nd & 16th

7-9 AM for 4-5 miles of intermediate hiking. Meet Scott at Starbucks at 6:55 AM.  Starbucks: 7958 E. Coast Highway, Laguna Beach 949.376.5221 or 7 AM at El Moro Visitor Center $15 parking: 8471 PCH, Laguna Beach.

Scott's cell: 562.668.1904 This email address is being protected from spambots. You need JavaScript enabled to view it.   

 

Congratulations to the Curve Challenge Winners!

  Ryan Dowgiewicz, Phil Gephart, Clare Narquis

They will receive a t-shirt & 1 month FREE dues!

 

Refer A Friend

Don't forget to refer a friend & receive up to $50. Ask Membership for details.

 "Everything we do begins and ends with our members."

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