Remodel Update

Our remodel began January 26th and should take about 12 weeks. An alternate entry will be used for the majority of the work to get you in and out of the club, and the upstairs stretching areas will take the place of the one downstairs. There are no plans to close during any of this work but we may need to close a little early a couple days at some point during that time. We will do everything we can to minimize any disruption of your routine.

Many of you have seen that new flooring is already being installed and that part will continue over the next few weeks. The material for the stairs and base boards were back ordered but on their way. We will do our best to keep you informed of progress and issues as we move forward.

I'd also like to take this opportunity to thank all of the good people at the Long Beach City Hall who helped us get the problems we had with this project resolved quickly; thank you!

Jeff Cozart

Improving Resistance Training 

Walt Cortez, MS, CSCS, CPT

People tend to be creatures of habit. When it comes to their health, this can be a good thing.  They build healthy habits when it comes to their diet by regularly eating foods that are nourishing without the excessive calories. When it comes to working out, they attend the gym multiple times throughout the week.  If they continue to perform these same healthy habits all would be well! However, when it comes to working out, many people keep their sets, repetition and weight (collectively called acute variables) the same and eventually limit themselves.  Often times people will perform each exercise 3 times (sets) for about 10 repetitions (reps), while resting for a couple of moments in between (rest interval).  Benefits from performing exercises in this manner may include increasing muscular endurance, strength, size and caloric expenditure. However, if you want to further increase your benefits from resistance training, you may want to take your workouts to 'uncharted territory.' Under most circumstances and safe progression, your body can gain benefits from changing the acute variables in your exercises.

The SAID (Specific Adaptations to Imposed Demands) principle applies in resistance training, meaning that our body will respond to the specific stressors or types of exercises we place on our body.  For example, an individual who wants to become a better runner makes running the priority rather than swimming.  Even though both modes of exercises produce cardiorespiratory benefits, maximal increases in running performance would not occur because swimming is not specific enough.  The same can be said about acute variables in resistance training. Resistance training would generate increases in several fitness parameters for someone who is deconditioned, however as they continue to train, increases would plateau and they would have to become a bit more specific in their workouts.

How do you know which changes in acute variables produce increases in muscle endurance, muscle size and strength?  The guidelines below are from the National Academy of Sports Medicine to follow in an effort to achieve the specific training outcomes you desire.

Training Emphasis

Sets

Reps

Rest Interval

Strength Endurance

2 - 4

8 - 12

0 - 60 sec

Hypertrophy

3 - 5

6 - 12

0 - 60 sec

Maximal Strength

4 - 6

1 - 5

3 - 5 min

A rule of thumb for choosing optimal weight in your exercises is to use heavy enough weight so that the last rep is close to failure, while still maintaining correct form.  If an individual is deconditioned, it is recommended that he/she train from strength endurance phase for about 4-8 weeks before progressing to the next phase.  Changing the focus of your workouts removes the monotony of doing the same thing in the gym and may help create different resistance training goals. 

Should you have questions or comments about changing your resistance training program, feel free to ask one of our fitness professionals or myself, I am always happy to talk shop! You can contact me @ 562-274-2008,This email address is being protected from spambots. You need JavaScript enabled to view it. .

Live well and continue moving!

Your Invited - Feb. 5

 
Belmont Wine Tasting Night
Murphy's Pub 5 - 9 PM

Join us for wine or beer tasting and appetizers on Thursday, February 5th

$10 per tasting

Have children?

                $15 first child, $10 for second & third child (pizza & juice for kids) and receive your tasting for FREE!

Sign up at the front desk!

 

Auricular (Ear) Acupuncture 

by Bobbie Sterbins 

 

Auricular (Ear) Acupuncture also known as the NADA protocol is a treatment utilizing 5 points in each ear. This point combination has been successfully used to treat insomnia, to promote stress reduction, for smoking cessation and the treatment of drug addictions, and to help promote weight loss. It can be used as a stand-alone or in conjunction with another treatment. 

If you are interested in learning more about Auricular (Ear) Acupuncture please contact Bobbie J. Sterbins, M.S., L.Ac. at (562) 212-7849. She is the Director/ Owner of the Belmont Athletic Club Wellness Spa and has been a Body Worker since 1992 and a Licensed Acupuncturist since 2000. 

Schedule your appointment today at the front desk or visit Wellness Spa for complete list of services 

 

Partner and Group Training Available

Catching up with your BFF is fun. Sharing a personal training session? Even better!  That's the beauty of our partner training: You'll not only spend time together, you'll also workout way harder than if you were going through the motions solo. "You push yourself more than you would on your own.

 Valentines Day Specials!!

4 Weeks - 60 minute sessions

-Weekly weigh-ins  -Measurements  -Body Fat Testing 

1 Session   = $80 ($40/person)

4 Sessions  = $300 ($37.50/person, 1 session/week)

8 Sessions  = $560 ($35/person, 2 sessions/week)

Offer expires Feb. 28th. All sessions must be completed 4 weeks from purchase. Partners must workout together.

Have more than one person? This email address is being protected from spambots. You need JavaScript enabled to view it.

Murphy's Pub

Beer of the month - Weihenstephaner is a naturally cloudy wheat beer with its wonderful yeasty fragrance and taste. It Goes well with dishes that do not have too intensive a flavor.  The Weihenstephan Brewery can trace its roots at the Abbey to 768. The brewery thus has a credible claim to being the oldest working brewery in the world.  Only $4.50/bottle.

Looking for a great lunch? Try The Natural Wrap.  It has green leaf lettuce, cucumbers, avocado, alfalfa sprouts, Swiss cheese, and mayo, choice of salad, baked chips or chips/salsa. Only $6.75

Show your membership card & receive 10% off on food on Tuesdays. Check out our daily specials - menu

Childcare Reminders

As we head into the new year here are some friendly childcare reminders...

1. Children under the age of 14 are not allowed in the locker room for any reason. Please have them use the childcare restroom or the bathroom located upstairs by the racquetball courts.  2. Children in the club must be accompanied by an adult AT ALL TIMES. Running is not permitted. Please hold younger children by the hand. A childcare employee can assist when needed.  3. Childcare reservation times have been extended from 2 to 3 hours for your convenience. We will resume 2 hour reservation periods in the summer.

Thank you for your understanding and support!

 Lynne Sullivan

**Don't forget our "homework club" during the evening hours of childcare. We are here to help.

Zumba

Like to Zumba? So do we! Start your weekend off right with bring a friend for FREE Fridays! 

Valid for the 5:30 PM class only.

Check the schedule as some class times have changed
 

Take a hike! 

Saturday February 7th & 21st, March 7th & 21st

7-9am for 4-5 miles of intermediate hiking

 

Happy New Year!

January Events/Workshops

 1st - New Year's Day: 9 AM - 6 PM                                                                                                                          

1st - 10th: 28 Day Transformation Program Enrollment                                                                                          

 11th - 31st: "Holistic" Workshops with Amanda 8th & 10th: 

  New Year, New Fitness Goals!

Every New Year we feel the need to "start" to eat better, exercise more, stick with our New Year's Resolution, etc. A great way to attain your 2015 Fitness goals is to be realistic! We suggest:

  1.  Attending a "goal setting" workshop (offered various days/times throughout the month of January).                      
  2.  Schedule a fitness appointment to review your current program.                                                            
  3.  Hire a personal trainer to help keep you accountable and on track.

Look for upcoming workshops, bootcamps, team training, & classes that can help you attain your 2015 fitness goals!!

   Your Holistic New Year with Amanda

Invite balance, well-being, vitality, and the body of your dreams into your life by listening to your body in 2015

-The Health Appraisal Form will point us exactly where your body needs to go to find success with your diet and lifestyle goals.                                             

-Learn how 'Working In" helps you create more energy  

-Get to know the "4 Doctors" of holistic living to develop the long-term mind-body changes you've been dreaming of year after year.

Sunday January 11th 12:30-1:30, Studio B

Tuesday Jan. 13th 5:00-6:00PM, Studio A                                                                                                    

Thursday Jan. 15th 6:30-7:30PM, Studio A                                                                                                  

Saturday Jan. 31st 12:30-1:30PM Studio B

Amanda Nassau is a Holistic Lifestyle Coach and Personal Trainer and has been helping clients at The Belmont for nearly a dozen years. Now is your time to shine with the new tools you'll be equipped with! Please choose one and RSVP to Amanda or (562)714-8920

       Cupping Therapy                   

                                                              Offered by Bobbie at the Wellness Spa

Cupping is one of the oldest methods of traditional Chinese medicine. Cupping is the term applied to a technique that uses small glass cups or bamboo jars as suction devices that are placed on the skin. The suction in the cups causes the skin and superficial muscle layer to be lightly drawn into the cup. Cupping is much like the inverse of massage - rather than applying pressure to muscles, it uses gentle pressure to pull them upward. For most patients, this is a particularly relaxing and relieving sensation. Once suctioned, the cups are generally left in place for about ten minutes while the patient relaxes. Generally, cupping is combined with acupuncture in one treatment, but it can also be used alone. The suction and negative pressure provided by cupping can loosen muscles, encourage blood flow, and sedate the nervous system (which makes it an excellent treatment for high blood pressure). Cupping is used to relieve back and neck pains, stiff muscles, anxiety, fatigue, migraines, rheumatism, and even cellulite. For weight loss and cellulite treatments, oil is first applied to the skin, and then the cups are moved up and down the surrounding area. click for more info

Schedule your appointment today at the front desk or visit Wellness Spa for complete list of services.

 Club Remodel Update

This month we will be installing new flooring throughout the entire club and awaiting delivery from the East Coast. 

Gym Etiquette & Weight Room Safety

Follow these guidelines to prevent injuries in the club.

1. Wear CLOSED toed shoes.     2. Choose a weight you can lift for 8-10 reps.     3. Maintain good posture.     4. Ask for a spot if you are lifting heavy.     5. Avoid slamming or dropping the weights. Some may bounce off the floor resulting in bodily injury.     6. Avoid slamming or bouncing the weight stacks between reps. The cables may snap resulting in bodily injury.     7. Place water bottles & personal belongings off to side, out of open areas.     8. Use designated areas for stretching, not the weight room.     9. BE AWARE of those around you. DO NOT STAND in front of the weight racks to perform exercises      10. Keep it clean - Wipe down equipment after use     11. Keep cell phone use to the lobby only - AVOID using in weight room & locker room.     12. Limit perfumes & lotions while working out.

Winter Detox Soup

 Perfect for those who indulged in too many "holiday" treats

INGREDIENTS 1 large onion, peeled and sliced * 1 clove of garlic, peeled and crushed * 1 turnip, peeled and chopped  * 1 medium sweet potato, peeled and chopped  * 2 cups vegetable stock 2 large zucchini, trimmed and cut into 1-cm pieces * 1 bunch of curly kale, rinsed and drained * Handful of spinach leaves

DIRECTIONS 1. Saute the onion and garlic in a sauce pan with a little water or stock for 4 minutes. Add the turnip and sweet potato, and saute for a further 3 minutes. 2.Add the rest of the stock, and simmer for 10 minutes. 3. Stir in the zucchini and kale, and simmer for 5 minutes. 4. Add the spinach in at the end, and simmer for another minute. 5. Pour the soup mixture into the blender or food processor, and blend till smooth. 6. Return to the saucepan with heat on low, and add some freshly chopped curly parsley to garnish.

90 kcals, 115mg sodium, carbs 19g, fiber 4.7g, protein 4.1g 

Shop Belmont Apparel

 Online ordering available soon

 Knowledge + Action = Results Workshop

Register at front desk or contact Stephanie

Fitness Goal Setting: 1/8 @ 9:30 AM, 1/10 @ 10:30 AM

28 Day Body Transformation - Register 1/1 - 1/10. Can start anytime within dates. 

Belmont Wellness Spa

Enjoy a Massage or Acupuncture Treatment in our newly remodeled Massage Room.

Book your appointment today with Bobbie or Julia.

Murphy's Pub

Catch your favorite bowl/NFL game & enjoy a bowl of chili & a cold beer!! 10% OFF on Tuesday's when you show your membership card.

Team Training Program

Our Team Training programs allow you to work out and share the costs with other members. It's a fun, effective and cost-efficient way to train with a trainer on a regular basis. NEW programs starting in January!

What a lack of sleep does to your body

In one study, middle-aged & older adults who reported 5 hours of sleep or less were 2.5 times more likely to have diabetes, compared with those who slept 7-8 hours per night. Insufficient sleep decrease the number of genes that peak and fall in expression during a 24-hour period from 1,855 to 1,481. Less than 6 hours of sleep a night affects more than 700 genes. If you consistently fall short of 7-9 hours of sleep a night, you may be increasing your risk for obesity, cognitive impairment, a compromised immune system and much more.

Trainer's Blog

Be sure to check out our NEW "weekly" blog. Our team of Trainers will be providing fitness tips, insights, articles to help you continue to attain your fitness goals and reach some you did not know you were capable of!!!! BelmontAC.blogspot.com

Take a hike! 

Saturday January 10th & 24th, February 7th & 21st, March 7th & 21st

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

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

 

 

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

Happy Holidays!

December Holiday Schedule
6th - Belmont Shore Xmas Parade - CLUB CLOSES @ 4 PM
17th - Hanukkah begins
24th - Christmas Eve - 5 AM - 12 PM
25th - Christmas Day - CLOSED
31st - New Year's Eve - 5 AM - 3 PM
 

Need gift ideas?

Try a Gift Certificate from the Belmont Athletic Club.
1 Month Membership, Personal Training Sessions, Massage, Murphy's Pub, and more
 

Smart Goal Method

Every year around this time we psych ourselves up with a New Year's Resolution to "start the diet" or "get back to a regular routine" right after the Holidays.  After a few months those goals typically go right out the window!  Did you
reach your 2014 Fitness goals?  If so, Congratulations!!  If not, what kept you from attaining them? 
If you have trouble attaining your New Year's Fitness Goals, try to set effective goals is using
the SMART goal method.

Specific: The goals must specifically state what is to be accomplished. They must be clear and easy to understand and should not be ambiguous. Think about the end result such as a 5k or making it to the gym 3 days/week.

Measurable: The goals must be measurable so that you can see the progress. For example, a goal of "I want to lose 5 pounds" has a measurable component compared to "I want lose weight," which is more ambiguous.

Attainable: A goal should be realistically attainable. The achievement of attaining a goal reinforces commitment to a program or healthy change and encourages you to continue. For example, a goal of "losing 30 pounds in 1 month" is not an attainable goal.

Relevant: The goals must be relevant to your particular interests, needs and abilities. For example, running 1-kilometer sprints would not be the best approach to training for a half marathon.

Time-bound: The goals must contain an estimated timeline or deadline for completion. Timelines can be both short-term and long-term and should help you stay focused and on track.  

Don't wait until January to set your goals. Schedule a Fitness appointment or hire one of our Personal Trainers to help you get a jump start on your 2015 fitness goals. 

 Childcare Events

 A BIG "Thank You" to those of you who participated in our 1st Annual Toy Drive for Millers Children's Hospital & Parents Night Out. We had a blast & look to continue those events throughout the year. 

   Knowledge + Action = Results' Workshops 

Register at front desk or contact Stephanie

2015 Fitness Goal Setting: 12/6 @ 9:15 AM, 12/10 @ 6:30 PM with Stephanie.

RSVP at front desk or email

Stronger Core, Better Balance12/18 @ 10 AM

Downhill Skiing...there is snow somewhere - TBD

 28 Day Body Transformation - Register 12/27 - 1/10. Can start anytime within dates 

SeafoodWatch List Update

There are many significant health benefits to eating plenty of fish and other seafood, but the delicate state of the world's oceans and fisheries is putting regular consumption in peril. According to SeafoodWatch, a program developed by Monterey Bay Aquarium, nearly 85% of the world's fisheries are either fished to capacity or overfished. The type of seafood you choose can positively or negatively impact fisheries, individual species and many other factors affecting the long-term sustainability of ocean habitats. According to its website, SeafoodWatch uses science-based, peer-reviewed methods to assess how fisheries and farmed seafood impact the environment; it also recommends "Best Choices," "Good Alternatives" and items to "Avoid." Recommendations aimed at helping consumers to make informed choices were updated recently at www.seafoodwatch.org  

 Club Remodel Update

Many of you have heard that we are planning a remodel for the first floor of The Belmont. We wanted to hold off on releasing details of the project until we knew the plans were set and the start date could be confirmed. There have been a number of issues that have prolonged this project getting started and a couple more have recently materialized. Because of these delays we are going to adjust our plan and do some work just on the flooring immediately. This work is not part of the final plan for the remodel but it will clean up our 1st flooring issue for the short term until we can provide you with the complete product you deserve. The plan is to have the flooring work done after hours so this should not interrupt much, if any, of your regular routine. If any problems with this flooring replacement do arise we will work as hard as possible to have them resolved quickly and post any changes in club hours if needed.

We also want to apologize for how long it has taken to get this work started. Our plan was to have this work beginning almost 2 years ago but for several reasons we were delayed time and time again. The final delay involves the city and we have people working to resolve it as quickly as possible. In the meantime we greatly appreciate the support and understanding that we have received, but the condition of that floor is unacceptable to us as we know it is to you too. We thank you for choosing to be a member of The Belmont and we will work hard to make you happy with that choice.

 Portabello Stroganoff 

This delicious portabello stroganoff is a hearty and healthful vegan meal that's easy enough to make on a weeknight but special enough for a weekend occasion.  

Author: Vegin' Out    Recipe type: Dinner      Serves: 4    

Click here for recipe 

Recipe compliments of Shad Loh, owner of Vegin' Out.

December Vegin' Out Special50% Off your 4th vegan meal order when you buy 3 vegan meals            Coupon code: Special50 www.VeginOut.com    (800) 420-4927

 Self Myofascial Release

 The condition of our connective tissue depends on two factors—how old we are & what we have done in our lives to keep our tissue healthy, hydrated, and flexible. The goal of SMR is to rehydrate & unstuck the tissue below the skin via foam rolling or small ball. This will help you regain or maintain movements needed for an active lifestyle.

Start SMR with the hands and feet. Tightness in the feet and hands may be the source of pain in the knees and hips or shoulders and neck.

Copy of exercises available in lobby.

Try a foam rolling class with Austin on Mondays @ 3:45 PM

Rock 'N Roll 

Holiday Quick Fix  

Enroll in our 4 week program to keep you focused during the holidays! See a trainer once, twice or 3x per week with costs as low as $68/session.

 For more info & trainer availability, contact Stephanie

Team Training

Our Team Training programs allow you to work out and share the costs with other members. It's a fun, effective and cost-efficient way to train with a trainer on a regular basis. NEW programs starting soon!

Belmont Shoppers Guide

Check out our "Member Discount" section on our website for some great holiday gift ideas.

 Take A Hike!

Join Scott Scharkey for a workout outdoors! He will be leading intermediate/advanced hikes through El Moro Canyon on Dec: 13th & 27th. The hike is approximately 4-8 miles long. Meet Scott at Starbucks at 6:55 AM to ride share (7958 E. Coast Highway, Laguna Beach  949.376.5221) or 7:00 AM at El Moro Visitor Center (8471 PCH, Laguna Beach), $15 Parking For more details contact Scott (562)668-1904

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

   "Everything we do begins and ends with our members. 

 Belmont Logo Apparel Is Now Available Online.

Visit our website to see our extended line of clothing & accessories.

Shop Belmont Logo Apparel

PARENTS NIGHT OUT!

Childcare is organizing a Parents Night Out!

Saturday, November 22nd

6-10PM * $15/child

This will be a night of games, pizza, popcorn, & a movie!

Please RSVP in advance

(we need a minimum of 8 children for this event to take place)
Murphy's will be offering $2 off wine & beer and 20% off food!

Posture 

by Hope

Muscular imbalances manifest in our posture and alignment. Sitting at a desk all day means that your back and shoulder blades are in an unbalanced stretched position for an extended period of time while the chest, hips, and shoulders are in an unbalanced, shortened position.                                                                                                                                                             Mechanical changes and the lack of awareness of your body position may result in postural imbalances that are at risk of becoming structurally permanent if not corrected.                                                                                                                                      Maintaining correct posture will protect supporting structures of the body against injury and progressive structural deformity. The benefits of correct posture are endless, and some of the most important factors are both mechanically functional and economical.  Ultimately, they both include reduced energy expenditure. Proper posture prevents your body from continually having to adjust its position to counter the forces of gravity. You will save energy and preserve force production by performing exercises in correct posture leading to a decreased chance of injury.  "Any restriction, imbalance, or malalignment within the musculoskeletal structure can affect optimal range of motion and, thus, the quality of force production, force application and movement efficiency."

It is important to be aware of any malalignments or imbalances before performing extensive loading. Make an appointment with one of our qualified personal trainers for a postural assessment to assure you are getting the best out of each workout. Work with a trainer to develop a strength program that is specific to your needs in order to enhance your performance and reduce incident of injury.

Pick up a copy of the full article in the lobby

 Childcare's 1st Annual Toy Drive Benefiting Millers Children's Hospital

November 15th

Join us on November 15th for our 1st Annual Toy/Book Drive benefiting Millers Children's Hospital. We will be hosting a "Kids Circuit Workout" from 3-4:30 PM in the Group X room.

All ages are welcome to participate with a donation of an unwrapped toy or book.

Please RSVP in childcare. If you can not make it but would like to donate, items can be dropped off at front desk.  Suggested items, visit http://millerchildrenshospitallb-px.rtrk.com/families/child-life-wish-list.

 For more information, contact Stephanie@belmontathleticclub.com

 Butternut Squash and Kale Stir Fry

 Total Time: 30 min      Prep: 20 min      Cook: 10 min

Ingredients:

2 tablespoons butter
1 tablespoon olive oil
1/2 butternut squash, peeled, seeded and diced.
1/2 teaspoon kosher salt
1/4 teaspoon chile powder (more to taste)
Freshly ground black pepper
1 bunch kale, leaves torn, stalks discarded

Directions:
Heat 1 tablespoon of the butter and the olive oil in a large skillet over high heat. Add the squash and sprinkle with the salt, chile powder and pepper. Cook for several minutes, turning gently with a spatula, until the squash is deep golden brown and tender (but not falling apart). Remove to a plate and set aside.
In the same skillet, melt the remaining 1 tablespoon butter over medium-high heat and add in the kale. Toss it around with tongs and cook it for 3 to 4 minutes. Add in the cooked squash and gently toss together.
Read more at: http://www.foodnetwork.com/recipes/ree-drummond/butternut-squash-and-kale-stir-fry.html?oc=linkback

 CHILDCARE EXTENDS HOURS

We are extending our Childcare hours to 1 PM on WEDNESDAYS ONLY.

HOMEWORK CLUB

We are offering homework help during the afternoon childcare hours!

 Burn More Calories!!     

by Stephanie Luis 

    We can all use a little motivation to exercise longer & harder once in awhile. Listening to music instead of TV can elevate our mood, increase endurance, and may even promote metabolic activity (burn more calories). The ideal tempo, beat or pace of your music depends on your activity. Try moving to a few of your favorite songs to match your desired speed or pace. If you are running or walking, websites such as Songza and jog.fm can help you match the tempo of your music to your desired pace. Even if you are not focused on staying with the beat, the tempo is still subconsciously affecting your exercise performance, so the more upbeat the tempo the better. Look for playlists on iTunes or design your own BPM playlist on Yesfitnessmusic.com.You should be challenging your Cardio Endurance at least 3 times/week (do not do the same routine every workout!).

 Check us out on Instagram

http://instagram.com/thebelmontathleticclub

Like us on Facebook

https://www.facebook.com/belmontathleticclub

https://www.facebook.com/MurphysPub2

 

Stronger Core/ Better Balance

Do you wish you had better balance? Join Stephanie for her 30 minute workshops to learn how to increase your "core" strength & improve your balance.

Offered 2 times/week. $10/person

For days/times, contact This email address is being protected from spambots. You need JavaScript enabled to view it. @belmontathleticclub.com

 

Take A Hike!

Join Scott Sharkey for a workout outdoors! He will be leading intermediate/advanced hikes through El Moro Canyon on  Nov: 1st & 15th, Dec: 13th & 27th. The hike is approximately 4-8 miles long. Meet Scott at Starbucks at 6:55 AM to ride share (7958 E. Coast Highway, Laguna Beach  949.376.5221) or 7:00 AM at El Moro Visitor Center (8471 PCH, Laguna Beach), $15 Parking For more details contact Scott (562)668-1904

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

  "Everything we do begins and ends with our members. 


 

The CURVE by Woodway Treadmill

Caution when stepping on the treadmill, it has a free moving belt. Please use handrails until you’re comfortable with movement of this treadmill.

This treadmill does not have a motor, in order to go faster, walk/run higher up on the curve. To slow down or stop, walk/run, closer to the center of belt (away from Curve).

Benefits of using this treadmill include:

   -    it uses no electricity

   -    this treadmill is a highly effective. It burns   

         30% calories than a regular treadmill

   -    it recruits more muscles in your posterior

        chain

If you’d like help with this treadmill, or any other piece of equipment, please schedule a FREE fitness appointment with one of our highly trained Fitness Trainers.


Amanda Is BACK!!

Join Amanda for the following classes:

OUTSIDE TABATA:  Sat. @ 9:15-10 AM. Class held at Livingston Park (on grass between St. Joseph & Park).                                  Bring a mat & water.

                                  Mon/Wed/Fri @ 5:10 AM at club. 

MINDFUL MORNINGS: Sat. @ 8:30 - 9 AM.  Meet at Livingston Park. Bring a mat & journal.                                                                    Tues./Thurs. @ 10-10:30 AM on a racquetball court.

Breathing exercises, affirmations, positive intentions, and zone exercises to balance the Chakras.

WALK CLUB: NEW TIME 9-9:45 AM

NEW!! 5K (JOG CLASS) TRAINING: Tues./Thurs. 5-5:45 PM


 

ZUMBA in da club for the Cause!!

Raise money & awareness for The City of Hope Women’s Cancer Research

Oct. 25th @ 6 PM * $10 Donation Sign-up @ front desk * Raffle * Non-members welcome


YOGA for ATHLETES

YOGA for ATHLETES. This effective class integrates movement, strength and breath work to help athletes excel, no matter their sport or ability level. A sequential routine with specific Yoga poses for athletes and those of us whose flexibility may be challenged, but it is challenging enough even for the most flexible among us to reap its benefits. This class will improve balance, flexibility, power and stamina which can result in improved performance, injury reduction and faster recovery for everyone and athletes of all levels. Plain and simple, set to mellow modern tunes, it’s good for you! 

Saturday @ 11 AM w/Tami


 Halloween Spooktacular Extravaganza

October 27th-31st

Located in childcare during childcare hours

Pumpkin decorating, customize a trick or treat bag, bat crafts, mask making, & more!

Don’t forget to wear your Halloween costume!

*These activities are for the Belmont members children, regular reservation procedure will apply


Everyday MovementsThe Checklist For Full Body Workout.Walt Cortez, MS, CSCS, CPT

There are several benefits to a full body workout.  If you are performing activities such as running or swimming, you can work the entire body in 2-3 days/week rather than performing a split routine that might require hitting the gym 4-6 days/week.  Full body workouts keep the body balanced.  They are also great for novice weight lifters because they reduce the repetitive stress on joints that can result from working one separate muscle group at a time.  Full body workouts offer the potential to burn more calories because you can continue to work on a separate muscle groups with a different exercise while the other is resting from the previous exercise.  With all of the machines, weights and endless amount of exercises to choose from, how can you choose the ones that will give you a full body workout?  The following is an overview of simple movements that will insure your major muscles are targeted.  Sometimes, it’s best to train “movement” rather than your “muscles”! 

Movement #1: The Lift

Imagine picking up grocery bags off of the ground.  This movement constitutes a lift.  Exercises like squats, deadlifts and lunges are examples of lifts that target lots of musculature in the lower body.  These exercises require work from several muscles in order to create movement around several joints including the ankle, hip & knee (in addition to other muscles responsible for keeping you in proper position).  Exercises like the leg extension or leg curl, or the abductor/adductor machine target the legs, but only stimulate one primary mover in the lower body, as these movements require only one joint action in the leg.

Movement #2: The Push

Frequently I cue exercises like the dumbbell chest press by telling clients to focus on their push muscles rather than their shoulders, chest and triceps.  This cue is simple and my clients understand which muscles need to work collectively rather than individually.  Instead of focusing on specific muscles, find an exercise that mimics a pushing movement like a simple push up. This movement acts on the shoulder and elbow joints and targets several upper body muscles.  Movements like a chest fly, or a shoulder fly require one joint action and thus, require a smaller percentage of upper body muscles to perform that action.  Push movements can be horizontal, vertical or anywhere in between. 

Movement #3: The Pull

Most muscles have antagonist muscles, meaning they are capable of performing opposite actions from those primary muscles. In this case, the pull is an opposite movement of the push, and targets several antagonist muscles from the ones used during the push.  The pull also requires shoulder and elbow joint movements.  Exercises like the lat pulldown or the cable row are great examples of multi-joint pulling actions whereas rear shoulder flies or biceps curls are single joint exercises and again, target only a small area of the upper body. Pull movements, like push movements, can be performed horizontally, vertically or anywhere in between.

Movement #4: Spinal Rotation

Spinal rotation is a common movement in normal daily activities but seems to get little attention when lifting weights.  This is unfortunate because incorporating spinal rotation in to your workout routine can significantly reduce your risk of injury particularly to your back.  Engaging your core to twist your trunk creates spinal rotation. Ideally, you want to focus on twisting first from the navel, followed by shoulders. The spine is made up of multiple joints from the cervical, thoracic and lumbar vertebrae stacked on top of one another.  Standing spinal twist while holding a medicine ball or using the cable columns are great ways to perform this movement and activate lots of the core musculature between the shoulders and hips, both anteriorly and posteriorly. 

Performing the movements outlined here can insure you hit most of the major muscles in your body. These are movements that you already frequently perform throughout the day using several muscles simultaneously, rather than moving muscles individually as we tend to train in the gym.  Why not take the opportunity to create a more functional and multi joint workout that targets your entire body? 

The following are examples of full body workout exercises:

 

Movement:

Exercise Selection

Exercise Selection

     
 

Beginner

More Advanced

Sets

Reps

Tempo

Lift 1:

Leg Press

Barbell Squat

3

12

Slow

Lift 2:

Step-Up

Walking lunges

3

12

Slow

Vertical Push:

Bar Bell Shoulder Press

Alternate Dumb Bell Shoulder Press

3

12

Slow

Vertical Pull:

Lat Pulldown

Assisted Pull-Ups

3

12

Slow

Horizontal Push:

Seated Chest Press Machine

Dumb Bell Chest Press on Stability Ball

3

12

Slow

Horizontal Pull:

Cable Row

Dumb Bell Row

3

12

Slow

Spinal Rotation:

Trunk Rotation w/ Medicine Ball

Bicycle Crunch

3

12

Slow

 

Single joint exercises like the triceps push down or biceps curl target specific muscles, are beneficial, and serve their purpose.  However, if the goal is to train the whole body, then performing these lift, push, pull and spinal rotation movements first and then finishing your workout with single joint exercises is optimal.  The purpose of this article is not to push anyone away from single joint exercises, especially if you enjoy performing them.  My recommendation is simply to try a workout that includes both. Can you come up with other exercises that fall in these movement categories? Can you think of exercises that combine multiple movements? Add them to your workout!

If you have any questions about the exercises mentioned above, or about total body movement workouts, feel free to call or email at 562-274-2008, This email address is being protected from spambots. You need JavaScript enabled to view it. , or find me here at the Belmont, I will be happy to talk about it!

 

Live well and continue moving!

 


 You can access your account online!

 You can go to "My Account" to create a log in. You will need your member number which should be six digits long (if it is not six digits long just add zeros to the beginning of your member number) and your last name. This will enable you to access your account history, usage, sign-up for classes, make racquetball reservations and also allows you to update your address and billing information. Keep checking back for updates on new member features in "My Account".  Scroll down on the home page to “Member Information” on left, click on “My account.”


CHILDCARE CHANGE OF HOURS

Effective Oct. 17, 2014

We will no longer be offering Childcare hours from 4-7 PM on FRIDAYS.

Sorry for any inconvenience 

  


 

UPCOMING WORKSHOPS

Now that summer is over, it is time to prepare for the Holidays!

 

 1. CARDIO BLAST: Learn how to maximize your caloric expenditure. Oct. 6 @ 12:30 PM

2. STRENGTH & MUSCLE BUILDING: Learn how to increase strength & burn more calories!  Oct. 8 @ 12:30 PM

3. BETTER BALANCE/STRONGER CORE: Oct. 13 @ 12:30 PM

4. FLEX & ROLL: Increase your range of motion & learn the benefits of foam rolling. Oct. 15 @ 12:30 PM

Workshops hosted by Stephanie Luis.  Come dressed to workout. All fitness levels & ages welcome. Preregister at front desk.

 $30 ea or $100 for all 4 


Congratulations to our old Mike Pearson and young Patrick Saunders, both 68 who were awarded a GOLD MEDAL in Men’s Racquetball Doubles in the Senior Olympics in San Diego in September!  Way to go fellas!

 


FLU SHOTS available at Rite Aid of Naples, 5670 E 2nd St. Only $26 for anyone without insurance. Mention you are a member of the Belmont Athletic Club

 


Take A Hike!

Join Scott Sharkey for a workout outdoors! He will be leading intermediate/advanced hikes through El Moro Canyon on Oct: 4th & 18th, Nov: 1st & 15th, Dec: 13th & 27th. The hike is approximately 4-8 miles long. Meet Scott at Starbucks at 6:55 AM to ride share (7958 E. Coast Highway, Laguna Beach  949.376.5221) or 7:00 AM at El Moro Visitor Center (8471 PCH, Laguna Beach), $15 Parking For more details contact Scott (562)668-1904

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


 

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