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. .


 

"Everything we do begins and ends with our members. 

 

 

 

 

 

 

 

 

 

 

 

 

 

New Childcare Director

 Congratulations to LYNNE SULLIVAN, our NEW Childcare Director! Lynn has been employed at the Belmont since 2012. In the past you may have seen her at the front desk or recently serving you at Murphy's Pub. In addition to work, she is finishing her degree (last semester) at CSULB in Journalism & Public Relations.

Breaking Down Fitness

by Walter Cortez MS, CSCS, CPT

With summer coming to an end, it is “back to the routine”, which will eventually be interrupted of course by the holidays.  For lots of people, part of the routine means getting back to a regular exercise schedule.  Some people exercise for their mental health whereas others are focused on physical health. For many people, exercise is about the chance to become “fit”. This “fit” concept however can be a bit confusing to define.  Can it be to lose weight, lose body fat, or build muscle? The answer to all of those questions is YES! But that is only part of the story. The purpose of this article is to help explain what it means to be “fit”.

According to American College of Sports Medicine, there are 5 components that are key for achieving physical fitness:

#1 Cardiorespiratory Endurance: The ability of the circulatory and respiratory system to supply oxygen during sustained physical activity; also termed aerobic fitness.

            #2 Muscle Endurance: Refers to a muscle’s ability to perform repeated contractions at submaximal force or hold             static contractions.

            #3 Muscle Strength:  Refers to the amount of force a muscle can exert in a single all out effort.

            #4 Flexibility: Refers to a joint’s range of motion.  Flexibility is specific to the joint type.

            #5 Body Composition: Refers to the ratio of lean body mass compared to fat mass.

How can this information help you figure out whether your workouts are actually making you fit?  Below are a number of ways to test your performance in the five components of fitness.

A simple way to test cardiorespiratory endurance is to hop on the tread, give yourself 12 minutes and see how much distance you have covered. The more distance covered, the higher cardiorespiratory fitness you possess.  Make sure to keep your hands of the tread!

There are two simple ways to test muscle endurance.  One is to perform as many push-ups as possible without breaking form.  Having trouble performing push-ups?  Hang in a plank position and see how long you can maintain it without breaking form.

Through the use of a Leg Press, Assisted Pull-Up machine or Bench press, see how much weight you can lift 1 time in order to test for muscle strength.  If you are new to exercise, see how much weight you can lift 5-10 times.  The load should be lighter and a bit easier on your joints.

For assessing flexibility, we can channel our middle school days and see how close we come to touching our toes… well with a few modifications. Sitting on the floor with knees slightly bent, crawl your hands down your legs and see how far you can reach.

For body composition, through the use of the Belmont Athletic Club friendly fitness staff, ask them to perform a skinfold body fat test and if it is a little invasive for you, ask to use a Bioelectrical Impedance Analysis machine… or the handheld body fat doo-hickey, they will know what you mean!

Assessing these elements of fitness may help you to create performance goals, which in turn provide additional motivation for why you hit the gym! It is easy to associate why you work out with getting lighter or feeling skinnier, but these are not what ultimately make a person “fit”.  Remember these fitness components and include them in your workout. 

If you would like more information on specific exercises that address the varying components for your workouts, or you would like someone to help take you through these tests, ask the fitness staff or trainers and they will point you in the right direction.  You can also sign up for a fitness appointment at the front desk.

Live well and continue moving!

      Murphy's Pub has your game!!   

We have the SEC Package & the NFL Package! 

Open Saturdays @ 9:30 AM & Sundays @ 9:30 AM            

Daily lunch special: Sandwich, side, domestic draft only $8.50

Big Bottle Friday's only $5

http://www.murphyspublongbeach.com/

National Yoga Month

Yoga 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.

Pedal At The Shore

Join the Belmont in this cycle fundraising event

September 28

7:30 AM - 1 PM

2nd St & Bayshore Ave.

Proceeds benefit Food for Kids to feed the kids of Long Beach. For more information or to register:

www.pedalattheshore.org

Sponsored by the Belmont Athletic Club

 September is National.....

Child Obesity Month

One in three American kids and teens is 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 or contact This email address is being protected from spambots. You need JavaScript enabled to view it.

Ovarian & Prostate Cancer Month

Over 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

  Lunchbox Ideas

Rainbows and Butterflies Pasta Salad

Ingredients: 8 ounces bow tie pasta, preferably whole grain: 3 tablespoons plus 1 teaspoon extra-virgin olive oil: 1 cup corn kernels, thawed if, frozen: 1 cup shelled edamame, thawed if frozen: 1 medium red bell pepper, diced: 2 medium carrots, shredded (about 1/2 cup)

Cooking Directions: Cook the pasta as the label directs. Drain and toss with 1 teaspoon olive oil to prevent sticking; let cool.In a large bowl, toss the cooled pasta with the corn, edamame, bell pepper and carrots. Drizzle with the remaining 3 tablespoons olive oil and toss to coat. Add the parmesan and 1/4 teaspoon salt; toss again and season to taste.

http://www.foodnetwork.com/recipes/photos/15-kid-approved-lunches.htm

 Weight Room Safety

Follow these guidelines to prevent injuries in the weight room.

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.

Whole Life Challenge

The Whole Life Challenge is a 56-day online game that allows you to affect lasting change in your life.

Next challenge starts September 13th

You must Register online at http://www.wholelifechallenge.com/

Join the Belmont Athletic Club coaches Hope & Jade & make a change in your life. Special workout class schedule available in lobby.

 Take A Hike!

Join Scott for this outdoor workout! He will be leading intermediate/advanced hikes 4-8 miles long through El Moro Canyon on Sept: 6th & 20th and Oct: 4th & 18th (hikes scheduled thru Dec). 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.*

 

Top 10 Reasons To Hire A Personal Trainer

1. Improve Your Overall Fitness. 2. Reach or Maintain a Healthy Weight. 3. Learn to Stick to It.

4. Focus on Your Unique Health Concerns. 5. Find the Right Way to Work Out. 6. Stop Wasting Time.  

7. Learn New Skills. 8. Enhance Your Mind, Body and Spirit. 9. Benefit From the Buddy System. 

 10. Take Charge of Your Program 

Full article available in lobby

Anniversary Racquetball Tournament

August 9 -10th

 See front desk for more information

 

 The Problem With Lifting Too Little

Have you noticed everything is getting lighter, easier and less difficult. At the same time, humanity is getting heavier, everyday life feels harder and more difficult, with many people feeling exhausted despite having done very little taxing physical work on any given day. Yet most of us want to live in capable bodies and feel good while going about our day. In our workouts, we want to see results for our efforts. Lifting the same weight and performing the same exercises every week will produce little results. Females will not bulk up with heavier weights as they naturally have less testosterone than men and their bodies are less responsive to the muscle-building effects of properly executed strength training. 

If you haven*t been doing any strength training, start! And if you have, make sure you are lifting heavier (one to two times per week is all it takes for most common fitness goals). The following recommendation is to make sure the majority of people are getting the most from their strength-training efforts, so this will likely not apply to anyone already performing sufficiently challenging workouts. To those people, keep it up! For everyone else, try this: Choose one or two exercises that follow each of the five primary movement patterns (You will have five to 10 exercises total.) These exercises could include the deadlift, squat, shoulder press, row or cable chop, for example.

Perform two to four sets of each exercise(determined by available time and goals) after a proper warm-up 

    Perform nine or fewer reps (keep the reps in single digits!). 

    And here*s the most important part: Choose a resistance that forces you to do nine reps or less.

*Heavy* is relative to each person*s ability, you need to feel comfortable trying a little more weight than you are using now.  Experiencing how capable you are makes you want to lift more.  You will feel stronger and leaner within a few short weeks. Consult a Personal Trainer for proper progression. 

Ask An Expert!

Does Holding On To The Treadmill Decrease My Calorie Count? The simple answer is absolutely. You*ll burn about 25% or so fewer calories by holding on to those safety rails due to a lower heart rate. Further, since your arms are busy holding on to the safety rails, they aren*t swinging like they normally would during a walk or run, further cutting down on fat burn. Don*t forget that those simple contractions and relaxing movements of your arms are also part of the overall calorie count. It*s not just calories that don*t burn as much when you hold onto those safety rails. Your hips, knees, legs, lower back posture, shoulders, wrists and your balance and coordination will all be cheated out of the benefits that real walking or running offer. By the way, when you hold on and you have your incline set at a respectable level, you are actually putting your body in a perpendicular plane with the treadmill, thus negating the incline. Try slowing down the speed and enjoy burning those calories. - Have a question? Email This email address is being protected from spambots. You need JavaScript enabled to view it.

Kids Workout Program

Thank you to those who's child participated in our "Kids Workout" program these past weeks, they really enjoyed it! Our 30-minute activity based program will return in the Fall. Details available soon.   

Belmont Wellness Spa

Enjoy a massage, acupuncture, or spa treatment in the newly renovated massage room. Added sound proofing and decor will make your experience a relaxing one.

Small Group Training

If you need a little motivation this summer, consider Small Group Training (4+ people).  Gather a few friends (or we could put a group together) for a  workout that will keep you coming back for more. Contact This email address is being protected from spambots. You need JavaScript enabled to view it. for available Trainers & times.

Couscous & Fruit Salad

Try this fruit-and-nut-studded couscous salad alongside grilled salmon or chicken for supper or on its own for a fresh lunchbox treat.

Ingredients: 2 tablespoon extra-virgin olive oil, 2 tablespoon orange juice, 1 tablespoon cider vinegar, 2 teaspoons finely chopped shallots 1/4 teaspoon salt, 1/4 teaspoon freshly ground pepper, 2 cups cooked whole-wheat couscous, 1 cup chopped nectarine, 1 cup mixed fresh berries, such as blueberries and raspberries, 2 tablespoon toasted sliced almonds

Cooking Directions: Whisk oil, orange juice, vinegar, shallots, salt and pepper in a large bowl. Add cooked couscous, nectarines, berries and almonds; gently toss to combine.

Nutrition Info: Serving: Per serving, Calories: 259, Carbohydrates: 40g, Fat: 9g, Protein: 7g, Dietary Fiber: 7g, Saturated Fat: 1g Monounsaturated Fat: 6g, Cholesterol: 0mg, Potassium: 116mg, Sodium: 146mg

Exchanges: 2 starch, 1/2 fruit, 2 fat   Carbohydrate Servings: 2

Nutrition Profile: Diabetes Appropriate/Healthy Weight/Heart Healthy/High Fiber/Low Calorie/Low Cholesterol/Low Sat Fat/Low Sodium 

 Business of the Month

If you enjoyed the music at the Anniversary Party, then you need "Just Dance Events" to DJ your next event.  Thank you Ryan Damron of Just Dance Events for a fun evening. 

   Mention you are a Belmont member & receive 20% Off lighting & DJ services.  

www.justdanceevents.com  Ryan Damron (562)209-4345

find more discounts on www.belmontathleticclub.com

Class of the Month

"Stretch & Relax" or "Rock & Roll"

Have you ever gotten to the gym and wished you could just stretch and relax? Now you can! 

Relieve stress, increase flexibility and leave feeling good.  

Mon & Wed @ 1:45 PM, Thurs @ 4:30 PM with Jonelle

Foam rolling or myofascial release is a form of soft tissue therapy, similar to massage to aid in increased circulation and lymphatic drainage, increased range of motion and flexibility and decrease pain.

Mon @ 3:45 PM with Ashley

Congratulations to Rose Prochow for having the most Belmont Anniversary

T-shirts - 31 & the oldest - 1981

 

TAKE A HIKE!

Join Scott for this outdoor workout! He will be leading intermediate/advanced hikes 4-8 miles long through El Moro Canyon on August: 9th & 23rd, Sept: 6th & 20th (hikes scheduled thru Dec). 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.*

 

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