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.*

 

 34th Anniversary Party

      July 19th, 5-10 PM. Free to members, guests are $18. Sign-ups & details available at the front desk

July 4th club hours

5 AM - 12 PM

Kids Workout Classes

30 Minute activity based workout is designed to promote a healthy & active lifestyle. It will increase endurance, coordination, metabolism, & fun! Sat., 7/5 @ 10:30 & 11 AM and Sun., 7/6 @ 10 & 10:30 AM. Must be signed in at child care. More days & times to be announced. Contact This email address is being protected from spambots. You need JavaScript enabled to view it. for more information.

 One Month FREE Dues

Congratulations to Gretchen Brown, this week's winner for completing the "account update" form (located by front desk). New winner every Monday!

 Fat Blasting Step Mill Interval Workout

High Intensity Interval Training (HIIT) is ideal for FAT LOSS.  The basic goal of interval training is to achieve a high heart rate in the zone of 80 to 95 percent of your estimated max heart rate for a short duration of time (from 10 seconds to three minutes). For this workout, use a rate of perceived exertion (RPE) scale of 1 to 10 to designate exercise intensity, with 1 being zero effort/resting heart rate and 10 being all out max effort, equivalent to about 95 percent of your estimated max heart rate. As a reference point, moderate cardio is usually done at an RPE of 5 to 6. Complete workout available on printed newsletter.

Take A Hike!

The Belmont's Cardio Bootcamp instructor, Scott Sharkey is taking his workout outdoors! He will be leading intermediate/advanced hikes through El Moro Canyon on June: 14th & 28th, July: 12th & 26th, August: 9th & 23rd, Sept: 6th & 20th, 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. .

Have You Tried A TABATA Class?

Getting a full-body workout in this high-intensity class has made Tabata-style training appealing for fat loss. These workouts feature a format of eight cycles of 20 sec. of high-intensity work followed by 10 sec. of rest. This style of class can elevate your baseline metabolic rate (the amount of calories YOUR body needs daily to function) after exercise resulting in greater fat loss. At higher intensity, more of the energy for exercise comes from carbohydrate. At rest, the majority of the energy needs come from fat. Try the outdoor class with Austin. See schedule for class times.

Business of the Month

Located here in Belmont Shore, Skincare by Koleen offers a full line of skincare services, advanced peels, Dermalogica body treatments, waxing, makeup lessons, sunless tans, and more. Show your Belmont membership card & receive

$20 off first time service/$50 off peel or hydrofacial package

5349 E 2nd St, Ste B * 562)283-8812 

 styleseat.com/koleenbudney

Check Member Discounts on our website for more savings from our member owned businesses.

Belmont T-Shirt Contest

How many Belmont Anniversary t-shirts or tank tops do you have? Gather your shirts & bring them in the week of July 14th. If Stephanie is not available, have the front desk record your info. Winners based on:  1)The one with the most(34 max)  2)The one with the oldest They must be in one piece & wearable! Winners announced on July 19th

Belmont Wellness Spa 

Relax this summer with  a Therapeutic or Hypno- therapy Massage or Acupuncture Treatment from our licensed therapists. www.bacwellnessspa.com

Chickpea Burgers & Tahini Sauce

Rather than a heavy, fried falafel, here's an updated version of this pocket sandwich: a light chickpea patty served in a whole-wheat pita with a flavorful but light tahini sauce.

Ingredients: 1 19-ounce c chickpeas, rinsed, 4 scallions, trimmed and sliced, 1 egg, 2 tablespoon all-purpose flour, 1 tablespoon chopped fresh oregano, 1/2 teaspoon ground cumin, 1/4 teaspoon salt, 2 tablespoon extra-virgin olive oil, 2 6-1/2-inch whole-wheat pitas, halved and warmed, if desired, 1/2 cup low-fat plain yogurt, 2 tablespoon tahini, (see Ingredient note), 1 tablespoon lemon juice, 1/3 cup chopped flat-leaf parsley

Cooking Directions: Step 1: To prepare burgers: Place chickpeas, scallions, egg, flour, oregano, cumin and 1/4 teaspoon salt in a food processor. Pulse, stopping once or twice to scrape down the sides, until a coarse mixture forms that holds together when pressed. (The mixture will be moist.) Form into 4 patties. Step 2: Heat oil in a large nonstick skillet over medium-high heat. Add patties and cook until golden and beginning to crisp, 4 to 5 minutes. Carefully flip and cook until golden brown, 2 to 4 minutes more.

Belmont Racquetball Anniversary Tournament

Tournament starts in July. Details available soon.

 

“Everything we do begins and ends with our members.”

 

 

 

 

 

 

 

 

 

SAVE THE DATE - July 19, 2014

34th Anniversary Party

NEW CLASSES

Join Brittany for OUTDOOR YOGA on Monday & Friday's @ 9 AM at Livingston Park. All levels welcome.

GOLDEN STRENGTH with Jan begins June 6 @ 10:15 AM in Studio A (Spin Room)

RITUAL WELLNESS ORGANIC DRINKS 

 Cleanse, shred, or re-energize with Ritual Wellness. Choose between blends, greens, mylks, & lemonades. These drinks are rick in vitamins, antioxidants, & more.  Available at the front desk.  

 OPTIMIZE YOUR METABOLISM

Metabolism is the process of breaking down proteins, carbohydrates, and fats to yield the energy your body needs to maintain itself. The rate of your metabolism depends on "calories in" & "calories out" while eating, exercising, and your individual genetic makeup. 

What determines your metabolism? Genes - They only account for 5% of your total daily calorie consumption. Increase your body's need for energy by increasing lean muscle mass (weight training). Each extra pound of muscle you carry can burn up to 50 additional calories just to maintain itself. Eating foods that require extra energy to digest or metabolize; for example, protein. Your body burns twice as many calories digesting high-protein as it does foods high in carbs and fat.  

The rate of calories your body burns at rest represents about 60% - 70% if your total daily calorie burning, which makes slowing it through lack of sleep a serious roadblock to weight loss.

Increase lean muscle mass will increase your body’s energy needs. Eating every 2 to 3 hours feeds muscle and starves fat. By eating frequently, you reassure your body that you aren't going to starve; that food will always be available. Skipping breakfast, eating only a sandwich for lunch, and pigging out at dinner, on the other hand, frightens your body into storing fat, just in case your next meal never comes. Research from Georgia State University shows that people who eat every 2 to 3 hours have less body fat and faster metabolism than those who eat only 2 or 3 meals per day.  

Frequent eating doesn't mean snacking, make each mini-meal complete 

                         - a serving of vegetables and a healthy source of protein like eggs, chicken, or nuts                                               - upping your intake of high-fiber foods like vegetables is one of the best ways to increase                                             - fiber is a non-digestible carbohydrate, but the body tries hard to break it down anyway                          - vegetables are low in calories, yet high in nutrients -- a huge boon for your weight loss efforts.

Article provided by Stephanie Luis & presented in workshop "The Skinny on What & How Much to Eat" * Nov. '13

BENEFITS OF TRX CLASS

The TRX Suspension Trainer leverages gravity and your body weight to perform hundreds of exercises. You're in control of how much you want to challenge yourself on each exercise - because you can simply adjust your body position to add or decrease resistance.  It delivers a fast, effective total-body workout, helps build a rock-solid core, increases muscular endurance, & benefits people of all fitness levels (pro athletes to seniors).

 See schedule for class times.

GET INSPIRED!

We are looking for inspiring members stories to share. Do you know a member who inspires you? Do you have a story to share of how you overcame your hurdles to reach your ultimate success?

 

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

BELMONT RACQUETBALL ASSOCIATION

Want to burn up to 822 calories per hour? Racquetball provides an intense workout and is a fun way to meet new people. 

 

We're on Facebook: Belmont Athletic Club Racquetball Association

“Everything we do begins and ends with our members.”

 

 

“LOSE IT” WINNERS

Congratulations to the winning team of the Lose It Challenge, all 10 of you on Erin & Erika’s team, on your big win! You each win a free month of membership dues, lost a lot of weight, and hopefully gained more vibrant health along the way. All challengers worked hard- great job!

MINDFUL MORNINGS

Join Holistic Lifestyle Coach & Personal Trainer, Amanda Nassau, for a special series included in your membership! When you know how beautifully positive intentions support life, you’ll make it a habit.
Wednesday & Friday Mornings, 6:15-6:45AM in the loft about the Racquetball Courts.
Each session includes: breathing techniques, energizing exercises,
stress release, holistic principles, & setting intentions
for you to unwind & conquer your day!

WHOLE LIFE CHALLENGE- JOIN NOW!

Although the Whole Life Challenge officially begins May 3rd you might still be able to join. This is a new type of challenge not about restricting yourself, counting calories, or working out excessively. This challenge encompasses many aspects of health to have you looking and feeling your best well before the 8-week challenge concludes. Enjoy the support of Personal Trainers, a group of members, prizes, and personal challenges that will take you to the next level!
Visit www.wholelifechallenge.com for details and contact Tara at The Belmont to get started: This email address is being protected from spambots. You need JavaScript enabled to view it.

BENEFITS OF FOAM ROLLING

Self-Myofascial Release or "Foam Rolling" is a technique used to release muscle tightness and trigger points. It's self massage! When you release muscle tension and trigger points, the muscles are able to maintain full elasticity and provide pain free movement. The benefits of foam rolling include improved circulation & blood flow, release of muscle tightness, break down of knots in the muscles, and pain reduction. If you’re new to foam rolling check out our Rock 'N Roll! class Mondays at 3:45PM for a full body foam rolling experience!

BEST OF LONG BEACH

We would like to thank you, our loyal members, for voting us the Best Athletic Club in town! Everything we do begins and ends with our members and we are so glad that you feel the same. Results of other ‘Bests’ within the city of
Long Beach will be published in the April 4th issue of The Beachcomber. Thank you for your support!

EL MORO CANYON HIKES

Saturdays May 3rd, 17th, & 31st and June 14th & 28th from 7-9am
4-8 miles of intermediate hiking
Meet Scott at Starbucks at 6:55am to carpool: 7958 E. Coast Highway, Laguna Beach 949.376.5221
or 7am at El Moro Visitor Center, $15 parking: 8471 PCH, Laguna Beach. Scott: 562.668.1904

SHOPPERS GUIDE OFFERS MEMBER DISCOUNTS

Have you visited the Member Discounts section of our website lately? As a member of The Belmont Athletic Club you get discounts all over town! Just flash that membership card and enjoy savings at local chiropractors, restaurants, salons, vacation rentals and so much more. If you’re a business owner or manager and would like to be added to the Shoppers Guide you can download the application from the Member Discount section of our website. Your membership and a special offer to your fellow gym members is all it takes to join and get extra exposure for your business.

TAKE US HOME WITH YOU!

The Belmont Athletic Club phone app is free and shows upcoming classes, substitute instructors, and events. You can save classes directly into your personal calendar (hello accountability!) and can even check in with your phone at the Front Desk (goodbye membership card). Stay in touch with us on Facebook, Twitter, and Instagram too!

BELMONT RACQUETBALL ASSOCIATION

Want to burn up to 822 calories per hour? Racquetball provides an intense workout and is a fun way to meet new people while you work. To participate in the Racquetball League email This email address is being protected from spambots. You need JavaScript enabled to view it. .
We’re on Facebook too- join the group Belmont Athletic Club Racquetball Association to stay connected.

“Everything we do begins and ends with our members.”

 

IN LOVING MEMORY OF ROSANNE

Join us for a special Yoga Tribute in honor of our beloved instructor Rosanne Nicassio.
Sunday, April 13th from 11:15AM-12:30PM. This class is dedicated to Rosanne and all are welcome to attend.

MINDFUL MORNINGS

Join Holistic Lifestyle Coach & Personal Trainer, Amanda Nassau, for a special 6 week series included in your membership! When you know how beautifully positive intentions support life, you’ll make it a habit.
Wednesday & Friday Mornings, 6:15-6:45AM
Begins April 16th and meets upstairs in the new Stretch & Relax area.              
Each session includes: breathing techniques, energizing exercises,
stress release, holistic principles, & setting intentions
for you to unwind & conquer your day!

ZUMBA FOR A CAUSE

Friday, April 11th at 7:00pm.
Zumba in da Club is back, being DJed by our very own intern Nicolo, to help stop human trafficking.
Members & non-members are welcome, $10 donation  with 100% of donations going to Kingdom Causes Long Beach

WERQ IT OUT!

Sunday, April 13th 8:00AM-8:55AM
You’ll love ‘WERQ’, a wildly addictive dance fitness experience based on pop, rock, and hip hop music.
Ruben will have you sweatin’ & smilin’ before you even realize you’re working out!

BEST OF LONG BEACH

We would like to thank you, our loyal members, for voting us the Best Athletic Club in town! Everything we do begins and ends with our members and we are so glad that you feel the same. Results of other ‘Bests’ within the city of
Long Beach will be published in the April 4th issue of The Beachcomber. Thank you for your support!

NEW ● NEW ● NEW

We love introducing new programs and offering top-notch classes to keep you on your toes!
This month we’ve added
Spinning with Josh Tuesday & Thursday 5:15-6:10AM in Studio A
Tread & Shred with Scott Friday 4:00-4:55PM in Cardio Theater
Mindful Mornings with Amanda Wednesday & Friday 6:15-6:45AM in new Stretch Area
Run Training with Jade- details coming soon

EL MORO CANYON HIKES

Saturdays April 5th & 19th and May 3rd, 17th, & 31st from 7-9am
4-8 miles of intermediate hiking
Meet Scott at Starbucks at 6:55am to carpool: 7958 E. Coast Highway, Laguna Beach 949.376.5221
or 7am at El Moro Visitor Center, $15 parking: 8471 PCH, Laguna Beach. Scott: 562.668.1904

HYDROSTATIC BODY COMPOSITION TESTING

April 24th from 7:00AM-7:00PM
The Dunk Tank returns to give you the data you need to set specific fitness goals.
Sign up at the Front Desk and visit www.bodyfattest.com for details

BELMONT RACQUETBALL ASSOCIATION

Want to burn up to 822 calories per hour? Racquetball provides an intense workout and is a fun way to meet new people while you work. To participate in the Racquetball League email This email address is being protected from spambots. You need JavaScript enabled to view it. .
We’re on Facebook too- join the group Belmont Athletic Club Racquetball Association to stay connected.

“Everything we do begins and ends with our members.”

 

Copyright © 2011 Belmont Athletic Club. All rights reserved.

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