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.*

 

 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?

 

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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. 

 

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