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.