LABOR DAY - SEPTEMBER 7

In observance of Labor Day, we will be CLOSING @ 12 PM

 

FALL GROUP EXERCISE SCHEDULE

(changes in bold, starting week of August 31)

 On hold until next Summer

Mon/Wed AM - Beach Bootcamp

Fri AM - Park Tabata

 Yoga 360 w/Violet Rangel

Tuesday/Thursday's @ 1 PM

Pilates on the Ball w/Lori

Tuesday's @ 2:30 PM

Spin w/Jan B

Wednesday's @ 8 AM

Fight Club (Kickboxing) w/Alfredo Borrego

Friday's @ 6:45 PM

 Click for Labor Day Group Class Schedule 

 

ATTENTION STUDENTS

 Student School Schedules were to be submitted to membership by September 1st to retain your STUDENT RATE.  Standard rate will apply for September dues if schedule was not received.

 

SEPTEMBER IS NATIONAL AWARENESS MONTH FOR...

 Childhood Obesity - One in three American kids and teens are 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 

Ovarian/Prostate CancerOver 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 

YogaYoga 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.

 Grandparents Day - September 15

 

OVER 40 = MORE WEIGHT TRAINING

As a 40+-year-old, you don't need to be afraid of the weight room. Strength-training is one of the most effective ways to build and maintain muscle, which is especially important as you start to get older. On average, adults lose a half pound of muscle every year after the age of 30, according to the American Council on Exercise. Weight training can help you avoid this decline in muscle mass -- but to get the results you're after, include the right exercises, create a proper workout schedule, and weight train safely to avoid injury. 

It's best to work your upper and lower body on alternating days, to give your muscles time to rest in between. Overdoing it is not going to get you better results and  in fact, it's the complete opposite. Without adequate rest, your muscles don't have time to repair themselves, and you will deplete your energy and lack in muscle gains as a result.

Weight training is important, but if you're not including enough cardio during the week, you're not going to get to show off those muscles you've worked so hard for.  You don't need intense cardio workouts, but even three to four sessions a week of some brisk walking, running, cycling, or rowing will help you burn fat and stay fit.

A well-designed weight training program for a 40+-year-old can lead to increased  muscle strength and size, improved endurance and decreased body fat. Weight training can be dangerous if you're not doing it safely, particularly if you're using the  wrong amount of weight. Always use an amount of weight that creates resistance,  without making you strain. Only increase the amount of weight you're using when you can complete a full set of 12 reps of any exercise -- and only increase it by 5 percent increments to avoid putting too much stress on your body.

To learn more about weight training or update your current program, contact one of our Certified Personal Trainers.

WHY YOU SHOULD KNOW YOUR RESTING METABOLIC RATE

With many of our members taking advantage of our Summer 50% off RMR tests, they have been able to stay on track during the Summer months.  Not only did they reduce their body fat and lose weight, they increased their daily caloric intake (get to consume more calories) and expenditure (burn more calories at rest). Wouldn't it be nice NOT to have a "weight loss" resolution but an "increase in strength" or "try a new class" resolution in 2016! For more information, contact  Stephanie to schedule your appointment & learn about test preparation. By appointment only.

BREAKFAST IDEAS FOR THE MORNING RUSH!

School is back in session and our lazy summer days become a jammed packed fall. Breakfast is the "most important meal of the day," however, trying to get out the door on time for school can mean skimping on morning nutrition. Studies show that kids who eat breakfast concentrate better, display better muscle coordination, have increased strength and endurance, and also have higher attendance rates and lower rates of tardiness. All of which makes sense: kids who are hungry have a harder time paying attention and learning. Breakfast supplies kids with key nutrients like calcium, iron, B vitamins, and vitamin D. Kids who eat breakfast also are less likely to be overweight and more likely to have an overall healthier diet; a fact that holds true for adults too! Here are 7 "on the go" ideas.

  1.  Whole-grain cereal with sliced banana and berries served with fat-free milk.                  
  2.  Parfait: Mix plain or vanilla Greek yogurt with chopped nuts and sliced berries.          
  3.  Peanut butter and sliced apples on whole-wheat toast                                                    
  4.  Sliced turkey breast and low-fat cheese on a toasted whole-grain English muffin            
  5.  Breakfast Wrap: Spread peanut butter on a whole wheat tortilla and top with chopped    peanuts, raisins and a sliced banana                                                                                
  6.  Whole-grain mini bagel with 2 tablespoons of peanut butter and sliced banana              
  7.  Whole-grain granola bar, fresh fruit (like an apple or banana), and a container of milk

For more great ideas and recipes, visit  http://www.fruitsandveggiesmorematters.org

 TAKE A HIKE!!

 September 5th & 19th, 7-9 AM for 4-5 miles of intermediate hiking. Meet Scott at Starbucks at 6:55 AM. Starbucks: 7958 E. Coast Highway, Laguna Beach 949.376.5221 or 7 AM at El Moro Visitor Center $15 parking: 8471 PCH, Laguna Beach. Scott's cell: 562.668.1904  

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RACQUETBALL

If you are interested in learning more about our Racquetball Leagues or pickup games,

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

REFER A FRIEND

 Don't forget to refer a friend & receive up to $50. Ask Membership for details.

 NEED A BABYSITTER?

 Stop by Childcare to pick up a list of qualified babysitters.

 STRETCHING & FLOOR EXERCISE AREAS

 Searching for floor space? There are several areas on the second and third level  of the club that can be used.  Most of the spaces offer mats, stretch straps, foam rollers, etc. On the second level - in front of or inside racquetball courts.  The third level - Group Ex room (Studio A) & Spin room (Studio B) when there is not a class in session, Studio C (between spin room & Murphy's), & open area loft. For your safety, please do not use the weight room for floor exercises or stretching. Need help? Contact one of our trainers to help locate a space that works for you!!

FREE WORKSHOP 

Do you have a hard time looking over your shoulder? Do you get neck aches that make it impossible to turn your head? If so, my FREE workshop may help increase your range of motion! 

Thursday, September 3 @ 10:30 AM & September 10 @ 11:30 AM

Please RSVP to Stephanie for details, space is limited.

 

BELMONT SHORE CAR SHOW

Sunday, September 13

9 AM - 3 PM 

The streets will be closed & traffic backed up, so plan your day accordingly.

 

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