2014 August

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.*