2014 September

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.*