Remodel Update

Our remodel began January 26th and should take about 12 weeks. An alternate entry will be used for the majority of the work to get you in and out of the club, and the upstairs stretching areas will take the place of the one downstairs. There are no plans to close during any of this work but we may need to close a little early a couple days at some point during that time. We will do everything we can to minimize any disruption of your routine.

Many of you have seen that new flooring is already being installed and that part will continue over the next few weeks. The material for the stairs and base boards were back ordered but on their way. We will do our best to keep you informed of progress and issues as we move forward.

I'd also like to take this opportunity to thank all of the good people at the Long Beach City Hall who helped us get the problems we had with this project resolved quickly; thank you!

Jeff Cozart

Improving Resistance Training 

Walt Cortez, MS, CSCS, CPT

People tend to be creatures of habit. When it comes to their health, this can be a good thing.  They build healthy habits when it comes to their diet by regularly eating foods that are nourishing without the excessive calories. When it comes to working out, they attend the gym multiple times throughout the week.  If they continue to perform these same healthy habits all would be well! However, when it comes to working out, many people keep their sets, repetition and weight (collectively called acute variables) the same and eventually limit themselves.  Often times people will perform each exercise 3 times (sets) for about 10 repetitions (reps), while resting for a couple of moments in between (rest interval).  Benefits from performing exercises in this manner may include increasing muscular endurance, strength, size and caloric expenditure. However, if you want to further increase your benefits from resistance training, you may want to take your workouts to 'uncharted territory.' Under most circumstances and safe progression, your body can gain benefits from changing the acute variables in your exercises.

The SAID (Specific Adaptations to Imposed Demands) principle applies in resistance training, meaning that our body will respond to the specific stressors or types of exercises we place on our body.  For example, an individual who wants to become a better runner makes running the priority rather than swimming.  Even though both modes of exercises produce cardiorespiratory benefits, maximal increases in running performance would not occur because swimming is not specific enough.  The same can be said about acute variables in resistance training. Resistance training would generate increases in several fitness parameters for someone who is deconditioned, however as they continue to train, increases would plateau and they would have to become a bit more specific in their workouts.

How do you know which changes in acute variables produce increases in muscle endurance, muscle size and strength?  The guidelines below are from the National Academy of Sports Medicine to follow in an effort to achieve the specific training outcomes you desire.

Training Emphasis



Rest Interval

Strength Endurance

2 - 4

8 - 12

0 - 60 sec


3 - 5

6 - 12

0 - 60 sec

Maximal Strength

4 - 6

1 - 5

3 - 5 min

A rule of thumb for choosing optimal weight in your exercises is to use heavy enough weight so that the last rep is close to failure, while still maintaining correct form.  If an individual is deconditioned, it is recommended that he/she train from strength endurance phase for about 4-8 weeks before progressing to the next phase.  Changing the focus of your workouts removes the monotony of doing the same thing in the gym and may help create different resistance training goals. 

Should you have questions or comments about changing your resistance training program, feel free to ask one of our fitness professionals or myself, I am always happy to talk shop! You can contact me @ 562-274-2008,This email address is being protected from spambots. You need JavaScript enabled to view it..

Live well and continue moving!

Your Invited - Feb. 5

Belmont Wine Tasting Night
Murphy's Pub 6 - 9 PM

Join us for wine or beer tasting and appetizers on Thursday, February 5th

$10 per tasting

Have children?

                $15 first child, $10 for second & third child (pizza & juice for kids) and receive your tasting for FREE!

Sign up at the front desk!


Auricular (Ear) Acupuncture 

by Bobbie Sterbins 


Auricular (Ear) Acupuncture also known as the NADA protocol is a treatment utilizing 5 points in each ear. This point combination has been successfully used to treat insomnia, to promote stress reduction, for smoking cessation and the treatment of drug addictions, and to help promote weight loss. It can be used as a stand-alone or in conjunction with another treatment. 

If you are interested in learning more about Auricular (Ear) Acupuncture please contact Bobbie J. Sterbins, M.S., L.Ac. at (562) 212-7849. She is the Director/ Owner of the Belmont Athletic Club Wellness Spa and has been a Body Worker since 1992 and a Licensed Acupuncturist since 2000. 

Schedule your appointment today at the front desk or visit Wellness Spa for complete list of services 


Partner and Group Training Available

Catching up with your BFF is fun. Sharing a personal training session? Even better!  That's the beauty of our partner training: You'll not only spend time together, you'll also workout way harder than if you were going through the motions solo. "You push yourself more than you would on your own.

 Valentines Day Specials!!

4 Weeks - 60 minute sessions

-Weekly weigh-ins  -Measurements  -Body Fat Testing 

1 Session   = $80 ($40/person)

4 Sessions  = $300 ($37.50/person, 1 session/week)

8 Sessions  = $560 ($35/person, 2 sessions/week)

Offer expires Feb. 28th. All sessions must be completed 4 weeks from purchase. Partners must workout together.

Have more than one person? This email address is being protected from spambots. You need JavaScript enabled to view it.

Murphy's Pub

Beer of the month - Weihenstephaner is a naturally cloudy wheat beer with its wonderful yeasty fragrance and taste. It Goes well with dishes that do not have too intensive a flavor.  The Weihenstephan Brewery can trace its roots at the Abbey to 768. The brewery thus has a credible claim to being the oldest working brewery in the world.  Only $4.50/bottle.

Looking for a great lunch? Try The Natural Wrap.  It has green leaf lettuce, cucumbers, avocado, alfalfa sprouts, Swiss cheese, and mayo, choice of salad, baked chips or chips/salsa. Only $6.75

Show your membership card & receive 10% off on food on Tuesdays. Check out our daily specials - menu

Childcare Reminders

As we head into the new year here are some friendly childcare reminders...

1. Children under the age of 14 are not allowed in the locker room for any reason. Please have them use the childcare restroom or the bathroom located upstairs by the racquetball courts.  2. Children in the club must be accompanied by an adult AT ALL TIMES. Running is not permitted. Please hold younger children by the hand. A childcare employee can assist when needed.  3. Childcare reservation times have been extended from 2 to 3 hours for your convenience. We will resume 2 hour reservation periods in the summer.

Thank you for your understanding and support!

 Lynne Sullivan

**Don't forget our "homework club" during the evening hours of childcare. We are here to help.

Take a hike! 

Saturday February 7th & 21st, March 7th & 21st

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: 562.668.1904This email address is being protected from spambots. You need JavaScript enabled to view it.


Like to Zumba? So do we! Start your weekend off right with bring a friend for FREE Fridays! 

Valid for the 5:30 PM class only.

Check the schedule as some class times have changed

Wifi @ the Belmont

Enjoy our Wifi service while you workout! 

password: belmont!


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