Congratulations to our Anniversary Raffle Winners!
BBQ Grill- Matt Weber
Dark Green Bike- Kellyn Carlson Light Green Bike- Rob Katchen
Patio Cooler- Maria Michaelson
3 Months of Dues- Hitch Elkins 5 Months of Dues- Floyd Flanagan
$35 Murphy's Gift Certificate - Keegan Pabst
Updated Group Exercise Schedule
(changes in bold)
Vinyasa Flow Yoga w/Erika G - Wednesday's 7:30 - 9 PM
Elevated Energy w/Erika B - Thursday's @ 6:30 PM Group Exercise Studio
Thursday evening ZUMBA CANCELED
Spin w/Erin E - Friday's @ 5:15 AM
ZUMBA w/Rachel M - Friday's @ 5:30 PM Bring a friend for FREE!
Saturday Mindful Mornings in the park is CANCELED
ZUMBA w/Amber R Saturday's @ 12:45 PM
How to keep your next vacation & business trip from interfering with your workout routines!
Maintaining a workout routine while traveling does not have to be impossible. While most of us claim we gained at least five pounds on our last trip, it is actually less than one pound. The change in our daily routine can cause the body to retain water and disrupt the digestive system, leaving us feeling bloated. When traveling, daily water intake is reduced, are more sedentary than usual, ingest food higher in sodium, & may not sleep as well. Here are a few ideas to help make your next trip less painful:
* body awareness & posture - maintain proper alignment by sitting with your feet touching the ground, hip-width apart. Find your neutral spine, roll your shoulders around, tilt your head side to side, right and left, roll wrists & ankles. Do several times an hour.
* movement - maintaining circulation, range of motion and exercising muscles with five to 10 simple exercises whether you are in a hotel, airport, rest stop, etc.
Hotel, airport, rest stop exercises - Perform each exercise 30-60 seconds Squats Lunges (forward, back, hold) Standing side leg lift Plank hold Hip circles Push-ups Sit-ups Jump rope. Have little ones? Have them scooter, jump rope, or join you as they need movement too!
Sitting on an airplane for hours can cause blood to pool in the deep veins which can lead to clots, especially in the legs. To avoid an increase in blood pressure, sit with your knees at various angles during the flight. If you can’t get up and walk the following exercises will help keep blood flowing. Airplane exercises – 50 reps Ankle rolls & calf raises Push one foot down into floor at a time, squeezing your glutes(buns) Alternate knee lifts Abductor/adductor – use your hands to resist thighs moving out/in
* improving digestion - maintain energy levels with sweet potatoes (baked night before & wrapped in foil), place sliced turkey in zip lock bag, meal replacement bars, apples, oranges, & bananas. To avoid headaches and indigestion, eat fresh pineapple or drink coconut water. Add lemon to drinking water to assist with indigestion, boating, & constipation. Pack trail mix- 3 handfuls of nuts to 1 handful of dried fruit (to avoid sugar imbalance). Protein powder to mix with water, add cinnamon to balance blood sugar. Replace bigger meals with small snacks & adjust them to the new time zone. Try these apps for eating healthy: iFly Pro-helps you find restaurants near your gate in the airport. Clean Plate-searches for the best options near you (yelp for the health nut). Find Me Gluten Free - searches for gluten-free options near your location. Contact one of our trainers for more ideas or assistance
YARD SIGN WINNERS
1st place: 3 free months of dues was @catalinalvr
2 runner up's: 1 free month of dues each was @connieoser & @akvileharlow
Water is the obvious key to hydration, but you can hydrate through many of the foods you eat.
Cucumbers: With a water content of 95%, they also contain phytonutrients that have been linked to anti-inflammatory and anticancer properties.
Tomatoes: At 94% water & 30 calories/cup, they also contain antioxidant lycopene, vitamin C, & potassium.
Skim Milk: Containing 91% water, protein, & sodium makes this a great post workout beverage.
Strawberries: 91% water, Vitamin C, and 3 grams of fiber/cup.
"Paint the Glass"
August 5th 7 - 9 PM
Featuring Blue Moon Horchata Beer
Contact Murphy's Pub to reserve your glass
Take A Hike!!
August 8th & 22nd
7-9 AM for 4-5 miles of intermediate hiking.
1) Are you a Belmont Member who owns or manages a business? Could your company benefit from advertising to nearly 3,000 members of The Belmont Athletic Club? 2) Members - click here for Discounts
Enjoy a Therapeutic Massage or Acupuncture Treatment.
Book your appointment today with Bobbie or Julia. Menu of services [http://www.belmontathleticclub.com/wellness-spa]
Please turn your school schedule in by September 1st to retain your STUDENT RATE. Standard rate will apply for September dues if schedule is not received
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.
Group Training Sessions
I am looking for members who would like to participate in Group Training Sessions. Sessions are 60 minutes long and as low as $25 per session, 1-2 times per week, starting in August. 2 people for 6 PM 3 people for 7 PM
Metabolic Rate Check
2 for 1 Test Only $25 (50% Savings)
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!!
"Everything we do begins and ends with our members."