Fitness

Fit ‘N 5 + Bonus Workout

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By: Heather Williams, Group Exercise Director

Here are five exercises to add to your routine. This program is a great stand alone or a wonderful compliment
pre Yoga or post bike/run/walk.

 

If you are not already warmed up: Warm up with supported Mountain Climbers

 

Exercises:

  1. Front Loaded/Goblet Squat
  2. Supported Push Up
  3. Bent Over Row
  4. Bicep Curls
  5. Tricep Dips

 

Option 1:

  • Perform a circuit of four sets
  • First Set start with 20 to 25 reps
  • Decrease each following set by five reps

 

Option 2: Perform four sets of each exercise before moving on to the next exercise

 

Fitness

Ways to Stem the Tide of Losing Your Gym Gains

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By: John Kecman, Fitness  Director

 

Here a few things you can do to help yourself keep your gym earned gains. Nobody wants to be forced out of the gym, but here are a few nutrition tips that may help in preserving the muscle you’ve had worked so hard to gain.

 

  1. Maintain calories or energy intake.
    Eating to maintain helps preserve muscle, but eating too much breaks it down.

 

  1. Even out your protein distribution across your meals, eat antioxidative, and anti inflammatory foods. Olive oil, leafy greens, walnuts, and berries/assorted other fruits are all good choices of the latter.

 

  1. Take creatine.
    Creatine certainly has benefits to those who are resistance training, but studies have shown that it can also help maintain muscle mass in times of in activity.

 

  1. Meet protein requirements daily, and perhaps consider amino acids in between meals, like leucine.
    So, if you were taking 1.6 grams of protein per kilogram (2.2046 lbs) day continue doing so. Cut carbs based on your activity level.

 

Club News & Events

Weekly AHC Virtual Zoom Classes

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Monday

12:00 – 12:30pm – Silver Senior Fitness with John K.

12:00 – 12:45pm – Body Pump with Heather

6:30 – 7:25pm – Zumba with Kiki

Tuesday

5:30 – 6:05pm – Zumba with Jonelle

6:00 – 7:00pm – Body Pump with Allison

Wednesday

12:00 – 12:30pm – Silver Senior Fitness with John K.

12:00 – 12:45pm – Body Pump with Heather

5:30 – 6:00pm – Int/Adv Yoga with Denise

Thursday

6:00 – 7:00pm – Body Pump with Allison

Friday

12:00 – 12:30pm – Silver Senior Fitness with John K.

12:00 – 12:45pm – Body Pump with Heather

1:00 – 1:45pm – Power Stretch with Heather

Sunday

9:30 – 10:00am – Zumba with Debbie

Club News & Events

At Home Workout Ideas—AMRAP

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By: John Kecman, Fitness and Personal Training Director

 

Struggling to work out at home without your favorite machines, or gym equipment? The quarantine may not be ideal for most gym goers, but it hardly means you have to give up on your fitness or health related goals.

 

Everyone should incorporate body weight resistance exercises into there training regardless of what equipment you have at your disposal.

 

Do all A exercises before B exercises (Set one of A1 should be followed by set one of A2, and set one of A3 until all A exercises are completed). Try doing these simple AMRAP (As Many Reps as Possible) at home:

 

  • A1—Air Squat – two times, 15-25 reps then, one set of AMRAP
  • A2—Planks – brace as hard possible three sets of 30 seconds to one minute
  • A3—Doorway Towel Row, two sets of 10 to 20 reps, one AMRAP set
  • B1—Push Up (traditional, or using a counter top, or from your knees) two sets of 10-20 reps and one AMRAP set
  • B2—Side Plank (from you knees or feet) keep your glutes and core tight throughout—three sets of 30 to 60 seconds

 

Club News & Events

How To Keep Sane While Staying At Home

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By: Heather Williams, Group Exercise Director

 

Here are a few tips to help you get through this time:

 

  1. Keep a routine! Whether your daily routine was going to the office or heading to the gym, maintaining some semblance of your day to day will be critical. If you are working at home (it cannot be said enough) start your day with your regular routine. While a suit and tie may not be required, I would encourage something other than PJs. While your favorite group exercise may not happen during your regular time, scheduling a time to workout each day will help you stay close to your regular schedule. Watch for our postings and emails of classes you can take using ZOOM and visit our Aspen Hill Club YouTube Channel (YouTube.com/AspenHillClub) for workouts.

  

  1. Get outdoors! Our “stay order” lists biking, hiking and running as essential activities. These activities do not require you to leave your neighborhood or forgo our “social distancing” guidelines. The sunshine, cool spring breeze and sounds of birds will help ease your mind, and help you maintain peace within your four walls (LOL).

 

  1. Acknowledge your neighbors and strangers, whether you are out walking your neighborhood or getting groceries. We are all in this together and must remain some sense of connection even as we are physically distancing. Don’t forget to thank the employees and staff who are making sure the stores are open, restaurants have curb side service, and that gas can be pumped etc. Remember they have families and loved ones and are making critical decisions when they decide to fulfill their shifts. While they may not be our first responders, they are necessary to our day to day.

 

  1. Catch Up! This is a great time to catch up with family and friends. Finish a book, binge a series, clean the garage, basement or attic. Keeping busy will help you pass time during the day.

 

  1. Stop! It’s the old adage when you tell you doctor it “hurts when I do this.” She/he responds, “well stop doing it”. So, if it is painful to watch the news, watch the market report or count the days. STOP!!! Take a few breaths and go back to numbers 1-4. That’s plenty to keep you busy and sane.

 

Thank you for your patience, and support as we all juggle this new, (not so) normal. Looking forward to the day we can close our physical and social distance.

 

Club News & Events

NEW: Personal Training Packages – The More You Train, the More You Save

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NEW Personal Training Rates Effective January 2020

Beginning Wednesday, January 15th we will be changing and expanding our personal training packages. The new package structure will allow you to maximize your personal training sessions, improve your fitness level and reach your goals.

Our 4 session package is a great introductory package for the client looking to jump start their fitness plan and/or the client new to working with a trainer. Our 8 and 12 session packages will allow the client to train to 3-4 times a week with their trainer with a greater focus on the key components of fitness: endurance, strength and flexibility.

There is a vast amount of research that states training muscle groups more frequently will lead to more progress in terms of both strength and muscle size or muscle hypertrophy.  A Men’s Health article published in April of this year states “After training a muscle, protein synthesis is raised for anywhere between 36 to 48 hours, then it drops back to normal. And if you’ve been lifting for many years, the rise is over a lot more quickly.” This means that no matter how trained you are, and how much you do with any given muscle group, the muscle-building effect of any given workout stops after a maximum of 48 hours.  So if you are only training a group of muscles one day a week you are substantially capping your progress. You may ask “so what if training more frequently builds more muscle, why should I care if I just want to lose weight? Well, if building more muscle increases your daily energy expenditure, even when you don’t make it to the gym, then having more muscle is actually the best long term solution in terms of training for weight loss.

For most people, with the exception of sport-specific/strength sport-related goals, three total body resistance training sessions a week is the best path to achieving any fitness goal.  So whether you want to lose weight, build muscle, or get stronger, training frequency is key in reaching your fitness goals. Our new packages are designed to help you reach your goals.

 

Restrictions:

Our new Personal Training Packages are designed to incentivize AHC members to work harder, more frequently, and more effectively to reach their fitness goals. Each package (4 sessions, 8 sessions and 12 sessions) is designed to be completed within one month of initiating training and is renewed on a monthly (4-week) basis unless a written request is submitted prior to the next monthly billing period.

 

Trainer Unavailable 

In the event your trainer is unavailable (illness/injury/vacation) for any length of time, the member can either use those sessions with another trainer or make-up the sessions with their trainer upon their return.

 

Illness/Injury/Vacation/Travel Leave

If you are unavailable (due to illness/injury/vacation) and unable to use your packaged training sessions, your trainer must be notified. Once capable, your remaining sessions must be completed within the original package time frame. For example: if you purchase an  8 session package (2 per week for 4 weeks) and 4 had been completed in the 2 weeks prior to you getting the flu, then once you were well enough to return to training you would have 2 additional weeks to complete the remaining 4 sessions in your package.

If you plan to take a vacation/travel which affects your ability to complete all of your Personal Training Package Sessions in the normal time frame you are able to place a hold on your training. You must notify your trainer prior to your travel of your return date and schedule your remaining sessions in advance.

 

Withdrawal Due to Continuing Illness or Injury

If you have a medical issue or injury that prevents you from continuing your Personal Training, a doctor’s note that explicitly states the reason for your discontinuation of Personal Training is required for a pro-rated refund.

 

Our 24-hour cancellation policy is still in effect with our new Personal Training Packages.

Fitness

WFPB = Whole Foods Planet-Based

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By: Dmitry Tepper, AHC Personal Trainer

 

There is a prevalent myth with regards to sports nutrition, especially with male athletes. It’s so popular that most people actually believe it and what is even worse – they follow it. I was one of these people most of my life, both following generally accepted by strength athletes diet and preaching it to others. Just a couple of years ago I took time to actually research the topic that seemed so apparent to me and all the sudden, I realized that what I knew about nutrition in general and sports nutrition in particular, cannot be further from the truth. Well, I can’t say that I accepted my new truth right away, without trying it myself, but the scientific evidence was there and I decided to give it a shot. There are two very different types of people when it comes to radically changing one’s diet. First, most common type prefers slow transition, substituting foods step by step, one meal a day, one day a week, slowly ramping it up. I’m the exact opposite of that, I am a big fan of the “cold turkey” approach to pretty much everything, so one morning I threw away almost everything that was in my fridge, everything that didn’t fit my new views on
nutrition. I spent several hours figuring out the new menu for the week and went grocery shopping.

 

While embarking on this journey I didn’t share my new way of eating habits, even with my close friends because I knew exactly what their reaction would be. I decided to prove superiority of my new diet first. After just a couple of month it was crystal clear that this was the way to go. My energy levels went up, recovery times got shorter, I was putting muscle on and getting stronger. Then I decided to open up to my friends. I wasn’t surprised by their first reaction: “Are you crazy, man?”, “Aren’t you afraid to loose strength?”, “How are you still able to lift?” and many other questions along these lines. I didn’t blame them, I was exactly like them just a couple months ago. These days, they all realize that what I am doing isn’t wrong, but it is actually superior to the conventional sports nutrition.

 

Are you still in the dark about what type of diet I’m on? Best diet even for most serious competing strength athletes like myself? It’s actually
pretty simple – exclude all animal products, eat clean plant based whole foods only. Unlike the word “vegan” that has nothing to do with diet actually, WFPB or Whole Foods Plant-Based describes it all. This is the healthiest way to eat no matter what your activity level and type is. It will give you the most energy to push through the most grueling workout. It will keep internal inflammation down and help you recover from workouts and injuries much faster. It will keep your weight down and your arteries unclogged and dilated. It will make you a better athlete, period.

 

Not convinced yet? Watch the new documentary “The Game Changers” on Netflix, you will be surprised that some of the best athletes in the world share my views: Arnold Shwarzeneger, James Wilks, Lewis Hamilton, Patric Baboumian, Morgan Mitchel, Kendrick Farris to name a few. It changed my life forever!

Fitness

Strength Training: A One Stop Shop for Your Fitness Needs

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By: John Kecman, Fitness and Personal Training Director

 

Are you trying to “tone up” a bit? Are you doing lots of reps with lightweight? Is this working? There is no singular method of training that makes you “tone.” The concept of toning is a false construct. You can change your body composition by building muscle or preserving muscle as you lose fat. Muscles do not get soft and you cannot train fat.

Doing high rep exercises and very light weights alone will not help body composition. Eventually, you plateau and there will be no visible change. Modifying your rep ranges and weights used makes all the difference. Lifting moderate to heavy weights with compound movements is by far the most efficient way to either build muscle or preserve it while losing fat.

If you are trying to crunch and triceps extension your fat into muscle stop wasting your time. Fat loss is systemic. The body will not take fat from a given muscle you are training and turn it into muscle. You cannot spot reduce fat. Hypertrophy or growth of muscles is a systemic process that heavily involves the endocrine system. The best exercises that produce the greatest increases in muscle size are squats and deadlifts.

Are you spending excessive amounts of time running on a hamster wheel so you don’t get bulky from the other side of the gym? If your concern is that you may turn into the hulk and rip through your clothes spontaneously after picking up a few weights let me assure you there is a 0% chance of that happening. Women do not have enough testosterone to build giant muscles and men won’t get bulky without a diet to match long hours at the gym. Testosterone is an important hormone for both men and women and this is increased through resistance training. Decreases in testosterone that come with age correlate with a loss of bone density and an increase in fat. I think we can all agree those aren’t the results anyone desires. By adding 3-4 pounds of muscle to your body you can increase your daily energy expenditure by 200-300 calories.

In combination with diet, cardiovascular exercise and resistance training using systematic planning and periodization will change body composition for anyone. Talk to one of our trainers about how you might be about to get the desired body composition change you are looking for.

Fitness

Welcome Back Kiki!

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We are happy to welcome back Kiki Tyler! Many of you may remember Kiki as one of our first Zumba instructors. Kiki has been away for some time and has returned ready to dance and pump with us.

Kiki and Jonelle will rotate the Monday evening 6:00pm Zumba class during the month of August. Kiki will take over the Monday evening class in September, after Labor Day. The Monday format beginning September 9th will be a combination Zumba and WERQ fitness.

WERQ is the wildly addictive cardio dance class based on the hottest pop and hip hop music. The workout is nonstop with repetitive athletic moves and fresh dance steps, so you get the best sweat.

We hope to have Kiki subbing some of the evening Body Pump classes in the fall in addition to all the dancing she will bring to the basketball court.

 

Fitness

Strength Training is Better Than Cardio—It’s Science

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By: John Kecman, Personal Training and Fitness Director

 

Everyone knows how to put one foot in front of the other repetitively, or sit on a stationary bike and pedal. Unless we are talking about high level runners both of the aforementioned aerobic exercises are as simple as I just described. However, no matter your fitness or health goal, strength training is a far more efficient use of your time. I am not saying that walking, running, or using a recumbent bike is useless. These activities will help you expend some energy and improve aerobic capacity, barring that you are progressively working harder across weeks and months. Much is the same with strength training, and if you have the time, and enjoy both your aerobic, and strength workouts, then by all means keep up the good work with both.

For most people time is short and bang for your buck strength training will help you burn calories while you do nothing. Yes you read that correctly, and exercise research backs me up on this. Moreover, there are cardiovascular benefits acquired through strength training as it is a form of interval training. A recent study found that weightlifting had a greater impact on reductions in bodyweight, decrease in blood pressure and fewer incidences of diabetes. The same strength related improvements are also much harder (or impossible) to come by via aerobic exercise. So whether your goal is to lose weight, build muscle or strength, “tone” (not really a thing, but I won’t get into that), improve bone density, help with achy or arthritic joints, improve heart health, any other thing  you can think of, resistance training is a better use of your time. If you build 2 or 3 lbs. of muscle you would burn as many calories as a 30-minute aerobic session each day doing nothing. Studies also definitively show that both body weight and body composition are improved more through weightlifting than any cardio workout.

The problem most people have is they have no idea what to do when they cross into the resistance side of the gym. It can be far more complicated than putting one foot in front of the other (walking or running). It also takes time to build muscle and most who start on their own, or even with a trainer, may not see the result they are looking for and become discouraged. It takes between two and eight weeks of consistent and progressive work to build enough muscle to create the physiological improvements I described. Age, gender, and various other factors play a part. You never lose the ability to improve, and if you aren’t where you would like to be, even if you think you know what you are doing, talk to one of our trainers and see how we can help. If you like to work with other people tryout one of our group classes in our new Personal Training Studio. If you have a plumbing issue you call a plumber, if you have an issue with your health or fitness, then we are here to help!