Fitness

Back to the Gym

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By: John Kecman

 

Hesitant about coming back to the gym? I know many people are not ready to come back inside the gym, or any indoor space for that matter, where they may face an interaction with people outside of those they have been quarantined with. For many the risk of exposure in an indoor setting with others, even in a place designed to help improve one’s health and wellness like the Aspen Hill Club, do not justify the rewards. Since Covid-19 is something we will all be dealing with for the foreseeable future, there are a few different services we are offering to help ease concerns.

For those who do not feel comfortable leaving home, virtual training is a viable option to help you get the most out of your
at-home workouts, whether you have equipment or not. Accountability, and direction in your home workout programming is something our trainers have had to do since March so having them assist you on what you should be doing, and how to progress makes more sense than fumbling around in the dark on your own.

For those who are comfortable with working outside, but are not ready to venture indoors, we offer outdoor training where social distancing is more than capable. Both our outdoor small group (max. 5 people), and personal training offer exercise variety that we cannot offer inside. Nothing more functional than moving heavy, awkward, yet everyday items from point A to point B. If you have ever chopped wood, you probably know it is not easy. Come try swinging a sledgehammer a few times and tell me it is not a wholebody workout.

If you feel comfortable coming inside the fitness center but are not comfortable being around people, we can accommodate those conditions as well. Meet with one of our trainers during the gym closure from 12:00pm to 4:00pm Monday through Thursday, or 12:00pm to 2:00pm on Friday. So, you and your trainer, based on availability, can enjoy the fitness center as your own personal training studio.

Contact Fitness director John Kecman at john.kecman@aspenhillclub.com with questions or concerns to see which option is right for you.

 

Club News & Events

MASKS

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By: John Kecman, Fitness & Personal Training Director

 

No one’s favorite new essential accessory how to help with your new mandatory accent piece

 

Unfortunately, the new normal when leaving the house has become wallet, phone, keys, and now mask. In my personal opinion, I don’t have a problem wearing one in public places, and usually forget I’m wearing one until I’m driving home. “Take five months off from the gym, and then I want you to try going back to the gym, getting back in shape, but I want you to wear an air restricting mask the whole time.”- said by no doctor, or physiologist under normal circumstances. Sadly these are not normal times and these are not normal circumstances, masks are here to stay. That being said there are ways to make things better or worse for yourself. I spent my first couple weeks in the gym wearing cloth masks. The first 30-minutes weren’t so bad. The following 30-minutes felt as if I was water boarding myself. Moving effortlessly, carrying on a conversation, and breathing while you feel as if you are underwater are skills that should be left to fish in Disney movies.

No matter how anyone feels about masks, they are here to stay and part of the new normal. The human body is amazingly adaptive, trust me, it will get easier. Unless you are in one of the designated spaces, like an outdoor tennis court, these are the conditions we need to operate under. If wearing a mask, and wearing it properly, is not something you are willing to do, then you are a liability to the Aspen Hill Club community. Accepting that I couldn’t run wearing a mask, I found a few ways to help mitigate the problems I described above.

The first thing you can do is make sure to keep your mask dry. Once you’ve sweat through your mask your work output and efficiency drop exponentially, so you might as well go home then. Make sure you bring a spare mask that you can switch to. The difference in working out in a dry cloth mask and a wet one is like night and day. Under Armour has made quick drying mask for this reason. Masks that are more rigid also help keep you from taking a breath in and eating your mask unintentionally. The Under Armour mask supposedly has this feature as well, but there are others out there already that help. The last helpful tip I can give while I wait for my Under Armour mask to get delivered, is to wear a paper mask, and bring a spare that you can switch to once it inevitably get wet. I’ve found it far easier to breath in a temporary mask even after wearing the same one long enough to soak it.  That’s what I have from my experience, but if anyone else has tips, tricks, or information that might help others in the gym, please feel free to send me an email and we can share the knowledge.

 

Club News & Events

Basketball & Ping Pong Reservations

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We are open for basketball by reservation only. We will permit only 1 person on ½ of the court to practice and shoot hoops per hour. Call 301-598-5200 ext. 0 and we will make a reservation for you or you can make a reservation via the Member Self Service Link located on the home page of the website. Wearing a mask is necessary at all times when inside the Club or on Club property. You will be provided a disinfectant spray bottle and rag towel upon entry to disinfect anything that you touch. We ask that you bring your own basketball, water, and towel if needed. The fitness team will monitor the basketball court to ensure your safety along with all others.

The ping pong table has been placed on the basketball court and it will be available during the same hours that fitness is open. No more than 2 players at a time. You must bring your own paddle, ping pong ball, water and towel if needed. No spectators and one hour play per visit. Wearing a mask is necessary at all times when inside the Club or on Club property.

Club News & Events

Fitness Center Testimonials

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Julie Copty

“I’ve been back to the AHC fitness center several times since it reopened and want to say how impressed I am with the cleanliness of the facility and the safety procedures that are in place. Everyone must wear a mask and social distancing signs are everywhere. When members arrive they are handed a spray bottle and rag and must spray and dry any equipment or surfaces they touch, both before and after use. Equipment has been moved and/or reconfigured for distance and safety. Staff are always around to monitor the area to make sure guidelines are being followed. They are definitely staying on top of the safety, health and wellness of members!  I would definitely recommend coming back to the club for others.

I’m especially happy to start training again with John Kecman to try and regain strength lost during the shutdown. If you’re looking for a trainer or even some motivation to get back into a routine, I highly recommend John.”


John Sheniloff

“Considering the current situation, the club has been operating in a very safe and professional manner, while maintaining an excellent level of hospitality.”


Jane Conlin

“It’s a wonderful experience to be back at the gym. I feel completely confident that all measures are taken to secure the members’ safety. Safety is a priority. Masks are required at all times and staff and members practice social distancing.

 

Staff provides members with towels and sanitizer to clean the equipment before and after use. The staff makes sure that members follow all guidelines to ensure our safety. Equipment is clearly marked  so members know what is available for use.

 

John Kecman, the Personal Training Director, is extremely helpful with keeping all the equipment clean and safe. John is an experienced trainer and listens to your needs and concerns – I absolutely recommend him.”


Katy Reid

I had my first visit back to the club last week, and it is so great to be back. It’s been a second home for me for almost three decades, and I realized how much I have missed the Aspen Hill family. The team sincerely seemed happy to see me, and I truly felt welcome. The environment is extremely safe. I won’t even eat at any outdoor restaurant, and, in general, I am much more careful than most people. I had no concern at all for catching Covid-19 at the Club. Everything is super clean, and I had no trouble wearing my mask as I did fairly hard cardio. 

Honestly, I’ve been working out a lot here at home over the pandemic, an average of 2-3 hours per day. I’ve even been making YOUTUBE SPIN classes from home on a weekly basis for members. It still hasn’t been the same these 5 months without the club as the foundation for my workouts and friendships. I highly recommend getting back into the club routine. It’s also nice for mental health to see friends and work-out in the club environment after this crazy 2020.


Dan Kecman

I have been a member at the Aspen Hill Club for over 35 years. When the club announced it was reopening the fitness center, I was concerned about how safe it would be. As many other members, contracting Coronavirus was a concern, especially since I am over 70 years old with some underlying health issues. However, based on the protocol identified in the reopening email, I decided to give the club a chance.

I made my reservation for the opening afternoon session and pleasantly surprised how safe I felt when I arrived. Instructions for wearing a mask on the entire campus are displayed from the parking lot and throughout the club. Plexiglass shields the front desk personnel and every member is given a bottle of their own sanitizing spray and cleaning rag upon entrance. The entrance and exit to and from the fitness center are clearly labeled. The fitness center was immaculate as club has done a great job cleaning every part of it. The equipment is strategically located to encourage physical distancing and fitness staff is very courteous to remind members to adhere to physical distancing and to wear their masks. I did my workout, felt very safe and look forward to being at the club daily as we persevere through the pandemic. My message to you is come on down to the club, I look forward to seeing you there.

 

Club News & Events

Welcome Back! How to Wear Masks When Working Out in the Fitness Center

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By: Heather Williams, Group Exercise Director

 

Now that our Fitness Center has reopened here are a few tips for working out in a mask.

If you have asthma or underlying respiratory issues please consult with your physician prior to resuming  your exercise regimen.

Choose a mask made of synthetic breathable materials made of two cloth layers or less. The lack of layers will keep your face from becoming overheated. The synthetic fabric will prohibit the mask from becoming drenched in perspiration and becoming less effective for the spread of infection.

Should you choose to wear a gaiter as your face covering. Make sure it properly fits and keeps your nose covered throughout the workout session. Please note that gaiters will provide better air flow but you may be exchanging breath ability for protection from infection.

Whichever you chose, plan to carry several mask for your workout session. A wet mask makes breathing more difficult and is less effective in preventing the spread of infection.

Pace yourself through your workout and listen to your body. Studies from the American Council on Exercise have demonstrated exercising at one’s regular pace has rendered the exerciser to experience dizziness and overheating, Allow yourself proper time to adjust to the change in the workout.

Stay hydrated, Make sure you are properly hydrated before your workout (during and after). We welcome you back to our Fitness Center and we hope to provide a great experience as we all navigate through our “new normal”.

Club News & Events

IT’S GOOD TO SEE YOU FITNESS MEMBERS

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By: John Woodend, Reception Desk Director

 

First, let me say from all the Front Desk staff, it is good to see all of the members that have come into the Fitness Center to work out. I know it has been some long, isolated months for all of us and it is refreshing to hear your voices say hello and see half of your faces again.

 

Second, I want to extend an earnest thank you to all the members who have come back to work out and play tennis. Thank you for adhering to the rules set in place to keep everyone safe. Thank you for putting your masks on from the moment you leave your car. Thank you for keeping your masks on over your mouth and nose while you work out. I know it isn’t pleasant, but collectively, it is much appreciated that we all are being diligent—and we have been. It puts everyone’s mind at ease and keeps everyone safe. Finally thank you to those who have been using the Fitness Center, for again following our safety protocols and using the disinfectant sprays bottles we are providing. Disinfecting and wiping down the equipment before and after you use it, is vital to keeping all of use safe. I and the Club appreciates it and your fellow members appreciates it as well.

 

For those of you who have not come back in to work out, yet, we are all looking forward to seeing you again. If you are on the fence about how comfortable you are coming back, that is understandable. Just know we are all doing everything that we can to keep everyone safe. I would invite you to come into the Club just to check out what we have arranged for everyone’s sanitation and safety. Thank you everyone.  Stay safe and healthy.

Fitness

Personal Training Procedures

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In order to keep both our members, as well as our fitness team safe, here are a few updates to our Personal Training protocol. Please note that some of these new Covid-19 related changes are only temporary, and will be inevitably be subject to change. However, they will be in effect when our trainers resume Personal Training in the Fitness Center on July 6th .

 

  1. Member will need to  arrive to the Fitness Center 5 minutes prior to training session start time. Trainer will greet the member at the Fitness Desk and explain how the session will proceed.
  2. Trainer will wear gloves and a mask while training the member.
  3. Trainer will have to demonstrate each exercise prior to the member attempting the exercise. Trainer will then have to disinfect the piece of equipment prior to the member beginning the exercise.
  4. Trainer will carry the ozone spray bottle and rag during the session.
  5. Trainer will set up all equipment, rack, weights etc. for the member.
  6. Trainer and member will train in a relatively small area to ensure they secure the equipment they are using  and to ensure social distancing from other members.
  7. When/If the workout gets strenuous enough the member will need to let the trainer know that they need to momentarily remove their mask to catch their breath so the trainer has time to step 6 to 10 ft away.
  8. There will be a maximum total of three trainers training at one time. Two trainers will be in the Fitness Center and one Trainer in the Personal Training Studio.
  9. Trainers will clean the equipment once it is racked so they only have to disinfect once.
  10. Wipes will be placed in the Personal Training Studio to be used if the wood rings are used.

 

Fitness

Zoom Tips

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By: Heather Williams, Group Exercise Director

 

Here are a few helpful reminders when attending Zoom sessions:

 

  • Remember to Mute yourself when entering the session.
  • For Safety measures: If you must leave the session to attend to a personal matter, it is advised you do not resume the exercise session.
  • Please remember when you Zoom, you will be seen, as well as the others in your home and personal space. We encourage proper attire when participating in the Zoom sessions. We also encourage you to remind your family that the camera is “on”.
  • Speaking of being seen, while we know many prefer NOT to be seen, it is helpful for the instructors to see you. The instructors are unable correct your form in the Body Pump, Senior Strength or Yoga sessions if they can’t see you.

 

We thank you for participating in our Zoom Live Streams and look forward to continuing them.

Fitness

Fit ‘N 5 Exercises: Lower Body Workout

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By: Heather Williams, Group Exercise Director

 

Program
5 Exercises
10 Reps Each
5 Circuits

Equipment
Weighted Barbell
1 Dumbbell
1 Fitness Band (optional)

Exercises
1. Barbell Romanian Deadlift
2. Band Goblet Squat (Widen Stance if band is not available. Drive through heels, keep hips contracted throughout the move)
3. Single Leg Deadlift
4. Box High Step Up (Needs to be a good height to activate glut)
5. Shoulder Elevated Single Leg Hip Thrust