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!

 

Fitness

Cross Training Will Be Back in the Fall! Get Ready with these Testimonials!

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Cross Training TRX/Reformer Class

Two Master Trainers—Renee and Heather, Two Studios, Two Disciplines

A Cross Training 60-Minute workout that includes TRX straps, Kettlebell, Fitness Slides and body weight HIIT (High Intensity Interval Training) workouts followed by the Pilates Reformer Apparatus. This workout will improve balance, core strength and flexibility.

Questions? Want to Register? Please contact Heather at: hwilliamsahc@gmail.com

 

CTR: Cross Training TRX Reformer Testimonial!

By: Benita Bailey

August 8, 2018 I was involved in a car accident which left me with a broken wrist. As part of my recovery, I have endured hours of Physical Therapy and Occupational Therapy. I was also diagnosed with tennis elbow. I am an avid gym rat and in the last 9 months I have not been able to do any upper body workouts due to the injury and therapy. In April 2019, I was cleared of diagnostic therapy and began at home therapy in addition to going to AHC. I decide to try the TRX /Reformer Cross Training Class with Heather Williams and Renee Ridgeway. WOW! This workout has been a savior to me. I am finally feeling stronger. My shoulders, arms, forearms and back are starting to feel normal again. I would highly recommend this training to anyone who is looking for a BOOST to their normal workout, or just wants to try something different. You will NOT be disappointed!

CTR: Cross Training TRX Reformer Testimonial!

By: Sheila Mathews

I have enjoyed the TRX Cross Training session with Heather and Renee.

The TRX class run by Heather Williams provided an intense 30-minute core and agility session that focused on a full body workout. It was fast paced, rotating through different exercises, most of which I have never done before, making it exciting and challenging.

The Pilates class was a nice addition after the TRX class, again, focusing on core, flexibility and stretching, which was welcomed after the TRX class. This was my first exposure to Pilates, which I loved! Renee was patient, starting us with basic moves and moving on to more difficult workouts, involving balls, rings and a Pilates box.

After the one hour combined class, I felt that I had a solid workout and found myself looking forward to the challenges for the following week.

I would highly recommend this class for both beginners and advanced athletes. The instructors are able to manipulate the class exercise to meet the needs of the participants, which is awesome!

Fitness

Training Testimonial By: Beatrice Grabowski

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I signed up for five sessions with Demitrus Willis and would like to say that he is an excellent and knowledgeable trainer. I was having problems with weakness in my hand and wanted to tweak my workout. He not only helped me regain strength in my hand, but also gave me pointers on posture and more effective ways of using the machines in my workout. Demitrus has an encyclopedic understanding of how the body works in real time and different postures. It was a pleasure working with him.

Club News & Events

CTR: Cross Training TRX Reformer Testimonial!

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By: Dinitri Dantley

 

It was six weeks before my son’s wedding. I was trying to decide what to wear as mother of the groom. One outfit was a sleeveless, one shoulder jumpsuit. The other was a long sleeved jacket and pants.  My arms were in pretty good shape but, not quite sleeveless worthy. The six week combined TRX and Pilates Reformer class conducted by Heather and Renee was right on time.

 

Weddings are happy occasions.  However, the details and deadlines can be stressful and involve several food centered activities. The classes provided workouts that were calorie burning, muscle toning and core strengthening.  Heather‘s TRX regimens took me to the brink of my abilities while providing modifications for my individual limitations. Renee’s Pilates routines complemented Heather’s by providing a joint friendly series that improved my core, breathing, overall muscle strength and balance. Additionally, those two women are infused with vibrancy and a breadth of fitness knowledge. Together they provided the perfect counter balance to any extra calories and stress that came my way.

 

At the end of the six weeks, my arms were sleeveless worthy.  However, I wore the long sleeved one because my daughter convinced me that it was just more, Bam! That word also describes the TRX/Pilates workouts because they improved my Body and Mind during a critical period.

Club News & Events

CTR FIT—Cross Training TRX/Reformer Class on Mondays!

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Two Master Trainers—Renee and Heather, Two Studios, Two Disciplines

A Cross Training 60-Minute workout that includes TRX straps, Kettlebell, Fitness Slides and body weight HIIT (High Intensity Interval Training) workouts followed by the Pilates Reformer Apparatus. This workout will improve balance, core strength and flexibility.

Who: Members

What: HIIT TRX and Pilates Reformer class with Two Master Trainers!

When: Monday, June 10th, 17th and 24th, 2019
Class = 6:00—7:00pm
(Note: July 17th class will be a total reformer session)

Where: Aerobic and Pilates Studios

 

Cost: $45/per class—YOUR FIRST CLASS IS FREE!

 

Space is limited, please register with Heather at: hwilliamsahc@gmail.com or sign-up outside of our Yoga Studio. 

 

Cross Training Testimonial

By: Dinitri Dantley

 

It was six weeks before my son’s wedding. I was trying to decide what to wear as mother of the groom. One outfit was a sleeveless, one shoulder jumpsuit. The other was a long sleeved jacket and pants.  My arms were in pretty good shape but, not quite sleeveless worthy. The six week combined TRX and Pilates Reformer class conducted by Heather and Renee was right on time.

 

Weddings are happy occasions.  However, the details and deadlines can be stressful and involve several food centered activities. The classes provided workouts that were calorie burning, muscle toning and core strengthening.  Heather‘s TRX regimens took me to the brink of my abilities while providing modifications for my individual limitations. Renee’s Pilates routines complemented Heather’s by providing a joint friendly series that improved my core, breathing, overall muscle strength and balance. Additionally, those two women are infused with vibrancy and a breadth of fitness knowledge. Together they provided the perfect counter balance to any extra calories and stress that came my way.

 

At the end of the six weeks, my arms were sleeveless worthy.  However, I wore the long sleeved one because my daughter convinced me that it was just more, Bam! That word also describes the TRX/Pilates workouts because they improved my Body and Mind during a critical period.

Club News & Events

Spirits with Spirit – Friday Night Flow

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Join us for Friday Night “Flow” and post class happy hour. Spirits with Spirit is a multilevel outdoor Yoga class running Friday nights throughout June. Classes will be held on our pool lawn, followed by happy hour and light fare on our deck.

 

Who: Members and Guest (Daytime/Senior Memberships are able to participate)
What: Friday Night “Flows” and post class Happy Hour!
When: Friday, June 7th, 14th, 21st, 28th, 2019, Class = 5:30—6:15pm, Happy Hour = 6:30—7:15pm
Where: Aspen Hill Club Pool Lawn & Main Deck (Indoor location in event of rain)
Cost: $60 = four class series
            $20 = Drop-in’s
            $25 = Guests (plus the $13 Club Guest fee)
Cost Includes: class, light fare and first glass of beer, wine or sparkling cider.

 

Space is limited, please register with Heather at: hwilliamsahc@gmail.com or sign-up outside of our Yoga Studio. 

Fitness

Stress is the #1 Rule for Improvement

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By: Dana Shorb, Fitness Director

WHAT DOES STRESS DO TO YOUR BODY?

It is common knowledge that chronic mental stress can cause health problems. This comes from the elevated levels of hormones like cortisol and adrenaline. What is not commonly known is that the dissociation of physical stress from mental stressors means there is no resolution to the influx of those hormones. Our fight-or-flight mechanism never gets to brawl and run. Physical stress, aka exercise, dissipates those hormones quickly and efficiently as it satisfies the cycle of the stress response. In addition to utilizing those hormones, physical exertion will also cause your body to adapt to whatever demand is being put on it. Muscles change, ligaments and tendons to strengthen and the heart becomes more efficient.

In the gym, we have the goal to cause a specific change so there needs to be a specific stress. The type, volume, intensity, complexity of the stress (exercise), will determine your body’s response. Compare Olympic level athletes, their bodies look drastically different yet all perform incredibly intense training routines year round. Are you causing a physical stress that will progress you towards your goal? What results have you been getting from your current routine? (more…)