Zoom Tips

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.

Fit ‘N 5 Exercises: Lower Body Workout

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

Spice Up Your At Home Workouts!

by: John Kecman, Fitness & Personal Training Director

 

Struggling with your at home workouts? Are boredom and monotony killing your motivation? Here are a few ways in which you can spice up your home workouts without having to think to hard.

  1. Play with Tempo Reps—The speed at which we normally complete a given exercise is an underrated variable you should tap into, regardless of whether you have a full home gym, or are only using your own body weight. If it takes you 10 seconds to do 10 pushups try a four second negative and a one second pause at the bottom and see how you feel after completing 10 reps. I can guarantee you will not miss your gym equipment nearly as much if you add some tempos to your home workouts.

 

  1. Add Weight—You may not have access to your usual machines, dumbells, a barbell, but I’m sure you can find various objects around your house to hold to make your bodyweight exercises more difficult. Go ahead and scout around your house to find suitable heavy objects to carry, lift, or press. This is a chance to get a little creative with your resistance, and as I can attest after messing around with lifting, and carrying a fire hydrant, those awkward, and oblong heavy objects are a lot harder to move than your standard barbell.

 

  1. Add a Time Cap, or Add Time Sets—Two other options will make you hate your at home workouts, in the best way possible, and in the same way you might have hated your trainer in the gym. The first option is adding a time cap to any given exercise or circuit. Try to see how many rounds you can make it through of 10 squats, 10 sit ups, and 10 pushups in 10 minutes would be an example. You can also do the timed sets as an option. Try 30 seconds of squats, then sit ups, followed by pushups, and add rounds as you build your work capacity.

There are many different ways in which you can fight boredom at home and Covid-19 related mental fatigue with fitness. Try to implement these concepts to your workouts if you have not already. There are far more to play around with, so get up and go do something. You’ll thank me when you’re done.

 

Member Spotlight: Marlie Brill

Throughout the “stay at home order” I have been routinely checking on my clients to make sure they are staying on track with their fitness goals. I noted in a recent conversation with Marlie that I could see in our social media exchanges that she has really kept up with her fitness goals and looked slimmer than when we last met in March. Here’s what Marlie shared about her process and progress.

 

What was your motivation?

In January of 2019, I broke my foot. The break was worse than the doctor thought, and I ended up in a walking boot for 18 weeks. The walking boot hurt my foot, my hips, and my back. The break was not due to any trauma, I was walking through the grocery store when it happened. My weight was the main factor for the break. I felt “broken” for months, and I hated it.

I couldn’t play with my kids, I couldn’t exercise, I couldn’t even walk up and down stairs. I decided when the boot came off, I would commit to losing weight; I was too young to feel that “broken” all the time.

I started with my diet on June 1, 2019, because my foot wasn’t completely healed. By November, I had lost 40 pounds, and I was feeling much better! December was a busy month for me with holidays, my birthday, and lots of work travel. I took December off and resumed in January after the holidays and celebrations.

In January, I got back to it, and worked to lose the 4 pounds I had gained over the holidays (better than the normal 10-12 that I gain in that month). I was on track and back in the gym. Then the pandemic started shortly afterwards. When we had to go into quarantine, and shelter at home, I made a commitment to myself that I would not use it as an excuse to eat and drink anything I wanted. I purchased only healthy food from the grocery store and I committed to drinking NO alcohol during the quarantine.

As much as I dislike being stuck in the house, not being able to attend social events, work events, or go out to restaurants whenever I want, the “stay” has actually made this much easier for me. Since quarantine started, I have lost an additional 13 pounds, and I plan to keep going.

 

 Did you have a goal?

I don’t have a specific goal in mind. I still have weight to lose, and I just keep saying that when I get to a point where I am happy, I will know it.

 

What’s been the biggest challenge?

The biggest challenge for me has been staying motivated during the shelter at home orders. There are days when I just want to blow off my new healthy habits, and just stress eat whatever I can find in the house. I find reminding myself that this is not a diet, but a complete change in my lifestyle, has helped. I know it’s a process, and I am committed to sticking to it and losing the rest of the weight I want to lose.

Marlie Before (Left), Marlie After (Right)

Fit ‘N 5 + Bonus Workout

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

 

Ways to Stem the Tide of Losing Your Gym Gains

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.

 

Weekly AHC Virtual Zoom Classes

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

At Home Workout Ideas—AMRAP

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

 

How To Keep Sane While Staying At Home

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.

 

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

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.