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.

 

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

Fitness

Member Spotlight: Marlie Brill

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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)
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

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.

Testimonials

Power Lifting & Personal Training Testimonial

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By: Julie Marquette, AHC Member

Julie with her Personal Trainer, John Kecman

February 23rd was a very special day for me. I competed at the USA Virginia Novice Open, my 3rd official powerlifting competition. My squat was 120lbs, bench: 77lbs and deadlift 155lbs. It is exactly two years ago that I began my journey to better health and fitness. I’ve now lost close to 80lbs. Two years ago my wonderful big sis, Linda Zall Zeichner encouraged me to go to the Duke Diet and Fitness Center. The month that I spent there gave me the basic tools on how to live a healthier life. At The Aspen Hill Club, I randomly chose a trainer, John Kecman and it turned out to be the best choice I could have ever made. John has helped me to change my life in ways that I never could have imagined. In two years I’ve gone from being out of breath going up a flight of steps to being a competitive powerlifter. I no longer care about how small my body is but how strong it is. At age 62, for the first time in my life I feel in control of my body rather than my body being incontrol of me. I’d like to thank my family, friends and especially Coach John Kecman for all their support in the past two years. I couldn’t have done it without you!