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

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…)

Fitness

The Best Exercise Ever

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By: Dana Shorb, Fitness Director

Everybody should deadlift. If you can walk unassisted than it would be a benefit for you to start deadlifting. I hear about excuses like general weakness, bad back and knee pain but I’m certain a majority of these issues didn’t arise from deadlifting. Chances those issues could have been prevented by deadlifting. I’m here to tell you that you can fix all of those issues with this one simple exercise. Even with these aches and pains, you can deadlift and with the proper modifications, precautions and preparations, you should. You see, the deadlift is not a lower back exercise! If you feel it in your lower back you are doing it wrong. The deadlift is not a knee dominant exercise. If you feel it in your knees you are doing it wrong. (more…)