Whew...First Full Week Complete

You did it! Your first full week of ClubChallenge 2010 is complete!

How do you feel? Have you been staying committed to YOU? We hope so!

Please remember that tomorrow, Saturday, January 16 from 10-11am we will have our Weekly Workout for ClubChallenge 2010 in the Gym. This promises to be a fun and challenging time to keep you moving and motivated!

Dr. Joseph Mercola has two great articles from today that we wanted to share with you. Please click on the links below to be taken there.

1. Will You Get Big & Bulky if You Lift Weights?
2. What Should You Eat After Your Workout?
   

Please see the left side panel of our Blog where it says, "What is Your Favorite Thing About ClubChallenge 2010?" We encourage you to check off all the ones that apply and vote as often as you'd like. This will help us for future Programs! You can also send other suggestions in email format by clicking HERE. 

Have a happy, healthy and safe weekend!

 

January: ClubChallenge 2010 Calendar of Events

ClubChallenge 2010 & IHRSA's "I Lost it at the Club" has Officially begun!

Monday, January 11th was Day 1!

Here is the comprehensive Calendar of Events for January:

1. Tuesday, January 12
1. Drop in Volleyball today and every Tuesday 7:30-10:30 in the Gym
2. Circuit in Fitness 6:30-7am & 6:30-7pm
   
2.  Thursday, January 14
1. Circuit in Fitness 6:30-7am & 6:30-7pm
3. Saturday, January 16
1. ClubChallenge Weekly Workout 10-11am in the Gym
   
4.  Tuesday, January 19
1. TRX Camps Begin
   
5. Wednesday, January 20
1.  Weigh in Wednesday All Day in Fitness
2. Lecture: "Making Sense Out of Nutrition Labels."
   
6. Thursday, January 21
1. Circuit in Fitness 6:30-7am & 6:30-7pm
7. Saturday, January 23
1. ClubChallenge Weekly Workout 10-11am in the Gym
   
8. Tuesday, January 26 
1. Circuit in Fitness 6:30-7am & 6:30-7pm
9. Thursday, January 28 
1. Circuit in Fitness 6:30-7am & 6:30-7pm
   
10. Saturday, January 30
1. ClubChallenge Weekly Workout 10-11am in the Gym 

Requires Sign Up and Fee -  No Sign Up or Fee Required - Sign Up Required, No Fee 

Calendar of Events for January Descriptions:

1.  Drop in Volleyball: Team sports are a great way to change up your workouts! No sign-ups needed for the weekly drop-in play. No fee.
   
2. Circuit in Fitness: A circuit workout will be offered in Fitness every Tuesday and Thursday throughout the program. Participants should meet in Fitness ready to workout. Classes will be lead by a Personal Trainer and will incorporate strength and cardio. Must sign up in Fitness. No Fee. 
3. ClubChallenge Weekly Workout: This class meets in the Gym every Saturday thoughout the program. It is an interval style workout, similar to BootCamp but designed for all levels. No sign-up needed, no fee.
4.  TRX Camps Begin: TRX suspension training is the ultimate workout to build strength, endurance, core control and flexibility. Most camps meet twice a week for six weeks. Sign up at Activities. Camps limited to 8 participants. Camps require a fee.
5.  Weigh in Wednesday: Program participants can weight in and re-do body fat % if they would like. A trainer will be available in Fitness throughout the day. No sign-up needed, no fee.
6.  Lecture: "Making Sense Out of Nutrition Labels.": Lecture by Patti (Personal Trainer) will cover strategies for success when selecting food and navigating the grocery store. Must sign up in Fitness. No fee.

10 Questions With Fitness Trainer Shawn O'Connell

Thanks to the East Bay's All News No Blues Blog for publishing:

 











 10 Questions With Fitness Trainer Shawn O'Connell

In honor of everyone who has fitness goals on their list, we asked Shawn O’Connell, a fitness trainer at ClubSport San Ramon, some questions to help people get started. O'Connell holds multiple personal training certifications including the American College of Sports Medicine (ACSM) and the National Academy of Sports Medicine (NASM). O'Connell is also a certified nutritionist (ISSA) and a Sports Performance and Conditioning Coach for USA Weightlifting.

Here’s what he had to say: 

ANNB: How can you get rid of wobbly lower arms, often called bingo arms?
SO: Proper diet for body fat loss and any style of triceps extensions or pressing exercises, such as push-ups will help with tone the arm.

ANNB: Should you do cardio or weight training first if you are trying to tone?
SO: Cardio can be more effective after weight training, however you should always warm-up 5-10 minutes before any type of resistance training.

ANNB: Is it true that you should drink one ounce of water for every minute you work out?

SO: This could be true or false depending on how long you’re exercising. A better rule of thumb would be: if you exercise moderate to vigorously; drink one ounce of water per pound of bodyweight daily. Average water intake for most people should be at least half an ounce per pound of body weight daily.

ANNB: Should we believe those "charts" that list ideal weights and Body Mass Indexes (BMI)? 

SO: BMI, which uses height and weight to identify weight problems can be useful for most of the population, however body fat percentage, which measures the percentage of fat your body contains is a much better representation of health and ideal weight.

ANNB: How many calories should you aim to burn in a week?
SO: This depends on your fitness goals. If one is trying to loose we need a daily caloric deficit, if trying to gain we must increase caloric intake above maintenance level.

One helpful tool in trying to figure out how much to burn is one pound of body fat is equal to 3500 calories. So to loose a pound of fat, you need to create a deficit of 3,500 calories.

ANNB: What are some anti-oxidant foods?
SO: Antioxidants are vitamins A (specifically beta-carotene), C, and E. Any foods rich in these specific vitamins (many dark colored vegetables and fruits are helpful), Blueberries are among the best.

ANNB: I always start the new year with the intention of getting in shape, but get busy or distracted and fall into my old habits. How can I stay motivated to reach my goals?
SO: Tracking progress is number one. Tracking weight and body fat losses, food journaling, tracking increases in exercise performance.

ANNB: How much cardio and strength training (in minutes) do I really need to do?
SO: This depends on ones fitness level. A good goal to shoot for is: Cardio 30 minutes 4-5 days a week and strength training 30 minutes 2-3 days a week. Both of these can be increased or decreased as needed to accommodate ones’ fitness level.

ANNB: What are some of the mental benefits to getting in shape?

SO: When we “get in shape” we look better and physically feel better, this can give a more positive outlook on many facets of our daily lives. The stronger and more functional the body becomes through proper diet and regular exercise the less physically demanding our daily tasks become, which in turn lowers stress. Exercise also can release the endorphin hormone, which has a calming effect on the body and lowers stress.

ANNB: What are the benefits to joining a gym?

SO: Many health clubs such as ClubSport San Ramon offer many amenities, this make the exercise experience more enjoyable and more varied. Many gyms and health clubs also offer a variety of exercise equipment and a staff of fitness professionals to help the member use the equipment more thoroughly and effectively. Then there is the social factor, most of the members are from within your community and have a similar goal of getting or staying healthy.

ClubChallenge 2010 Weight Loss Press Release

For full information and press release on ClubChallenge2010, click HERE.

Fitness Preparation

ClubChallenge 2010 and IHRSA's "I Lost it at the Club" is kicking off in just 3 short days!

Are you ready? If you are taking these next few days to prepare yourself, here are 3 helpful suggestions:

1. Get Your Mind Ready - When it comes to challenging yourself and your body, not only do you need to physically prepare yourself, but you also need to mentally prepare yourself. Remind yourself of why you are doing this. Tell yourself the reasons you can do this. Clear your head of negative thoughts. Prepare for success!
2. Keep It Simple - Don't set yourself up for failure by "planning" out your workouts to include things you don't like or things that will bore you. Keep it simple by realizing what you actually enjoy doing. Not into walking? Try jogging or running. Don't want to bike? Try swimming. Don't like the tedious abdominal crunches? Try an Abdominal class. Keeping it simple and enjoyable will keep it realistic to stick with.
3. Clean Up Your Diet - The percentages vary from trainer-to-trainer, but as a general rule, about 70-80% of the "losing weight/gaining muscle/losing fat" comes from diet. Don't sabotage your hard work at the gym with food that works against (not for) your ultimate goals.
   

We hope you will join us for our ClubChallenge 2010 Kickoff Event this Thursday, January 7th from 4-7pm at ClubSport San Ramon! The program is complimentary for our Members! Not a Member? We have exceptional Promotional Enrollments this month, and we'd love to have you as a Member of the Club!

Have a Happy, Healthy Monday! 

21 Days to a New Habit

We have all heard it before: It take 21 days to form a new habit.

Perhaps this is easier said than done. Either way, let's think of it this way: 

Without a doubt, you will make a New Years Resolution. As much as you try to fight this urge, you will have in your mind one thing you'd like to set as your "goal." However, how many years have you found yourself "(un) resolving" just as soon as you've set out to resolve? Problem solved - 2 words -  December 10th. START your New Years Resolution that day. Continue on until January 1st. And on January 1st, you will have gone 21 days. Your habit, thus, formed and your New Years Resolution coming to life!

Something to think about! Happy Thanksgiving!


 

Avoiding the Dreaded Holiday Weight Gain

It's definitely one of the best times of the year!

There are parties, festivals and spending time with family and friends. But, it's also the time of year when the average person gains 5-7 pounds because of extra food and drinks. This fact is no reason not to enjoy this Holiday Season! Just be smart about it. 

WebMD gives their 10 Ways to Avoid Holiday Weight Gain. Here are our Top 4 ways that you can "lose" the holiday "gain:"

1.  Never Arrive Hungry - Arriving hungry to a party full of food and drinks is the equivalent to grocery shopping on an empty stomach. You are bound to make "impulse purchases." Fill up before heading out. 
2. Limit Alcohol - Often times alcohol is one of the first things we reach for when we arrive to a gathering. That's OK. Having one glass of something is OK. The problem is when we have more than that. Not only do the calories, empty calories, add up, but we are then also more inclined to eating anything and everything in sight. Our eyes become bigger than our stomachs. The food tastes so good and ultimately, we lose control. Stick with one drink and an appetizer or two! Or better yet, sparkling water and veggies, fruit and/or almonds!
3. Be Choosy About Sweets - Holiday parties are often times "stacked" with plates upon plates of desserts. Typically there are several different kinds of desserts, too. Don't use that as your excuse to "have a little of each." Stick with one - maybe two - that look the best to you. Keep the proportion in check. If you are going to eat it, ENJOY it! 
4. Walk It Off -  It's much easier to say "don't overindulge" than it is to follow that advice. If you do overindulge, don't make excuses for working it off, too! Go for a walk. Go to the gym. Run. Skip. Hop. Do pushups. The list could go on and on. The point is - move!

With the holidays right around the corner, we hope these few tips have helped! Keeping yourself in check will without a doubt keep that 5-7 pound weight gain off!

ClubSport San Ramon is having a Turkey Trot on Thanksgiving morning at 7:30am. We are also having a 2-hour Cycle Class, beginning at 7:30am. December promises to have many more activities to keep us all in shape as well!