The Belmont Athletic Club
May Newsletter 2016
Est. 1980
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Thank you for being a part of the Belmont Athletic Club family. We are always striving to provide ways to assist you in attaining your fitness and wellness goals. Our monthly Newsletter will provide you
not only with club events, but health related articles for continuous motivation.
MEMORIAL DAY HOURS
MAY 30th
5 AM - 12 PM
Have you tried it?
Have you tried our touch screen TV in the lobby?  You can find information on our Ortho Kinetics program, Personal Trainer bios, Group Ex schedule, and more. 

Check out our new website
May Group Exercise News
INSANITY® LIVE 
with Marita
Mon. @ 7 AM, Wed. @ 5:10 AM & 4 PM
This class consists of 4 blocks @ 8 1/2 minutes each:
1) Plyometrics & Speed
2) Strength & Stability
3) Agility & Coordination
4) Abs & Core
 Each block has 4 exercises @ 30 seconds each, repeat the 4 exercises 3 times & rest for 30 seconds at the end of each block.
Finish off with a minute to Focus, 3 minutes of Digging Deeper, & finally a cool-down.
Arms, Abs & Stretch  with Jonelle
Tuesday/Thursday @ 3:45 PM
Cardio Kick  with Jonelle
Tuesday/Thursday @ 4:45 PM

NEW TIME:
Monday/Wednesday - Stretch & Relax @ 1:45 PM
ABT @ 2:45 PM

Do you like to spin?
Join Verna the last Saturday of Every 
Month for 2 Hours of SPIN!
  May 28th, June 25th
7:15 - 9:15 AM
Make sure you check  out our Schedule Online , at the Front Desk, or on our App  on a regular basis for any changes .  
GET TANKED!

Hydrostatic Body Composition Testing
Wed., May 18th 
7 AM - 12 PM
only 
$49
(We must have 20 sign-ups for them to come)

The most accurate method available
You will be submerged for about 7 seconds in clean, warm, filtered water.  You will need a suit & towel.  The whole process takes about 10 minutes.  Includes a review of your four page report.


Sign up at the front desk 
Childcare Updates
It is recommended that you make your childcare reservation in advance to guarantee we are properly staffed and space is available.

 
ORTHO-KINETICS®

Have you had your THREE free ORTHO-KINETICS® appointments with our certified Personal Trainers yet?  Your appointments will assess your:               
 
  1) Postural Pattern - Improve Postural Deviations        
 2) Joint Bias Analysis - Increase Joint Motion                
 3) Functional Movement - Enhance Muscular Balance    and S trength.
 
Upon completion of your appointments, your trainer will provide you with a customized corrective exercise and fitness program that can empower you to function, feel and perform your very best.  Book your free assessments with Membership Services today!
"Achieve Your Goals The Balanced Way" 
with Amanda Nassau, Holistic Lifestyle Coach & Personal Trainer
Choose 1 date and RSVP directly to 
Amandanassau@gmail.com (562)714-8920
Friends are welcome but must also RSVP 
Tuesday May 17th 7:30 PM
Tuesday May 24th 10:30 AM

SAVE THE DATE
The Belmont Athletic Club's  
 * 4th of July 5K Run
July 4th @ 8:30 AM
* 36th Anniversary Party
July 16, 2016
500-Calorie Dinners Meal Plan: Week 1


It can't get any easier than this! One full week of dinner ideas under 500 calories.

Monday: Toasted Quinoa Salad with Scallops & Snow Peas 

This scallop-studded quinoa salad gets an exciting texture from crunchy snow peas, red bell pepper and scallions.
Recover Faster with Foam Rolling
You don't get better when you work out; you get better by recovering from a workout. Recovery is greatly enhanced by following a repeating pattern of challenge or stimulus, followed by hydration and recovery or rebuilding....article
Get Deeper Sleep Through Nutrition
With lack of sleep already such a problem among North Americans, taking some simple dietary steps to promote better slumber may be something to consider before bedtime.
A small study in the Journal of Clinical Sleep Medicine (2016; 12 [1]) found that consuming more saturated fat, more sugar and less fiber is associated with lighter, less restorative and more disrupted sleep. Results showed that greater fiber intake predicted more time spent in the stage of deep, slow-wave sleep. In contrast, a higher percentage of energy from saturated fat predicted less slow-wave sleep. Greater sugar intake was also associated with more arousal from sleep.
"Our main finding was that diet quality influenced sleep quality," said principal investigator Marie-Pierre St-Onge, PhD, assistant professor in the department of medicine and the Institute of Human Nutrition at Columbia University Medical Center in New York. "It was most surprising that a single day of greater fat intake and lower fiber could influence sleep parameters."
The study also found that participants fell asleep faster after eating nutritionist-prepared meals that were lower in saturated fat and higher in protein than self-selected meals. It took participants an average of 29 minutes to fall asleep after consuming foods and beverages of their choice, but only 17 minutes to fall asleep after controlled meals. The randomized, crossover study involved 26 adults-13 men and 13 women-of normal weight, with an average age of 35 years. During 5 nights in a sleep lab, participants spent 9 hours in bed from 10:00 pm to 7:00 am, sleeping for an average of 7 hours and 35 minutes per night. Objective sleep data was gathered nightly by polysomnography. Sleep data was analyzed from night 3, after 3 days of controlled feeding, and from night 5, after 1 day of subjects choosing their own food.
According to the authors, the study suggests that diet-based recommendations could be used to improve sleep in those with poor sleep quality. However, future studies are needed to evaluate this relationship.
We are saddened by the loss of our member Sean Harvell.  Our condolences go out to his mom Jane and family.

Check out our new hats in our pro shop?

Take A Hike!!

May 14th, & 28th

7-9 AM for 4-5 miles of intermediate 

hiking. Meet Scott at Starbucks at   6:55 AM. 

Starbucks: 7958 E. Coast Highway, Laguna Beach 949.376.5221

or 7 AM at El Moro Visitor Center

 $15 parking: 8471 PCH, Laguna Beach.

Scott's cell: 562.668.1904 

ScottsProperties@gmail.com

Shoppers Guide
1) Are you a Belmont Member who owns or manages a business? Could your company benefit from advertising to nearly 3,000 members of The Belmont Athletic Club?  
2) Members - click here for  Discounts
To protect your privacy, please remember that there is NO CELL PHONE USAGE in the locker rooms at any time.  
Cell phones have cameras.... 
Check Us Out On
Like us on Facebook  Follow us on Twitter  Find us on Pinterest

WiFi 
Network name
Belmont AC
password is 
belmont80
 Creatine  by Christian Running

   Creatine or creatine monohydrate, to be exact, has been the subject of debate in the exercise and perfor-mance field as of recent years. By some, it has been seen as a valuable supplement that helps you gain lean mass and strength at greater rates.. click for full article

Contact Us
The Belmont Athletic Club
(562) 438-1176
Sunday             7:30am - 8 pm
Monday - 
Thursday           5am - 10pm
Friday               5am - 9pm
Saturday           6am - 8pm    

Refer A Friend
Don't forget to refer a friend & receive up to $50. Ask Membership for details.
10% Off Tuesdays for Belmont members.
Like us on Facebook
Account updates
Any changes to membership payments must be submitted by last business day of the month

Enjoy a Therapeutic Massage or Acupuncture Treatment. Book your appointment today with Bobbie or Julia. 
Racquetball

 If you are interested in learning more about our Racquetball Leagues or pickup games, contact Marc Bosscher @   mjbosscher@gmail.com or Tom Durham @trdurham@gmail.com
Need a babysitter?
Stop by Childcare to pick up a list of qualified babysitters.
Salud Juice