1. Art and Diseño

GROUP FITNESS/SPECIALTY CLASSES
MONDAY
ACTIVITIES SCHEDULE
Studio
6:00am-7:00am
11:00am-11:45am
12:00pm-1:00pm
12:10pm-1:00pm
5:00pm-5:30pm
5:30pm-6:15pm
5:30pm-6:15pm
6:15pm-7:15pm
6:00pm-7:30pm
I
III
III
I
III
I
II
I
III
TUESDAY
Studio
6:00am-6:45am
6:00am-7:00am
12:00pm-1:00pm
12:10pm-1:00pm
12:10pm-1:00pm
5:30pm-6:30pm
6:00pm-7:00pm
6:00pm-7:00pm
6:30pm-7:30pm
II
III
III
II
I
I
III
II
III
WEDNESDAY
Studio
6:00am-6:45am
7:00am-8:00am
11:00am-11:45am
12:00pm-1:00pm
12:10pm-1:00pm
*5:00pm-5:30pm
5:30pm-6:15pm
5:30pm-6:15pm
6:15pm-7:15pm
5:30pm-6:30pm
I
III
III
III
I
III
I
II
I
III
THURSDAY
Studio
6:00am-6:45am
II
11:00am-11:45am
III
12:00pm-1:00pm
12:10pm-1:00pm
I
12:00pm-1:00pm
III
5:30pm-6:30pm
I
6:30pm-7:15pm
I
FRIDAY
Studio
11:00-11:45am
12pm - 1pm
12:10pm-1:00pm
12:10pm-1:00pm
5:30pm-6:30pm
5:30pm-6:30pm
III
III
I
II
III
I
SATURDAY
Studio
9:00am-10:00am
II
9:45am-11:00am
8:45am-9:45am
8:45am-9:45am
I
I
I
SUNDAY
Studio
9:15am-10:10am
10:15am-11:15am
2:30pm-3:30pm
I
II
III
Power Pump
Mat Pilates
PowerYoga
Hi/Low
Ab Blast
H.I.I.T
Cycle
Zumba
Hatha VinyasaYoga
Matt
Jill R.
Paige
Bonnie
Jonna
Jonna
Bobbie
Traci
Robert
Cycle
SunriseYoga
Kenpo Karate
Cycle
Power Pump
Power Pump
Vinyasa Flow Yoga
Cycle
Ballet Pilates
Lee
Aviv
BobY.
Jonna
Bonnie
Matt
Heather
Richard
Jill
HIIT
Gyrokinesis
Mat Pilates
Yoga
HIIT
*Abs Blast
E Z Step and Strength
Cycle
Step Jam
Stretch/Core
Kristen M
Suzanne
Luann
Sam
Jonna
*Jonna
*Doug
Jonna
Bonnie
Bobbie
Cycle
Pilates on the Ball
Kenpo Karate
Power Pump
PowerYoga
Power Pump
H.I.I.T.
Matt
Nick
BobY.
Jonna
Paige
Bobbie
*Scott
Mat Pilates w/ props
Yoga
Bootcamp
Cycle
VinyasaYoga
Zumba
Paige
Lee
Scott
Richard
Paige
Traci
Cycle
Matt
MONDAY
4:00pm-7:00pm 6:00pm-7:00pm 4:00pm-6:00pm 6:00pm-Close Handball Challenge & Lessons
Masters Swim
40+ Basketball
A-League Basketball TUESDAY
4:00pm-7:00pm 6:00pm-7:00pm 6:30pm-Close until 6:30pm Racquetball Challenge & Lessons
Masters Swim
Volleyball League
Open Basketball
WEDNESDAY
4:00pm-7:00pm
6:00pm-7:00pm 6:00pm-Close Handball Challenge & Lessons
Masters Swim
B-League Basketball
THURSDAY
11:30am-1:30pm
4:00pm-6:00pm 6:00pm-7:00pm 6:30pm-Close until 6:30pm 40+ Basketball
Racquetball Challenge & Lessons
Masters Swim
Volleyball League
Open Basketball
FRIDAY
until Close Open Basketball
SATURDAY
8:00am-12:00pm Child Care
2 hour maximum
8:00am-12:00pm
Power Basketball (winner retains court up to three games)
2:00pm-Close
Open Basketball (CACTwo-and-Off Rotation)
SUNDAY
9:00am-4pm
9:00am-1:00pm
Open Basketball
Child Care
PILATES SCHEDULE
2 hour maximum
Pilates Reservation Numbers: (916) 442-3956 & 442-3957
MONDAY
12:00pm-12:45pm
4:30pm-5:15pm
5:30pm-6:15pm
6:30pm-7:15pm
Level I
Yo/Reformer II
Level II
Level I
Mari
Pam
Jose
Jose
Level I
Yo/Reformer II
Principles
Level I
Pam
Pam
Nick
Nick
TUESDAY
Step ‘n’ Strength Bonnie 2/14,28 Sabin 2/7,21
Ballet Pilates
Bonnie 2/4,28
Mat Pilates
Sabin 2/7,21
Power Pump
Cycle
GentleYoga
* Identifies a new class or a change to a current.
Kristen F
Kristen F
Aviv
11:00am-11:45pm
12:00pm-12:45pm
5:30pm-6:15pm 6:30pm-7:15pm WEDNESDAY
7:00am-7:45am
12:00pm-12:45pm 5:30pm-6:15pm 6:30pm-7:15pm Level I
Level II
Level I
Level II
Mari
Luann
Christine
Christine
THURSDAY
10:00am-10:45am
11:00am-11:45am
12:00pm-12:45pm
5:30pm-6:15pm
*6:30pm-7:15pm
Tower/circuit I
Level I
Level II
Tower/Circuit I
Level I
Luann
Luann
Nick
Liz
Liz
Level II
Principles
Level I
Tower/ Circuit I
Level II
Luann
Luann
Luann
Jose
Jose
FRIDAY
7:00am-7:45am 11:00am-11:45am
12:00-12:45pm 5:15pm-6:00pm
6:15pm-7:00pm SATURDAY
9:00am-9:45am 10:00am-10:45am
Level I
Level II
The Capital Athletic Club | 1515 8th Street, Sacramento, CA 95814 | (916) 442-3927 | www.capitalac.com
Liz
Liz
MONTHLY
FEBUARY 2015
Sacramento’s Premier Full Service Athletic Club
President’s Day
Monday February 16, 2015
The Club will operate on a modified schedule 8am-6pm Monday
2/16/2015 in honor of the President’s day Holiday. When the
Club is on a modified schedule
your children 12-21 are welcome
to use the club at no extra fee.
You must be present while they
are in the building.
Stretching Your Limits
Tues., Feb. 24th; 6:30 p.m.
If you constantly feel “tight” or
have injuries that arise after you
exercise, your flexibility may be
to blame. In many cases, with all
our movements and activities, we
sometimes neglect this critical
aspect of our wellness. In other
cases, we may have overdone
stretching in a fashion that is
painful or counter-productive. If
you think that you may fall into
one of these groups, join CAC’s
Bruce Coolidge for Stretching
Your Limits. This workshop will
cover stretching and flexibility
in progressions that keep you
safe and injury-free as you train.
This workshop will include an
overview followed by a practical
session to teach you how to get
the most from your stretching.
Dress comfortably as movement will be part of this session.
To attend, simply register for a
reminder call/e-mail at the CAC
front desk.
Go Green…Are you tired of
Mailbox clutter?
CAC now offers online access to
your account. Do you want to
stop the paper statements from
adding to the clutter in your
mailbox? Just let us know by
emailing [email protected]
to say that you choose paperless
statements. Then setup your
online account by going to our
website www.capitalac.com. At
the top of the webpage there is a
“My Account” title. Please select
it. A new page will pop up. Under the password box is a line
“ Do not have a login”. Select
that and you will be prompted to
create a user name and password. You will need the account
number for the main member on
the account which is located on
your membership card or on any
statement that you’ve received.
Each month you will receive an
email notification when your
statement is available for viewing.
Also, our newsletter is available
on our website so you won’t miss
any of the CAC news.
FREE GUEST FRIDAYS in
FEBRUARY!!
CAC welcomes Members to
bring guests on Fridays in February at NO charge! Please bring
your friends and co-workers in
to work out with you. If they
love The Club, we’ll waive their
enrollment fee in February, PLUS
you get $100 credit!! Restrictions
apply.
Dr. Ray Haring to speak to the
issues surrounding nutrition and
its role in your overall wellness
plan. An effervescent speaker
and a university professor specializing in nutritional and metabolic
biochemistry, Dr. Haring will
help you cut through the myths
and the jargon to get back to the
core of what is essential in getting
and keeping you well and healthy.
Even if you feel your nutrition
is an area of strength in your
wellness plan, you should plan
on joining us for this fact-filled
seminar, if for no other reason
than to reinforce the things you
are doing well and maybe pick-up
a few tidbits on the side.
To register for a reminder call/email for this seminar, simple add
your name to the interest sheet in
the Nutrition for the New Year
binder at the CAC front desk.
Learn the Argentine Tango!
Wednesdays from 6:45pm - 8:00pm
Beginning February 18th, Studio III
Nutrition in the New Year
featuring Ray Haring, Ph.D.
Tuesday, February 10th; 6:30 p.m.
(rescheduled from January 13th due to
illness)
Often with the New Year, we
re-visit the things that can have
a positive influence on our health
and well-being. Often, among
these things, our nutritional
considerations come into review.
Here at CAC, we want to help
you in your review of all things
related to your health.
Accordingly, CAC has invited
In this six-week series you will
learn the fundamentals of the
most sensual and sophisticated of
partner dances. Think you have 2
left feet? Think again! If you can
walk, you can dance the Tango.
Instructor Chris Peake will guide
you through the basics of the
dance. With a strong emphasis
on correct technique, posture,
partner connection and musicality, you will graduate with a solid
foundation on which to build...
of partners during class is encouraged for faster learning and
mastery of technique.
Chris Peake is the co-founder
of Firehouse 5 Dance, located
in Sacramento. He has been
dancing Tango since 2005 and
has studied with some of the
world’s most-renowned masters
of the dance. He teaches weekly
classes in Sacramento and several
times a year in San Francisco and
Portland. He believes in a fun,
organic approach to the dance,
that encourages individuality and
creativity of expression.
Members can bring a guest at no
additional fee for the class. Sign
up at the Front Desk
CAC Handball Funday
Series
Coming Saturday, Feb.28th; 8 a.m.close of play
In keeping with CAC’s commitment to the local handball community, we are beginning a series
of bi-monthly handball fundays
to be held on either Friday
evenings or Saturday mornings. With various formats and
some additional assistance from
other sponsors, we are looking to
facilitate play for a broad range
of the local handball community.
The first event in this series will
be a funday on Saturday, February
28th. There will be hospitality
and prizes for this blind-draw
double format (players will be
seeded and playing pairs picked
at random). Match format will
depend on size of the draw. We
hope to see all of you out on the
courts and let your friends from
other clubs know about this
excellent chance to have some
competitive play in between
No partner required, as rotation
The Capital Athletic Club | 1515 8th Street, Sacramento, CA 95814 | (916) 442-3927 | www.capitalac.com
Continued on the next page
Club News
major regional tourneys.
yoga
fitness benefit in half the time.
CAC Outdoor Series returns
Walking, weight lifting, and
yoga would be the most balanced exercise plan because it has
three different types of exercise:
aerobic/cardio (walking), strength
training (weight lifting), and flexibility training (yoga).
·True.
Point Reyes National Seashore-Bear
Valley Hikes Saturday, April 18
Join CAC as we head outdoors
for our springtime hike to Point
Reyes National Seashore. This
trip includes 2-3 trail options
(dependent on trail conditions)
to accommodate multiple levels
of hikers. Working through the
lush coastal forest and out to
the bluffs with incredible ocean
views will prove a great respite
from the day-to-day droning of
city lift. Whether you come for
a delightful outdoor workout or
to recharge your batteries, you’ll
find this trip a delightful way to
address either. Look for the trip
registration binder at the member
activities desk early in February.
We look forward to getting you
all outdoors.
NEW CHILDCARE HOURS
Beginning Saturday Feb. 7th
there will be a change in the
hours of operation for the
childcare. The new hours for
childcare are Saturday 8am12pm, Sundays 9am – 1:00pm.
Please remember you must be
in the building the entire time
your child is in childcare. The
new hours are to assist you with
morning coverage if you decide to
take a class.
SGT News
Small group training classes have
begun! Interested in still joining
a class? Sign up on our interest
list at the front desk. Schedule
of classes are listed on the SGT
board. $20 drop in classes are
available on a weekly basis for
those who can’t commit to our 8
or 12 week programs. Contact
Jonna at jedwinson@capitalac.
com for more information.
Health News
Fitness Dos and Don’ts
Which is the most balanced exercise
plan?
·Walking, weight lifting, and
FEBUARY‘15
All three are important. Aerobic or “cardio” (walking, jogging, cycling, swimming, tennis,
basketball) boosts the strength
of your heart and lungs; strength
or “resistance” training (weight
lifting, resistance band exercises,
etc.) help to keep your muscles
and bones strong, and help with
balance and coordination; and
flexibility exercises (yoga, stretching, tai chi) can improve your
range of motion and reduce your
risk for injury.
Do your cardio exercises before your
strength training.
·False.
There is no “correct” order for
cardio and strength-training
exercises -- but it may make a
difference if you have a specific
goal in mind. If your primary goal
is endurance, do cardio first. If
it’s building strength or burning
calories, do resistance training
first. This gives your body the energy to focus on your main target.
The most important thing is
to get enough of both types of
exercise every week.
You’ll get more fit doing 30 straight
minutes of exercise than by doing 10
minutes three times a day.·False.
The CDC recommends at least
150 minutes a week of moderateintensity cardio/aerobic activity or
75 minutes of vigorous-intensity
aerobic activity, or some combination of both. It’s fine to spread
out your exercise over the course
of the day. Stick to a minimum of
10 minutes at a time, though.
Anyone with a medical condition and anyone over the age of
45 should talk to their health
care provider before beginning an
exercise program.
If you play singles tennis instead of
mowing the lawn, you’ll get the same
You can get the same fitness
benefits in half the time with
vigorous exercises. That includes
jogging, swimming laps, cycling
fast, playing tennis or basketball,
or another sport that involves a
lot of running, according to the
CDC.
You should warm up every time you
exercise and cool down afterward.
· True.
Many people don’t warm up
before exercise or cool down, but
they should. A warm-up period
of light aerobics -- slightly raising
your breathing and heart rate
-- can prepare your muscles and
help prevent injury. A brisk walk
or a steady bike ride for 5-10
minutes – or until you break a
sweat -- should do the trick.
sports drinks can be just as good
-- or better. Sports drinks can
provide energy in the form of
carbohydrates and replace electrolytes lost through perspiration.
That helps you perform steadily
for a longer time.
Talk to a doctor before starting an
exercise program if:
Ready to start exercising? Great.
Just check with your doctor first.
It’s particularly important if you
are over 45 (man) or 55 (woman),
are taking prescription medication, or have a long-term health
condition such as heart disease,
diabetes, or arthritis.
Also check with a doctor if you
have had dizziness, shortness of
breath, or pain in the chest, neck,
jaw, arms, or other areas.
You should do each exercise in
strength training until it’s hard to do
more.
A cool-down period helps your
body recover from the workout.
To cool down, simply continue
your exercise session but at a
lower level of intensity. Include
gentle stretching to loosen your
muscles, tendons, and ligaments
to help prevent soreness and
injury. The President’s Council
on Physical Fitness and Sports
recommends 5-10 minutes of
cool-down.
·True.
How much water should you drink
before exercising?
Be sure to lift slowly and use the
right form when strength training, because bad technique can
lead to injury.
·25 to 28 ounces.
Working your muscles to the
point of tiredness is a good way
to strengthen and tone them. If
you’re lifting weights or using
weight machines or resistance
bands, start with one set of eight
to 12 repetitions, then work your
way up. Once you can do 12 repetitions of an exercise with good
form, increase the weight slightly.
It’s important to stay hydrated
before and during exercise. Remember, it takes a while for fluids
to move through your system.
Drink about 20 ounces of water
two to three hours before exercise
and 8 more ounces about 25 minutes before you start. Drink about
10 ounces of water every 10 to 20
minutes during your exercise.
You can target specific parts of your
body to lose weight
Water is always better for rehydration
than sports drinks.
Which “mind-body” exercise can
improve your fitness?
·False.
Many “mind-body” exercises are
known for improving flexibility,
strength, and balance. Most of
them, though, also can improve
your fitness level. There are many
types of yoga, and some of them
Water is usually the best way to
rehydrate, especially for most
people doing normal, daily
exercise. But if you’re exercising
vigorously for more than an hour,
·False.
Spot reducing is a myth: You can’t
target specific parts of your body
for weight loss. To lose fat and
weight from a specific area, you
have to do regular physical activity that works your entire body.
The Capital Athletic Club
Department News
Rick Leonard [email protected]
General Manager
• It is great seeing all the activity at the Club. If
you need help with your program or have not
gotten jump started, or just need a change
please remember we are here for you. We want
you to succeed in your goals and we want to
see you at the club on a regular basis. Just a
reminder that your membership includes free fitness training
once a quarter.
•
Many members find success with group fitness classes, we have
many to choose from – power pump ,mat pilates, power yoga,
hi/low, ab blast, H.I.I.T, Zumba , cycle, hatha yoga, kenpo
karate, reformer pilates, EZ step & strength, gyrokinisis, ballet
pilates, bootcamp, and gentle yoga. If you have questions on
any of these classes or want to know how to get started email
Jonna Edwinson our group exercise coordinator @ jedwinson@
capitalac.com or ask anyone on our athletic staff.
• Please be considerate of others when using the weight room – do
not sit or camp out on a machine texting inbetween sets, Let
others work in, - re rack your weights when you are finished, and
wipe down the equipment when you are finished..
John O’Sullivan [email protected]
Athletic Director
• “It takes courage to push yourself to places that
you have never been before... to test your limits... to break through barriers.” - Anais Nin
• Please be courteous to other members and wipe
down equipment when you are done, replace
your weights in the weight room, and place your used towels in
the proper receptacle.
• If you need more help with your program and need incentive
to get your workouts in, we have personal training packages
available in sets of 4, 8, and 12 sessions. Ask a trainer for more
details.
Jonna Edwinson [email protected]
Group Fitness Director
• Check out the new EZ step n strength interval
class with Doug on Wednesday nights. This
basic beginner friendly aerobics class is great for
anyone to to step or starting a fitness program
• Ballet Pilates on Tuesdays at 6:30pm with Jill is a
great way to tone, work on balance, core and flexibility.
• Scott will be taking over Thursday 6:30pm HIIT.
• Thursday 5:45pm abs blast has moved to Wednesdays at 5pm.
• Pilates reformer students: check out tower/circuit with Luann,
Jose, and Liz! This fun new class is a great way yo change up
your reformer routine. This is a level 1 class, all levels welcome.
• Stay tuned for new 6am classes coming in March!
• Intro to Mat Pilates workshop: with Luann on Saturday, February
21st at 11:15. This 90 minute beginner class will teach you the
principles of Pilates, technique, safety, and basic exercises. Sign
up at the front desk.
the heart zones certification we are hosting.
Amanda Warren [email protected]
Director of Marketing
• Add your spouse for $1!! Love is in the air at
CAC!! Add your spouse to your CAC account for $1 enrollment fee! Amanda and
Tom are available for any additional information or guest passes for your spouse to try out
the club!
• MEET BEN! Do you have a loved one that is hard to shop for?
Need a workout buddy? CAC is offering a great promotion
for new members! It’s a win/win! You’ll also earn $100 referral credit for every new member you refer!! Interested? See
Amanda or Tom for details!
• Executive Locker Special! Have you seen the Executive locker
room? If not, now’s the time! Ask Amanda or Tom to show you
through and get details on 2 free months when you move in!!
Brian, Janis, Jody, Heather and Alex
Massage Department
What better way to show that special person in your life how much
you care about them than with the Valentine’s Day gift of a massage.
Imagine your special someone on a warm massage table receiving
a fabulously relaxing gift of a massage. Massage can help you feel
better both physically and emotionally. Massages are especially nice
when they are received as a gift. So give the gift of touch this Valentine’s Day by surprising someone you love a with massage gift card.
Gift cards are available at the front desk.
Continued from the previous page
involve vigorous exercise. Most
forms of Pilates involve robust
strength training. And tai chi
improves agility, heart function,
and overall fitness. Think about
adding these exercises to your
warm-up or cool-down periods.
It’s better to work out in the morning
than in the afternoon or evening.
·False.
The best time to exercise?
Whenever you can make it a part
of your regular routine. Research
shows that your body will adjust
to whatever time of day works
for you. Some studies suggest
physical performance peaks in
late afternoon. Other studies
suggest that morning workouts
may help you sleep better. The
most important thing is to pick a
time of day you can stick with. Web MD.
Advocare Products available
at the Capital Athletic Club
pro shop;
Spark - Vitamin, energy drink (two
sizes) - A great replacement for coffee or sodas.
Rehydrate - Electrolyte replacement
drink - A great addition to your water
intake.
Post Workout Recovery Shake - Complete post workout recovery - A very
effective recovery product.
Muscle Gain - Protein powder shake
- A great meal replacement or for
healthy weight gain.
Marty Boyer, longtime Club
member and Advocare product
user. “I wouldn’t begin a hike
or round of golf without my
Advocare Rehydrate. It gives me
all the benefits of commercial
power drinks without the calories
and sodium of those drinks. And
there is no caffeine in Rehydrate.”
• Saturday 9am cycle will be cancelled on Saturday, February 7th for
www.capitalac.com
FEBUARY ‘15