1. health and fitness

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
11:00am-12:00pm
12:00pm-1:00pm
12:10pm-1:00pm
12:10pm-1:00pm
5:30pm-6:30pm
6:00pm-7:00pm
6:00pm-7:00pm
II
III
III
III
II
I
I
III
II
WEDNESDAY
Studio
6:00am-7:00am
11:00am-11:45am
12:00pm-1:00pm
12:10pm-1:00pm
5:30pm-6:15pm
5:30pm-6:15pm
6:15pm-7:15pm
5:30pm-6:30pm
I
III
III
I
I
II
I
III
THURSDAY
Studio
6:00am-6:45am
II
6:00am-7:00am
III
11:00am-11:45am
III
12:00pm-1:00pm
12:10pm-1:00pm
I
12:00pm-1:00pm
III
5:45pm-6:15pm
III
5:30pm-6:30pm
I
6:30pm-7:15pm
I
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
Gyrokinesis
Kenpo Karate
Cycle
Power Pump
Power Pump
Vinyasa Flow Yoga
Cycle
Lee
Aviv
Suzanne
BobY.
Jonna
Bonnie
Matt
Heather
Richard
Wake up Bootcamp
Mat Pilates
Yoga
*HIIT
Beginner Zumba
Cycle
Step Jam
Stretch/Core
Bobbie
Luann
Sam
Jonna
Traci
Jonna
Bonnie
Bobbie
Cycle
Stretch/Core
*Pilates on the Ball
Kenpo Karate
Power Pump
PowerYoga
Ab Blast
Power Pump
H.I.I.T.
Matt
*Aviv
Nick
BobY.
Jonna
Paige
Matt
Bobbie
Matt
Wakeup Bootcamp
*Mat Pilates w/ props
Yoga
Bootcamp
Cycle
VinyasaYoga
*Courtney
*Paige
Lee
Jonna
Richard
Paige
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
8:30am-1:00pm 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
FRIDAY
Studio
6:00am-7:00am
11:00-11:45am
12pm - 1pm
12:10pm-1:00pm
12:10pm-1:00pm
5:30pm-6:30pm
I
III
III
I
II
III
SATURDAY
Studio
8:45am-9:45am
I
Ballet Pilates
Jonna
9:00am-10:00am
II
Cycle
Matt
9:45am-11:00am
I
SUNDAY
Studio
9:15am-10:10am
10:15am-11:15am
2:30pm-3:30pm
I
II
III
9:00am-4pm
9:30am-2:00pm
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
Jill
Jill
TUESDAY
Step ‘n’ Strength
Bonnie 11/1,8,22 Sabin 11/15,29
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 6:15pm-7:00pm 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
6:15pm-7:00pm
Tower/circuit I
Level I
Level II
Level 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
NOVEMBER 2014
Sacramento’s Premier Full Service Athletic Club
Thanksgiving Day
Thurs November 27
The Club will be closed on
Thursday, November 27th
and will operate on a modified
schedule 8am to 6pm on Friday,
November 28. Please review the
class schedule for modifications.
All of us here would like to wish
you all a Healthy Holiday Season.
Thank you sincerely for being a
part of our family.
Polar Swim Club 2014-15
Beginning Monday, November 10
As the days grow shorter, the air
temps cool and the rain begins
to fall, a special breed of athlete
emerges from the fog. Known
as the CAC Polar Bears (Ursus
polaris capitalis), this unique
water athlete faces the challenge,
not only of the water, but the
elements. This hardened creature
is prevalent in our midst as our
climate reaches back for every
impediment it can muster. Are
you part of this unique breed??
The CAC Polar Swim Club
invites all forms of water athletes
to join its ranks this season to
keep the tradition going strong.
Whether a swimmer, a hard-core
cross-trainer or rehabbing athlete/patient, the Polar Swim Club
highly encourages you to get
involved in this fun winter water
activity. Beginning Monday, November 10 and running through
Saturday, February 21, 2015, the
Polar Swim Club for 2014-15
will feature a “20.000 Leagues at
The CAC” theme (will all appropriate apologies to Mr. Verne). To learn more about the program,
pick up a CAC Polar Swim Club
packet at the Member Activities
Desk. Any questions, you can
contact Amy Prewitt, CAC Mas-
ters’ Swim Coach and Polar Bear
Program Director at swimchq@
gmail.com.
get an approximate attendance.
We look forward to seeing you
there!
“Your Key to Life”
Hydrostatic Body
Composition Testing
T.J. Watkins seminar at CAC
Thursday, November 13; 6:30 p.m.
T.J. Watkins has known adversity
and more importantly, he understands it and the mindsets it creates. Growing up in South Africa, amidst poverty and senseless
violence, T.J. struggled to avoid
the negative elements around him
and the unconscious choices that
often accompanied such an environment. His choices have led to
successes across the business and
personal spectra and he wants to
share some of those perspectives
with our members. “Your Key to
Life” emphasizes acceptance of
personal responsibility for your
success. With a few keys from
his seminar, you may find yourself
removing self-imposed impediments to your success and living
the life you’ve earned. To attend
T.J.’s FREE seminar, simply
register for a reminder call/e-mail
at the Member Activity Desk and
block the date and time in your
calendar.
Multi-Member Art Show
Friday, November 14 at 6:00 p.m.
We always knew that our members have many talents. This
year’s multi-member art show had
so many sign-ups we had to have
two receptions. This first one will
be followed by another in January.
Come on by to have some tasty
treats, drink some wine and visit
with the artists. Each artist will
have up to 4 works of art at the
show. A good time will be had by
all. Please sign up on the interest
sheet at the front desk so we can
premise in mind, we are proud to
be joining with the Sacramento
Continued on the next page
EMPLOYEE STATISTICS PAGE
Wednesday, November 19th from 6 a.m
until 6 p.m.
Long held as the gold standard
of body composition assessments,
hydrostatic weighing gives us the
best look at what makes up our
body and how that relates to our
metabolism. Three to four times
each year, the Club invites Mike
Hickok to give our members a
chance to investigate this invaluable assessment. Testing results
will give you a tool that you and
your trainer can use to better plan
and track your progress toward
your goals. Initial tests are $49
and re-tests are just $39. Fees are
payable directly to the vendor. A
registration binder is located at
the front desk.
Wine Trip
Saturday, November 8th
Join Tom Petrul and Mike
Mendoza for another wine trip.!
This time, we are heading to
beautiful Sonoma. Gloria Ferrer,
Mayo Family Winery, and Patz
& Hall Winery for tastings and a
catered lunch at Burger and Vine
in Sonoma Square. A continental
breakfast will be served prior
to departure. Fees are $140 per
person. Sign up and reserve your
spot at the Front Desk.
Sheriff’s Toy Project Toy
Drive
Beginning the week of November 17
With the holiday season on the
horizon, it is never too early to
begin looking for ways to make
others feel special. With that
Scott Archibald
Position at the Club- Trainer/MOD
How long at the Club- One Year
Born- Sacramento
Raised-Sacramento
How did you end up in Sac?
Moved to Chico for school, then
returned.
Married- Not yet
Kids-Dog, cat, chickens
Favorite Quote-”Live in each season as it passes; breathe the air,
drink the drink, taste the fruit, and
resign yourself to the influence of
the earth.”
Activities- Fitness, Fishing, Fermenting, Rugby, Smelling soil
Favorite food- Anything with
garlic and pepper inside of a
crockpot
Inspiring people- Luther Burbank,
Michael Pollan, The Donner Party,
Ishi.
Favorite professional team- Sacramento Kings
Pet peeves- Pet pee
The Capital Athletic Club | 1515 8th Street, Sacramento, CA 95814 | (916) 442-3927 | www.capitalac.com
Club News
County Sheriff ’s Toy Project
for our toy drive again this year.
Each year, the toy project collects,
wraps and distributes toys to local
children impacted by crime.
most people. Some studies suggest vitamin C may help you get
over the symptoms a little faster.
But vitamin C doesn’t appear to
lessen its intensity.
This year, the toy drivebarrels are
scheduled to arrive during the
week of November 11th. We
will be accepting toys through
Monday, December 15th (leaving
plenty of time for them to be
wrapped and distributed before
Christmas). So as you’re shopping this season, please think
about adding an extra toy to your
cart for a child whose season
would be less bright without it.
And although citrus fruits are the
best known source of vitamin C,
many fruits and vegetables also
contain abundant levels of C.
Most adults need between 75 and
90 mg a day. Half a cup of sweet
red pepper or a 6-ounce glass of
orange juice provides that much
and more.
Can Vitamin B12 give you more
energy?
Contact Jonna for more information on how you can help. All
proceeds go to support The Sacramento Animal shelter during
the Holiday Season. Bake Sale
will be held in our main lobby:
December 15-16
Getting enough B12 is definitely
important. A lack of B12 can
cause anemia, but the symptoms
of B12 deficiency are not typically
related to feeling weak and tired.
Symptoms do include memory
loss, disorientation, and tingling of your arms and legs. But
there’s little evidence that taking
B12 makes you a better athlete
or gives you more energy. An
adequate diet that includes meat,
fish, or dairy products will give
you all the B12 you need.
Health News
Which vitamins and minerals help
maintain strong bones?
Holiday Bake Sale for Animal Shelter
Interested in donating some
holiday baked goods, or helping
run the table?
The ABC’s Of Vitamins
Where does the word vitamin come
from?
Vital Amines. Vitamins are
compounds that are vital to our
health. They were first thought
to be amino acids, the building
blocks of protein. Today, we know
that 13 vitamins are essential to
human health. You can usually
get all you need by eating a wellbalanced diet. But some people,
especially those on restrictive
diets, may benefit from vitamin
supplements. The government
has established recommended
daily allowances for most vitamins and minerals, as well as
upper limits that are safe.
Can vitamin C help ward off a cold?
When researchers recently
reviewed more than a decade’s
worth of findings, they concluded
that so-called mega-doses of
vitamin C don’t prevent colds for
NOVEMBER ‘14
Most people know that calcium
and vitamin D are essential for
healthy bones. New findings
show that many other nutrients
also are critical for bone health,
including magnesium, potassium,
and vitamin K. It’s best to get
these nutrients from food. But if
you’re at increased risk of brittle
bones and osteoporosis, your
doctor may recommend taking a
calcium and vitamin D supplement.
What is the difference between
vitamins and minerals?
Vitamins come from plants or
animals and minerals come from
the earth. Vitamins are essential
for growth, digestion, and nerve
function. Minerals support cell
structure and help build bones
and regulate body processes.
Vitamins are known by letters of
the alphabet: A, B, C, D, E, and
K. Examples of minerals include
calcium, which builds bone and
helps blood clotting, and iron,
which helps your blood carry
oxygen.
Why a doctor might suggest vitamins.
Pregnant and breastfeeding women often need a bigger variety of nutrients. Other
people also may need vitamin or
mineral supplements for a variety
of reasons. Those on special diets,
such as vegans, may not get all
the vitamins they need from food.
Others whose bodies may have
trouble absorbing all the nutrients
they need can include people:
With certain medical conditions,
such as inflammatory bowel
disease
Who have had some types of
weight loss surgery
Who take some medications for
seizures and heartburn
Who frequently use aspirin.
Talk to your doctor if you think
you may need a supplement.
Since vitamins are found in foods, they
are safe even at high doses.
Supplements can be a good way
to ensure you’re getting all the
nutrients you need, however,
many vitamins and minerals can
be toxic if you take too much. Excess vitamin A can cause nausea,
vomiting, and liver damage, for
example. Too much vitamin D
can cause weakness, heart rhythm
problems, and confusion. Because
the body stores fat-soluble vitamins [A, D, E, and K] and iron,
consuming too much can cause
levels to build up in organs and
tissues, causing liver or kidney
damage.
Which vitamin would be hard to get
enough of if you are a vegetarian or
vegan?
B12. This crucial B vitamin
is found mostly in foods from
animal sources, including meat,
eggs, and dairy foods. If you don’t
eat these foods, you may not be
getting enough B12. Talk to your
doctor about whether you should
take a supplement.
Have anti-oxidant vitamin supplements
been proven to prevent cancer?
Researchers continue to study
whether some antioxidants may
prevent the kind of genetic damage that can turn cells cancerous.
But there is no evidence that
taking antioxidant supplements
will lower your cancer risk. If
you’re being treated for cancer,
talk to your doctor before taking
any dietary supplements. Some
research suggests that antioxidant
supplements may interfere with
some cancer-fighting medicines.
Who typically needs more iron; Men,
Post-menopausal women, or Women of
child-bearing age?
Women who are menstruating
usually need more iron because
they lose a little with each menstrual cycle. The recommended
daily allowance for premenopausal women is 18 mg a day.
By contrast, men usually need
only 8 mg of iron a day. Pregnant
women should get 27 mg a day.
Do most experts agree that taking
a vitamin supplement helps you get
enough nutrients?
Experts are deeply divided on
multivitamins. Several recent
studies have shown no benefits of
taking multivitamins in a healthy
person. Even people who have
taken a daily multivitamin for
years don’t appear to be healthier
or to live longer. But other experts believe that taking a multivitamin can help fill in for what’s
missing in many people’s diets.
Experts do agree that the best
source for vitamins and minerals
is food, not pills.
Why is vitamin D sometimes called the
sun vitamin?
People with dark skin may be
more likely to have low vitamin
D levels. Older people may also
be deficient, because your skin
gets less efficient at converting sunlight to vitamin D as
you age. If you stay out of the
sun because of sensitive skin or
the risk of skin cancer, you may
also need extra D. Talk to your
doctor. A simple blood test can
show whether you are deficient in
vitamin D.
Which mineral helps you maintain
The Capital Athletic Club
Department News
Rick Leonard [email protected]
General Manager
• Please keep your eyes peeled for a special
“Thank you” coming in the mail from CAC
complete with coupons to use throughout The
Club.
• The Club will be closed on Thursday, November 27th in honor of the Thanksgiving day
holiday and we will operate on an 8am to 6pm schedule on
Friday, November 28.
• As we are entering the cold and flu season, please make sure to use
the disinfecting wipes to sanitize the exercise equipment after
your use.
• As the weather is starting to cool , many are forgetting that we are
amidst of the most severe drought in California history. Please
do your part in conserving water by reducing the length of your
shower and turning the water off while shaving or brushing your
teeth.
John O’Sullivan [email protected]
Athletic Director
• “Don’t say you don’t have enough time. You have
exactly the same number of hours per day that
were given to Helen Keller, Pasteur, Michaelangelo, Mother Teresa, Leonardo Da Vinci,
Thomas Jefferson, and Albert Einstein” - H.
Jackson Brown, Jr.
• Please refrain from using the Life Fitness add-on 5lb. weights
with the Hoist or Freemotion selectorized equipment as they
will damage the mechanisms.
• Remember, even though the weather is turning cooler and wetter,
hydration is still a large part of your pre- during and post- workout regimen.
• Set up a training session with one of our training staff members. It
is free! Contact John O’Sullivan for more information.
Amanda Warren [email protected]
Director of Marketing
• Meet Ben! The Fall is here and nothing keeps
your momentum going like someone to workout with! Refer your friends and co-workers
and earn $100 referral credit! Don’t miss out
on this great opportunity! Please see Amanda
or Tom for more info or guest passes!!
• 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!!
Jonna Edwinson [email protected]
Group Fitness Director
• The Holidays are officially here! It can be tough
to stick with fitness goals as the season changes.
Use our group x classes to help you with your
fitness program. Being social and working out
in a group environment helps associate workouts with fun!
www.capitalac.com
• Join Bonnie on Saturday, Nov 22nd for an introductory class to
Step Aerobics. You’ll learn all of the basic cueing, and choreography. This class will help prepare you for a class. Sign up at the
front desk!
• Ballet Pilates on Saturdays will be moving to a different day/time
starting in January. Last Ballet Pilates Class on Saturdays will
be: Nov 29th. There will be no class for the entire month of
December.
• Join Nick Denty for a Pilates on the Ball work out on Thursdays
from 11-11:45am in Studio 3. This stability ball class focuses on
balance, core strength, flexibility, and body awarness.
• Our Gentle Yoga on Sundays at 2:30pm with Aviv is a hit! This
class is a great beginner class for anyone needing a slower paced,
gentle yoga practice.
• Congratulations to instructor Bonnie Bahnsen who was voted as
MVP for our 2014 Group x Department. Bonnie is a true team
player who has re invented herself as a fitness leader. She teaches
over 5 different formats including: cycle, step, hi/low, Ballet
Pilates, Power Pump, and more! Her high energy classes are fun,
effective, and very popular amongst our members. We will be
sending her to a 2015 Fitness Convention in the Bay Area. We
love you Bonnie!
• Interested in private Tower Pilates classes? This type of small
group training class is a great way to supplement more strength
and flexibility variation while getting one on one attention from a
Pilates Instructor. 8 weeks classes 1x weekly are $140. Luann will
be teaching a Tuesday 10am class. Contact me for more information, or to sign up.
• New Tower/Circuit Level 1 class on Fridays at 5:15pm with Jose.
This is a newer format on our Pilates schedule which has been
very popular by demand. Level 1 students are welcome to take
this class.
• LIKE us on Facebook at: Capital Athletic Group X. Get daily
updates on our schedule, subs, new classes, and motivation!
Brian, Janis, Jody, Heather and Alex
Massage Department
With November upon us it is a good time to ponder all of the things
in our lives that we are thankful for. Appreciating the good we have
is a life-affirming thing to do. There are many things, both large and
small that we often take for granted. We may “under appreciate” the
living space that provides us shelter, the food that nourishes us, our
significant others, our friends or our devoted pets and family. Take
time this season to be thankful. We in the CAC massage department
want you to know that we are thankful for all of you. We appreciate
having you as club members and massage clients.
Continued from the previous page
proper blood pressure?
Potassium. This mineral helps
keep your heart beating regularly,
and one study found that taking
potassium reduced systolic blood
pressure (the top number). Reducing blood pressure lowers the
risk of stroke, heart disease, heart
failure, and kidney disease.
The recommended intake of
potassium for teens and adults
is 4,700 mg a day. Many foods
contain potassium, so a deficiency
is rarely caused by an inadequate
diet. Potassium-rich foods include many fruits and vegetables,
milk, meat, and whole grains.
NOVEMBER ‘14