Welcome to the Club One Fitness Blog

  • Welcome Jesse Thomas

    4/18/2014 5:50:00 PM |
    partner-training

    We’re excited to welcome Jesse Thomas as the new ASC Group Fitness Director. Get to know Jesse by reading his interview below:

    What do you like to eat for breakfast?
    My breakfast typically starts with my Vitamix and a healthy juice made of carrots, banana, kale, spinach, seasonal fresh fruits, flax seeds, chia seeds, Acai or other juice and frozen fruit.  Just blend, and enjoy! Other than juice, it’s usually oatmeal or eggs.

    Describe your perfect workout:
    My perfect workout includes a dynamic warm-up followed by 45 to 60 minutes of a well-rounded, high-intensity workout focusing on biomechanics: power, strength, balance, range of motion, muscular endurance and flexibility. My ideal exercises put my heart on a roller-coaster of intensity and recovery times, and most challenge my core. I'll end my workout with 5 to 10 minutes of static stretching. I look for efficiency when I train; if I’m going to spend an hour working out, I want it to be time well spent. I get mentally focused and bring 100% effort every time.

    What’s your favorite way to spend your free time?
    My free time is spent with my family and friends while doing lots of outdoor adventure type things. I'm an adrenaline junkie, and an outdoor sports fanatic! Hiking, hunting, fishing, backpacking, camping, river rafting, kayaking, stand up paddle boarding, snowboarding, road and mountain biking, roller skating (not rollerblading), playing soccer, basketball, Frisbee, beach volleyball, swimming, surfing, snorkeling; or, just traveling the world taking in endless life experiences and cultures.

    What’s your personal teaching philosophy?
    My goal when teaching/coaching is to help you seek answ...Read More

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  • Strawberry Spinach Salad

    4/2/2014 2:44:00 AM | yummly.com

    Print recipe >

    Makes 4 servings. Total Time: 15 minutes.

    Ingredients

    For the Salad:
    10 ozs baby spinach (fresh)
    3/4 red onion (small, thinly sliced)
    1 cucumber (medium, seeded and sliced, you can peel it first if you want)
    1 pint strawberries (sliced)
    Toast
    1 cup sliced almonds
    1 vinaigrette (recipe Lemon Poppy Seed)
    1/2 lb chicken breasts (grilled, sliced or diced, optional)
    Your favorite low-fat balsamic vinaigrette dressing

    Directions

    Combine ingredients and toss with your favorite low-fat balsamic dressing, tossed or on the side.

    Nutritional Info Per Serving:
    300 calories; 13g fat (1.5g sat); 35mg cholesterol; 27g carbohydrates;
    22g protein; 8g fiber; 200mg sodium; 1070mg potassium. Nutrition Bonus: Vitamin A 140%, Vitamin C 130%, Calcium 20%, Iron 20%.



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  • Wind Down Yoga Routine

    4/2/2014 2:25:00 AM | Real Simple

    Recover your muscles and realign your balance with this simple yoga routine, the perfect way to end a workout or a long day. Better yet, take a yoga class for more personalized support! Check the class schedule to see our wide variety of yoga classes throughout each day and week. All classes are open to beginners and modified for your level of experience.

    Start with a warm-up. Sit cross-legged on the floor, back straight and hands relaxed in your lap. Close your eyes and breathe deeply and evenly through your nose for two minutes. Slowly bend your torso from side to side for 15 breaths, exhaling to each side.

    Once the routine is completed, turn over to lie flat on your back. Close your eyes and breathe deeply for two minutes or longer.

    Download workout >

    • Cat & Cow Pose

      From the cross-legged warm-up pose, move into cow pose on an exhale. Start on your hands and knees. For cow, arch your back and press your shoulders down and back, away from your ears, and open your chest. Inhaling, switch to cat pose. For cat, round your back, lower your head, lift your belly, and look at your thighs. Try to create space between your shoulder blades. Alternate between cow and cat poses for 15 breaths.

    • Downward Dog

      Starting from cat pose, press your bottom high into the air to form an upside-down V. Contract your thighs and lengthen your abs. Press your shoulder blades together and away from your ears; reach your heels toward the floor. Lower knees to floor, then push back up. Repeat five times.

    • Read More
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  • Mountain Climbers

    3/4/2014 11:09:00 PM | www.menshealth.com

    5 New Ways to Do Mountain Climbers

    Check out this list of more challenging ways to perform a mountain climber with no exercise equipment needed. All five exercises variations increase your heart rate while working your abs, glutes and shoulders at the same time!

    1. Plyo Spider Mountain Climbers – Start in standing plank with hands under shoulders. Quickly jump right foot to the outside of your right hand, and then switch left side.

    2. Jumping Mountain Climbers – Start in standing plank with hands under shoulders. Quickly jump both feet to the outside of your hands, without letting your lower back round. Repeat.

    3. Side to Side Mountain Climbers – Start in standing plank with one leg out to the side and one leg directly back in line with your head. Quickly switch legs so that the other leg jumps out to the side.

    4. Anchor Grip Mountain Climbers – Start in standing plank with one arm out to the side. Hold your body weight on your finger tips for an extra challenge while alternating your knees in toward your chest. Repeat with other arms out to the side.

    5. Reverse Mountain Climbers – Start in reverse standing plank with straight legs together, hips up, and fingers facing towards your toes. Alternate your knees in toward your chest.


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  • Mini Shepherd’s Pies

    3/4/2014 9:47:00 PM | www.eatingwell.com

    Print recipe >

    Makes 4 servings. Active Time: 30 minutes. Total Time: 40 minutes.

    Ingredients

    2 teaspoons extra-virgin olive oil
    1/2 cup chopped onion
    12 ounces 93%-lean ground beef
    2 tablespoons all-purpose flour
    1 tablespoon tomato paste
    1 cup reduced-sodium beef broth
    6 ounces baby spinach, chopped
    3/4 teaspoon salt, divided
    1/2 teaspoon garlic powder, divided
    2 12-ounce packages frozen winter squash puree, thawed
    1/3 cup finely shredded Parmesan cheese

    Directions

    1. Position rack in upper third of oven; preheat broiler.

    2. Heat oil in a large skillet over medium-high heat. Add onion and cook until beginning to soften, about 2 minutes. Reduce heat to medium, stir in beef, flour and tomato paste and cook until the beef is mostly browned, about 3 minutes. Add broth, scraping up any browned bits with a wooden spoon. Bring to a boil and cook, stirring occasionally, until the broth is the consistency of thick gravy, about 4 minutes. Stir in spinach, 1/4 teaspoon salt and 1/4 teaspoon garlic powder; cook until the spinach is just wilted, about 1 minute. Remove from the heat.

    3. Place squash in a fine-mesh sieve and gently press on it to extract excess liquid. Transfer to a bowl. Stir in the remaining 1/2 teaspoon salt and 1/4 teaspoon garlic powder. Divide the meat mixture among four 10-ounce broiler-safe ramekins. Top each with about 1/2 cup of the squash. Place the ramekins on a baking sheet.

    4. Broil until heated through and bubbling around the edges, about 10 minutes. Sprinkle with cheese and broil until it is just melted, about 3 minutes more.

    Nutritional Info Per Serving:
    310 calories; 13 g fat ( 5 g sat...Read More

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