Archive for August, 2016

Member of the Quarter – Kourtney Thomas

Written by RCSC Writer. Posted in Blog, Member of the Quarter

Kolon and Kourtney plankIn 2015, after being a Rock Creek Sports Club Member for three years, Kourtney Thomas made some changes — she got a trainer, she got a new routine, and she lost a “whopping 95 pounds!”  Now, today we’re celebrating all of Kourtney’s hard work by naming her our Rock Creek Sports Club Member of the Quarter!

Kourtney is definitely what we would call one our of regulars!  Her typical workout schedule includes group classes like Zumba, Asa! African Dance, and BollyX four times a week; Boxing Fitness — a small group personal training class — on Sundays; 30 minutes of cardio with almost every workout, and personal training with Kolon Diallo, twice a week.

“Kolon is a great trainer and is simply an awesome person to work with,” Kourtney says. “Rain or shine, morning or evening, Kolon is always smiling and helpful, giving 100% to his clients. He keeps our sessions interesting and challenging, and he progressively tailors each workout to my skill level. Kolon is a great listener and always makes sure to check in with me to see how I’m progressing with my weight loss goals. I’m really grateful to have gotten the chance to work with and get to know him!”

During her sessions, Kourtney says they do everything from running, boxing, and strength training to resistance, training and cardio.

Kolon and Kourtney step up“Sometimes we’ll focus on legs and lower body, sometimes arms and upper body, sometimes core, and sometimes a whole body workout,” she adds.  “It has definitely paid off!… In addition to the pounds and inches I’ve lost, my fitness level has improved markedly. I feel stronger, faster, and more nimble – all thanks to Kolon.”
Kolon also encouraged Kourtney to sign up for our Reach the Beach Challenge this summer, and no surprise, she did “reach the beach!”

“I think it was a fun and cute way to get members engaged,” Kourtney says. “It gave me a sense of personal accomplishment, and I would definitely do it again.”

It’s challenges like that Kourtney says she used to stay away from in the past, but this last year has helped her feel strong and empowered, and she’s “so glad to get my fitness level back to where it was when I was younger!”

Living close by, you can find Kourtney working out at Rock Creek Sports Club almost every day of the week.
“Everyone is really friendly and I’ve gotten to know some of the other members, instructors, and trainers, so I feel like I’m part of a community when I’m there,” Kourtney explains.

So make sure you give her a high five next time you see her in the gym!

Meal Prep 101

Written by RCSC Writer. Posted in Blog, Wellness Bites

Prepared MealAdmit it. There’s been plenty of times you have made the vow to eat healthier, then by Wednesday you find yourself grabbing a slice of pizza at lunch because you “just need something quick.” Or maybe the kids’ play rehearsal ran late so now you find yourself just making a box of mac and cheese because “it’s easy, cheap, quick, and I’m tired.”

What if we told you, we can help you squash all of the above excuses, get you eating healthy all week, and kill most of the stress in doing so?

Welcome to Meal Prep 101

Step 1: Pick a Day.

We’re not going to lie, when we say meal prepping saves you time, we mean in the long run. Come Thursday night, you’ll be able to just reach into the fridge, grab a container, and heat. However, you will have to spend at least a couple of hours, one day of the week, doing the actual “prepping.”
Recommendation: Sunday. It will get you all set up for the work/school week.

Step 2: Create a Menu Plan.

Take a look at your upcoming week, what does your schedule look like? Will you have dinner out with friends at any point? Will you have a work lunch? Figure out exactly how many meals you’ll need to get you through. Tip: Include snacks!

Look for recipes with ingredients that overlap. For example, a quinoa salad for lunch, and a quinoa bowl for dinner. It will save you some time when it comes to bulk cooking. Think: one protein, one starchy carb, one fresh produce. Tip: Keep it interesting! We know that eating the same lunch every day can get boring. There’s no reason to have to do that with proper planning (especially with those ingredients that can be used in multiple recipes!)

Step 3: Make a Grocery List

Take a look at your meal plan, are there recipes you need to double up on? Triple up on? Can you use ingredients from one meal, to supplement another. You’ll probably need to do some math here. Tip: Don’t buy anything not on your list! It will keep you away from those tempting not-needed snacks and indulgences.

*Optional Step: Save your menus and grocery lists! This will save you a ton of time when it comes to future planning!

Step 4: Get to Cooking!

This is the step that will most likely take you the longest – but with a a good plan in place, you can cut down on some of that time. For example, you can probably cook all your chicken breasts up at once, and at the same time, roast your vegetables, boil your rice on the stove, perhaps have something going on in the crockpot.

Step 5: Assemble

There are a couple of ways to do this. For some, you may just want to have all the cooked ingredients separated into containers, ready to be thrown together when needed. However, we think a better option — though it takes some time to prep, but saves you time in the long run — is to put your meals together, measure out the correct portions, and place each individual meal in its own container (as long as you have enough containers, course.) This way it’s just a “grab and go” or “grab and heat” for the rest of the week! Don’t be afraid to recruit some team members here!

We know this can seem overwhelming at first, but over time you’ll realize just how much money and time you’ll save. And of course, it will also help you stay on track!

Helpful Resources:

We’ve gathered a couple of helpful links to help you get started!