Pilates 101

Written by RCSC Writer. Posted in Blog, RCSC News, Wellness Bites

11130067_1000534833298872_6629859736813490760_oWhat comes to mind when you think of Pilates? Here’s a couple of common responses we’ve heard:

“Oh, it’s kind of like yoga right?”

“It’s some sort of exercise that women like.”

“It’s that exercise for dancers, you know, the flexible type.”

Well, let us tell you, it’s not just for women, it’s not yoga, and EVERYONE can benefit from it.

First of all, just the history of Pilates, throws two of the aforementioned misconceptions right out the window. It all began with Joseph Pilates, a former boxer and circus performer who was interred during World War I. During this time he developed a system of exercises for other interred MEN, eventually devising machines for those in need of rehabilitation due to injury or sickness!

So just for women? Nope. Just for the super fit? Nope!

We’ll get to the differences from yoga in a minute, but before we get to that, let’s talk about basics -

 

What IS Pilates?

Pilates focuses on developing a strong core (the deep abdominal muscles along with the muscles closest to the spine) by integrating the trunk, pelvis, and shoulder girdle.

It is based on six principles — centering, concentration, control, precision, breath, and flow. Training develops flexibility, control of breath, body awareness or coordination, good posture and easy graceful movements, elongates and strengthens, improving muscle elasticity and joint mobility.

You may thinking, well this sounds a lot like yoga. Yes, and no. They do definitely compliment one another, and both enhance one’s awareness and the connection between the body and the mind. However, many yoga practices focus on increasing strength and flexibility of the spine and limbs, while Pilates focuses on abdominal strength, then extending through the limbs. There’s actually a number of other differences, enough for it to be an an entire other article. (For further reading check out — What’s the Difference Between Yoga and Pilates?)

Why Pilates is for YOU

LONG-TERM BENEFITS OF PILATES INCLUDE:

  • Less chance of injury
  • Better sports performance
  • Full-body conditioning – including the ankles and feet
  • Better posture
  • Improvements in range of motion
  • Improvements in circulation
  • Decreases in back, neck, and joint pain

Pilates at Rock Creek Sports Club

Rock Creek Sports Club offers a number of ways for you to give Pilates a try. This includes:

  • Small Group Training Pilates Mat Classes: In our Small Group Personal Training classes, clients can enjoy the energy of a group class, but have more one-on-one attention, as class size is limited. Training sessions last 45 minutes to one hour, and are sold in packages of five for $125 or 10 for $220. If space permits, drop-in fee is $27.
  • Pilates Mat Group Exercise: Our Group Exercise class schedule offers numerous Pilates mat classes throughout the week in a larger setting for all Rock Creek Sports Club members Check out the schedule here.
  • Pilates Reformer One-on-One Training: Workouts consist of controlled, flowing movements in tune with the breath, working muscles through a full range of motion. The reformer adds increased resistance to the movement and results in increased muscular endurance, strength, flexibility, and improved posture. Due to the complexity of the machine and the exercises, clients must be with a Pilates Instructor to use the Reformer. More information here.

Why You Need RCSC’s New Restorative Yoga Class in Your Life

Written by RCSC Writer. Posted in Blog, RCSC News

hatha-yoga-500You’re a hard worker, both on the job and at the gym. That can add up to sore muscles, stress and fatigue, quite possibly leading toward burn-out.  Avoid it with our newest class at Rock Creek Sports Club – Restorative Yoga.

Instructor Hannah Leatherbury says the class, which could also be called Cool Down Yoga or Before Bed Yoga, is a combination of Hatha yoga and restorative yoga.

She explains that the first 30-40 minutes of class is doing forward folds, hip opening, twists, poses on your backs and some inverting with downward facing dog or standing forward fold. The last 30-40 minutes are spent doing restorative postures with the support of props.

“All of these poses are good for relieving the stress of the day without over stimulating someone, as backbends, arm balances, and more difficult inversions could do,” Hannah adds.

This isn’t a class where the focus is burning calories and breaking a sweat. Instead, it’s about releasing tension and stress through breathing and relaxation.

“The challenge in this class comes in when you are asked to SLOW DOWN,” Hannah says.  “Many of us have a hard time doing that and our minds wander, we get bored, we resist the idea of letting go. But, the best medicine is to supplement the things you are missing in your life. If you are missing time for yourself to unwind and let go, this is a good practice for you.”

Restorative Yoga is open to everyone, including beginners, those recovering from an injury, dealing with a chronic condition or illness, or simply just need a way to work in some active recovery into their workout routine. Hannah just asks that you approach her before class if you have something going on with your body that she should be aware of, so she can help you with the proper modifications.

Restorative Yoga Classes take place Tuesdays at 8:10pm. You can check out other yoga classes, and the rest of our schedule here.

Help RCSC Clean Up Rock Creek Park this Saturday!

Written by RCSC Writer. Posted in Blog, RCSC News

RCCleanUPJoin Rock Creek Sports Club,  Rock Creek Conservancy and the National Park Service, as we remove invasive plant species and pick up trash from Rock Creek Park this Saturday!

When: Saturday, June 27, 2015 from 10:00 am to 12:00 pm. Please arrive at 9:45. 

 Location: Volunteers will meet at Rock Creek Sports Club, 8325 Grubb Rd., Silver Spring, MD and walk down Grubb Rd. to the DC line and Rock Creek Park. Parking is available at Rock Creek Sports Club.

What to Wear: Please dress appropriately for the weather. Wear sturdy boots or sneakers, no sandals. We recommend long pants and sleeves to prevent contact with poison ivy. 

What to Bring: Bring water. Tools and gloves will be provided. Feel free to bring your own tools and gloves if you have them. Bring SSL forms if requesting hours. 

Leader Contact: Karen Zeiter, kzeiter@rockcreekconservancy.org, (301) 775-2960

Help RCSC Trainer Raise Awareness and Funds for the Guthry-Jackson Foundation this Weekend!

Written by RCSC Writer. Posted in Blog, RCSC News

Craig-200x300A few weeks ago, Rock Creek Sports Club Trainer, Craig Klein shared his story with the RCSC Community. Craig was recently diagnosed with NMO (neuromyelitis optica), an incurable autoimmune disease.

“This is a recent diagnosis that will remain raw for some time, but a sense of debt and enormous gratitude drive me to focus on raising awareness and organizing a charity event with Rock Creek Sports Club,” Craig said.

Please join us this weekend as we raise awareness of NMO and funds for the Guthy-Jackson Foundation.

Attend one of two special classes with a donation:

  • Friday 6:30pm Bootcamp with Craig
  • Saturday 9am cycle with Debbie.

Then stop by our Saturday morning bake sale for a healthy snack! 100% of the proceeds go to the Guthy-Jackson Foundation.

Help RCSC Trainer Raise NMO Awareness

Written by RCSC Writer. Posted in Blog, RCSC News

Craig-200x300Today’s Post comes from Rock Creek Sports Club Trainer Craig Klein.

You ever notice that people care more about you than you care for yourself? I feel it and see it each and every day, but it is a struggle to accept.

I have NMO (neuromyelitis optica), an incurable autoimmune disease. This is a recent diagnosis that will remain raw for some time, but a sense of debt and enormous gratitude drive me to focus on raising awareness and organizing a charity event with Rock Creek Sports Club.

The “Guthy-Jackson Foundation” (http://www.guthyjacksonfoundation.org/) has been a resource for myself and friends. I haven’t met another person with NMO or their primary caregiver, but I will.

From June 18-21, I will raise awareness and share information on NMO through Rock Creek Sports Club’s generous support. Fitness Classes, bake sales and educational material will all be available. All proceeds will go to “Guthy-Jackson Foundation” with specific times to follow – so stay tuned.

The best compliment you can offer me is to learn more, ask questions.

RCSC is joining the fun of Red Nose Fund Day!

Written by RCSC Writer. Posted in Blog, RCSC News

RND15_FundraisingForRND_Logo_V4Wear a Red Nose purchased from Walgreen’s next Thursday, May 21, and you will be eligible to win:

  •  A package of 1-month membership, 1-hour Personal Training and 30-minutes Pilates Reformer!

Guests will be free all day!

Red Nose Day is a campaign dedicated to raising money for children and young people living in poverty by simply having fun and making people laugh. The inaugural Red Nose Day will be held in the US on May 21st, 2015. People across the country will come together to have fun and raise funds and awareness. The day’s events will culminate in a three-hour entertainment TV special on NBC featuring the country’s favorite comedians, musicians and Hollywood stars—it’s a show not to be missed! The TV special will showcase top comedy and entertainment live and in pre-recorded segments. It will also highlight the issues for which Red Nose Day is fundraising. Viewers will be encouraged to make donations by phone, and online.

To learn more about the Red Nose Fund Day click on this link to a segment from the Today show. Be inspired to help lift children from poverty.

Rowing 101

Written by RCSC Writer. Posted in Blog, RCSC News, Wellness Bites

11136192_994011767284512_3833975141116541603_oIf you follow us on Facebook, you know how excited we were to introduce two new Concept 2 Rowers to the gym, earlier this month!  For those of you are not familiar with rowers, or haven’t thought about adding them into your regimen, we’re here now to tell you about all of their amazing benefits!

Cardiovascular Benefits

Rowing actually has similar cardiovascular benefits as running. It keeps the heart rate elevated and increases breath volume, pumping oxygen to or muscles to keep them functioning.  So over time, you’ll find that your endurance increases, meaning you’ll be able to stay active for a longer period of time.

Strength Benefits

Where do we begin?!  Rowing is a full body exercise where you’re engaging your arms, your legs, your core, and your back.  In both directions, you face resistance, so you are consistently building strength.

Low Impact

Rowing is often recommended as a great cardiovascular workout for those who can’t run (for example:  due to some sort of injury) because of all of its benefits mentioned above, without the impact. Because your feet remain locked into place on the pads, and your hands wrapped around the handle, there’s less pressure on your joints.  As long as you are using proper technique of course, but more on that in a bit.

Posture

We know that many of you are very hard workers and sometimes that means your at your desk and hunched over a keyboard much longer than you should, or want to be. Like we stated earlier, rowing is a FULL body exercise, and that includes all engaging in a lot of those back muscles that don’t get utilized as often, or in the way that should. As you build strength,  over time you may start to  notice you’ll be able to remain sitting up correctly in that office chair for longer! Again, this is also all about using the proper technique. See below.

Getting Started

First things first, if you haven’t used a rower before, please tell the front desk that you would like to learn more, and we’ll find a trainer who can show you some tips on proper form. We’ve also included a video below as a primer (or a refresher for some of you). Form is very important!

Self-Care Strategy Session with Dr. Jattu Senesie

Written by RCSC Writer. Posted in Blog, RCSC News

10394472_994466927238996_7198121235260242663_n

Do you wish you had more time in your schedule to take care of yourself? Do you feel your life needs to be different but unsure how to make the necessary changes?

Sign up for a Self-Care Strategy Session with Dr. Jattu Senesie, Thursday, April 23, 6-7pm. This event is limited to 10 participants so sign up early. Make the $15 payment to jattu@essenceofstrength.com via Paypal to secure your spot.

 

Capitol Communicator Features RCSC Member Debra Silimeo

Written by RCSC Writer. Posted in Blog, Member Highlights, RCSC News

Photo from Capitol Communicator

Here at Rock Creek Sports Club we love to share news about all the of the amazing accomplishments of our members, both inside and outside the gym!

Just recently,  Debra Silimeo, member since 2002, was profiled in the e-magazine Capitol Communicator for her outstanding achievements in the communications field and as the executive vice president at Hager Sharp in Washington, D.C..

In addition to her full time job, Debra adds that she is also  a member of the DC Chamber of Commerce, has served on the board and is a member of the Leadership Greater Washington, is on the National Press Club’s Speakers Committee, serves on the Washington Women in Public Relations, and co-chairs the Girl Scouts’ Women’s Advisory Council.

WOW, that is mouthful!  So how does Debra find time to stay fit? 

“I make Saturday morning my must-do “appointment” for myself, and work in exercise other times whenever I can,” Debra tells us.  “It is a challenge, for sure, but I love to do it, always feel better afterward. I truly would not be able to keep up with my work and volunteer schedule if I didn’t exercise. It’s the best way to hit the ‘recharge’ button!”

To hit that “recharge button” Debra says she has to have her weekly spinning fix, and loves to do just about any exercise on a BOSU ball. Plus, she says she’s also a fan of our Zumba, yoga, and Presidential Arms classes, free weights, and hiking.

“I think that trying new things keeps it fun and interesting,” she explains.  ”So thanks, Rock Creek, for consistently introducing new things.”

Check out the Capitol Communicator Article Here – and don’t forget to say hello next time you see Debra in the gym!

Introducing Our New Community Partner: Causey Mansion!

Written by RCSC Writer. Posted in Blog, RCSC News

Causey.MansionFormer club members Jan Broulik & Joe Phillips are fulfilling their dream.  They have sold their home here and purchased a Bed & Breakfast in Milford, Delaware, the Causey Mansion!  (Check out the Website: www.causeymansion.com/)

Milford is 100 miles from RCSC and is located about 24 miles north of Rehoboth Beach and 17 miles south of the Dover area.  The area is great for cycling, bird watching, beach going and just relaxing and don’t forget, Delaware is tax free.  Milford is also just a short drive to Dogfish Head Craft Brewery in Milton and the Raceway & Casino in Harrington.

Jan and Joe are offering a discount for members who visit in 2014 (pending availability). Mention the name of any staff member at RCSC when reserving a room and receive a 10% discount!

Contact Joe at info@causeymansion.com or Call 302/422-0979 for reservation!

Don’t forget to “Like” them on Facebook at Causey Mansion Bed & Breakfast too!

Rock Creek Sports Club – Powerhouse of Power Lifting!

Written by Sharon Sellers. Posted in Blog, Meet The Crew, Member Highlights, RCSC News

Push Pull competition 2014 Congratulations to the Power lifters of Rock Creek Sports Club!

 Four Rock Creek Sports Club employees and three members competed in the USAPL Colosseum Push/Pull Challenge Saturday, June 14, 2014, with spectacular results!  Held in Columbia, MD, RCSC participants broke personal records and walked away with four medals!

 Personal Trainer, Devin Knox

 A strength and conditioning specialist at Rock Creek Sports Club, this was Devin’s third power lifting competition and his first without a weight belt.  With a personal best of 529.1 lbs in the deadlift and a 352.7 bench, Devin earned a gold medal in his weight class!

Personal Trainer, Zach Tolchin

For his second power lifting competition, Zach went 6 for 6 of his lifts. He had a personal best of 468.5 for the deadlift and a personal best of 270.1 for the bench press. Zach also performed his lifts without a weight belt.

Personal Trainer, Robert Giles

Competing in his third competition, Robert earned a silver medal in his weight class, completing 5 of his 6 lifts!  His winning deadlift was 523.5 and his bench was 308.5.

Front desk staff, Emily Karl

Competing for her first time, Emily completed 5 of her 6 lifts!  After months of training with Devin, Emily was able to pull in a personal best of 253.5 for the deadlift.

Member, Ashleigh Kling

Ashleigh is Devin’s sister, power lifting runs in the family! Ashleigh not only won the gold medal in her weight class but also broke the Maryland state record for the deadlift with a lift of 325.2!

Member, Kristy Lang

Competing for the second time, Kristy won the silver medal for her weight class!  She pulled a 319 for the deadlift and pushed 132 for the bench.

Member, Kevin Severs

Also competing for the second time, Kevin hit personal bests of 512 in the deadlift and 265 on the bench.

Once again, congratulations for a very successful competition! We are very proud of the hard work and focused dedication that these Rock Creek Sports Club employees and members demonstrated to reach their goals and achieve these results.