Known for having the most extreme weather in the world, this climb was a testament to Sarah’s true grit! And how hard she worked to prepare physically for this challenge – thank goodness she had RCSC to help. Hey girl – you’re awesome!
Known for having the most extreme weather in the world, this climb was a testament to Sarah’s true grit! And how hard she worked to prepare physically for this challenge – thank goodness she had RCSC to help. Hey girl – you’re awesome!
Rock Creek Sports Club employees dominated at The Test of Einherjar at Viking Performance Training competition this past weekend in West Virginia!
Personal Trainer, Devin Knox, won Best Overall Lifter and Best Powerlifter. Receptionist, Emily, placed 2nd in her weight class and earned 3rd best overall powerlifter. Maintenance staff, Gino, won 1st in his weight class. Check out the photos for lift numbers.
Devin’s Clean and Jerk. His meet numbers:
Clean and Jerk 264lbs
He won Best Overall Lifter
3rd Best Weightlifter
1st in his weight class.
Emily’s Clean and Jerk. Emily’s numbers:
Clean and Jerk 125lbs
Emily won 3rd best overall powerlifter
2nd in her weight class
Gino’s Snatch. Gino’s numbers:
Clean and Jerk 115lbs
Congratulations to Devin, Emily and Gino for all they accomplished!
We are excited to announce the addition of Angelica Davila to the RCSC personal training staff! NASM-certified, Angelica will complete her B.S. degree in Exercise Science this May.
She also holds a Youth Sports Coaching certificate and has trained youth sports teams for the past two years, as well as clients of all ages. Angelica will headline the February 25-minute free clinic – be sure to sign up at the front desk!
For more about our personal training options check out our Personal Training page here.
You have probably heard the term “clean eating” before – but what does that really mean? Well – there’s actually more than one definition , and Registered Dietitian Jae Berman recently helped Washington Post readers break down what it could mean for them.
Berman explains that there is isn’t “one perfect plan” for everyone, and that it’s all about finding out what works best for you as an individual. So the first step is breaking down what your goals and values are based on your own activity level.
“Some physiologically need more fat, some need more carbs, and all need different mixes of vitamins and minerals,” Berman writes.” Behaviorally, there isn’t one plan that fits everyone’s lifestyle, either. Some of us cook daily, while some of us can’t make toast.”
Berman lists the following steps toward Clean Eating:
Check out more of her advice and the whole article here: Clean eating’ is a fuzzy term — and that’s why it works in the Washington Post.
Once again, Rock Creek Sports Club has the answer to leftover Halloween Candy!
Bring it to the club through Monday, November 7th, and we will have the candy sent to Operation Gratitude for distribution to our veterans, troops and first responders overseas.
Operation Gratitude annually sends 200,000+ care packages filled with food, entertainment, hygiene, and handmade items, plus personal letters of appreciation to Veterans, First Responders, New Recruits, Wounded Heroes, their Care Givers, and to individually named U.S. service members deployed overseas and their families waiting at home.
In 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.
“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!
Admit 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?
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.
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!)
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.
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.
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!
We’ve gathered a couple of helpful links to help you get started!
To get stronger muscles, you have to lift heavier weights right? Well, maybe not, according to a new study published this month in the Journal of Applied Physiology.
According the New York Times, scientists gathered a group of 49 young men who had been weight training for at least a year and tested their strength, fitness, hormone levels, and muscular health. Then, the subjects were randomly divided into two groups.
“One group was assigned to follow the standard regimen, in which weights were set at between 75 and 90 percent of the man’s one-repetition maximum and the volunteer lifted until he could not lift again, usually after about 10 repetitions.
The other volunteers began the lighter routine. Their weights were set at between 30 and 50 percent of each man’s one-repetition maximum, and he lifted them as many as 25 times, until the muscles were exhausted.
All of the volunteers performed three sets of their various lifts four times per week for 12 weeks.”
The Results: There was no difference between the men who lifted heavier weights with less reps, from the men who lifted lighter weights with more reps! The key seems to be that both groups was working toward “total muscle fatigue.”
So which do you would prefer? Heavier weights with less reps or lighter weights with more reps?
Happy Fourth of July Weekend! For many of you, this means setting off on road trips to coastal beaches to celebrate and relax. It also means — possibly sitting in cars for hours on end – so we wanted to share a couple of quick Road Trip Tips to keep you healthy!
It’s no secret that many people use road trips as a reason to indulge in junk food, because of all the tempting fast food and gas station stops along the way. However, if you plan ahead, and pack right, you can reduce your urge to splurge!
A few ideas to pack with you (including a cooler!):
PLUS – All of the above can also be found at many of the larger convenient stores these days – so don’t go convincing yourself that a Snickers is your only option!
Don’t forget to move around! The CDC warns that anyone traveling more than four hours, whether by air, car, bus, or train, can be at risk for blood clots.
“Blood clots can form in the deep veins (veins below the surface that are not visible through the skin) of your legs during travel because you are sitting still in a confined space for long periods of time. The longer you are immobile, the greater is your risk of developing a blood clot. Many times the blood clot will dissolve on its own. However, a serious health problem can occur when a part of the blood clot breaks off and travels to the lungs causing a blockage. This is called a pulmonary embolism, and it may be fatal. The good news is there are things you can do to protect your health and reduce your risk of blood clots during a long-distance trip.” (CDC Site)
If you’ve been sitting for a long time, take a break to stretch your legs.
And since we already know you want to stay comfortable on your trip, you may as well wear your workout clothes, and get in a few body weight exercises after you finish the above stretches. Think: Squats, Jumping Jacks, Lunges and Push-Ups!
Have a great trip – We look forward to seeing you back at Rock Creek Sports Club!
We’ve written many blogs about how working out not only improves your body, it also improves your mind. Now a new study shows that exercise can help you retain the information you learn… as long as you do so four after you learn it.
For the study, reported in the Cell Press journal Current Biology, scientists assigned 72 people to three groups. Each group studied 90-picture location associations for about 40 minutes. One group performed 35 minutes of interval training immediately after studying, the second did the same workout four hours later, the third did not exercise at all.
Then 48-hours later, all the participants returned for a recall test. They found:
This could be some very helpful information to share with all the students in your life!
It’s June and we’re excited! Why? Because of all the fresh fruits and vegetables of course! One of our favorites this time of year is the amazing mango.
According to the National Mango Board, Mangos contain over 20 different vitamins and minerals, and one cup includes:
100% of your Daily Vitamin C
35% of your Daily Vitamin A
12% of your Daily Fiber
Now that we know you’re probably going to pick some up on your way home – here’s a few tips from Mango.org, on how to make sure you’re choosing the right ones. Hint: it’s about the “feel.”
AND don’t worry – cutting a mango, can be very messy, but it doesn’t have to be, just check out this video and then enjoy!
Exciting news from this past weekend’s 100% Raw American Challenge Powerlifting competition!
Rock Creek Sports Club member Bibi Campos Seijo broke the WORLD RECORD for deadlift, ages 40-44, weight class 148, with a lift of 321.7 lbs!
Bibi’s RCSC trainer, Devin Knox, also competed. Not only did Devin PR in deadlift (633 lbs) and bench (407 lbs) he is now ranked 6th IN THE WORLD for strict curl, weight class 242, with a curl of 165 lbs!
Awesome and inspiring!
We know you’ve heard about Pilates, but do you really know what it is? Let’s start by quickly dispelling a couple of misconceptions:
-It’s not just for women.
-It’s not just for young, fit people.
First of all, just the history of Pilates, throws these 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!
Just for women? Nope. Just for younger, fit people? Nope!
So what is Pilates?
Pilates teaches — people of all ages — flexibility, body awareness, good posture and easy, graceful movements. It focuses on the body’s core muscles, which help keep the body balanced and keeping the spine supported. Pilates can be tailored to fit any client’s fitness and skill levels. The “less is more” theory calls for fewer repetitions, but each one must be precisely executed.
It also focuses on several main principles:
▪ Flow or efficiency of movement
By focusing on proper breathing, correct spinal and pelvic alignment, and quality over quantity, Pilates is really a total body exercise with numerous benefits. Students who practice Pilates on a regular basis, will often develop a stronger core, a stronger back, and flat abdominals. In addition, many students will also find they are gaining, long, leaner muscles, and flexibility.
Pilates is also a fantastic cross-training exercise for athletes looking to improve mobility, create balance, and prevent injury!
Rock Creek Sports Club offers a number of ways for you to give Pilates a try, from small group training, to Pilates Mat classes, and One-on-One Reformer Training. Find out more about the Pilates options at RCSC on on Saturday as we celebrate International Pilates Day from 9am-11am! Check out some demonstrations, meet some of the instructors and learn more!
When Rock Creek Sports Club Personal Trainer Zach Tolchin spotted member Jeanne Liu at the gym – he noticed her commitment to hard work . However, he also noticed that her workout routines were… “a little all over the place.” So he offered her a orientation session and a couple of things became obvious right away.
“I saw that she was quite strong for her size and I also saw she was incredibly determined and focused, ” says Tolchin , adding that her background in dance also gave her a solid foundation of core and lower body strength.
After some discussion, Tolchin had peaked Liu’s interest in powerlifting, so Tolchin wrote her up a plan to help her train, and told her to check in with him once in awhile, to discuss her progressions. Well, fast forward to November 2015, and Liu was taking part in her first competition — The Maryland State Championships — and with Tolchin coaching her, she won gold for her weight class!
And 23-year-old Liu has kept going! Earlier this month, she also competed at the USAPL Terrapin Open – and walked away with another gold in her weight class – 114 lbs.
Her lifts in this past competition were as follows:
Check out the video of her squatting:
“Jeanne has come a long way in a short time, she’s incredibly determined, competitive, and focused and I’m incredibly proud of her and her accomplishments,” Tolchin said. “I’ve had so many people come over to tell me they’ve seen her lifting in the gym and seems so focused that it’s almost zen.”
Dear Dudes: Want to be stronger? Want to be less susceptible to injury? Want to reduce anxiety, stress, and pain? What if we told you can do all that with Yoga? Don’t stop reading yet! Let us tell you about Rock Creek Sports Club’s “Broga Class!”
First of all, clear your mind of all the stereotypes you have dancing through your head about what a yoga class looks like. Broga is designed to be simple, fun, challenging, and rewarding. There’s no Sanskrit, or “groovy heart talk,” or chanting – classes are straight-forward, physical, accessible, taught in regular English, and accompanied by a distinct soundtrack of awesome music.
The Broga approach is really unique,” explains Jaylene Sarracino, RCSC’s Broga Instructor. “The classes combine traditional power yoga with functional fitness exercises. The result is a practice that builds muscle, improves flexibility, reduces risk of injury, relieves stress and improves balance. Pro athletes practice yoga regularly. Broga brings that kind of fitness-based yoga to the masses with classes designed for people who can’t touch their toes but still need this kind of training.”
Yoga isn’t just for the young and flexible either — as a matter of fact, the less flexible you are —the more you need yoga!
“Broga students range in age from 18 to 78,” says Broga® Yoga President & Co-Founder, Adam O’Neill. “They come from all walks of life, all different backgrounds, but they all come looking for what we offer; that unique blend of high-intensity strength workout with the incredible “yoga” benefits such as balance, flexibility, improved circulation, injury reduction, stress-reduction, and many others.”
So come on and join the other 46 million men who say they are going to try Yoga this year (according to an analysis based on a Yoga Journal study) and check out Brogra on Wednesdays at 6am. Yes, we know it’s early – but another benefit of yoga… it leaves you feeling more energized! And ladies – don’t worry – you’re invited too!
You’ve probably seen Rock Creek Personal Trainer Devin Knox training in the gym, either working on his own strength gains, or encouraging others to push their own limits. Have you ever seen him do a heavy squat and wonder, “what does he eat?”
Devin follows an online eating plan created for him by Avatar Nutrition, which focuses on what they call “flexible dieting.” His goal when he began was “maximum muscle gain” and he says that since he started a few months ago, he’s put on nearly 10-pounds.
Flexible dieting is “eating according to your unique macronutrient requirements rather than relying on a wishful thinking and lists of ‘good’ and ‘bad’ food.” In other words, no diet plan fits all, and Avatar Nutrition puts together a custom plan for you, depending on your goals and body composition, focusing on your ideal macronutrient (carbohydrates, protein, and fat) targets. The plan and service is $9.99/ a month.
“The whole concept of flexible dieting and tracking macros just makes perfect sense in terms of long term success,” says Devin, who also recently became an ambassador for Avatar Nutrition. “ It allows you to work in some of your favorite treats when you want to instead of restricting you like other ‘diets’ do. I just feel like it sets you up for sustainability.”
You can read more about the program on the Avatar’s website, and Devin says he would be more than happy to answer any questions!
Earlier this week, The New York Times reported that a group of scientists had established a workout and diet plan that can “shed fat rapidly while hanging on to or even augmenting muscle.”
Here’s the catch though, the study had two groups of men reduce their calorie-count by about 40%, and had them vigorously working out six days a week for a month. This isn’t really sustainable for the average person. However, there is some really interesting information we can take away from this study!
In one group the participants diet’s consisted of 15% protein, 35% fat, and 50% carbs. The other group, switched up the fat and protein intake, with 35% protein, and 15% fat. The results – both groups lost between 11-12 on average, but the one that ate more protein, gained an average of 3 pounds of muscle!
Why? Well in short, “amino acids in protein help muscle tissue to maintain itself and to grow.”
Lesson learned: Make sure you’re getting enough protein in your diet!
Read the full article here: A Diet and Exercise Plan to Lose Weight and Gain Muscle
In 2009, after turning 60 years old, Vernon Drew went to his doctor for a physical, and was surprised to hear that at 200 pounds, it was time to lose weight.
“I got mad and decided to get even,” Vernon said, and he joined Rock Creek Sports Club, mostly because it was close to his house and it looked like a “community gym.” It was then that Vernon was offered a free personal training session with Zach Tochin, which little did he know at the time, was just the beginning of new, fit and healthy lifestyle.
Now here we are almost seven years later, and Vernon is our latest Member of the Quarter!
After Vernon’s first assessment and session with Zach, he was offered another free session in order for Zach to show him how to use several of the machines and a couple of bodyweight exercises.
“ [Afterward] I thought he would say, ‘See you around,’ Vernon said. “Instead he said, ‘ I could work with you if you want and think we could make some progress.’”
For the past six years Vernon has worked out twice a week with Zach, and recently added a third day in order to increase his weight-lifting numbers. He says he appreciates Zach’s experience, knowledge, attention to form and safety, and his ability to program so that Vernon gets the most out of each session.
“Zach challenges and encourages me so that I meet goals and progress, “Vernon explained. “He is fun, gives me the right grief, but always ends with ‘good job.'” “Most importantly, Zach sees me as a person not a session, meaning he makes sure my session and the advice I get for working on my own is tailored to me not some set scheme.”
In addition to working out with Zach, Vernon also gets in some lighter weight work about two days a week. Plus he also gets in some cardio, such as using the stair-stepper, three days a week.
Vernon says that not only did he lose the weight his doctor his doctor had recommended, he has reduced the amount of medicine he was taking (including cholesterol meds), was able to say goodbye to using a CPAP machine, and has more energy.
“Also, I like that I can lift more than my 25 year old son.” Vernon joked. “Vanity, I know, but it is nice to have something on him.”
One of Vernon’s favorite things about Rock Creek Sports Club, is how friendly everybody is, even if you don’t know everyone’s name. So make sure you congratulate him next time you see him at the club!
Is your New Year’s Resolution to add more fruits and veggies into your diet? Good news! Purée Juices now available for pick-up at Rock Creek Sports Club!
Purée is Washington DC area’s only 100% organic, raw vegan, fresh, cold-pressed juice bar. You can find everything from Green Goddess Juices and Ginger Lemon-Aid to Cashew Choco Maca Mylk and Coconut Cream.
All you have to do is place your order online, and chose Rock Creek Sports Club as your pick-up location, and you’ll be able to pick up your order from the front desk in about 24-hours. PLUS – there’s no delivery fee!
Read more about Purée, and place your order here: http://www.pureejuicebar.com/
Like any sport, there are competitive weightlifters who —unfortunately — try to gain an edge by using performance enhancement drugs. Often it’s athletes like these that give the sport and its athletes, a bad reputation. However, as RCSC Personal Trainer Devin Knox will tell you, weight lifting and building strength is all about commitment and consistency — not drugs.
Which is why he was excited to find the organization Drug Free Strength where other like-minded athletes have pledged to keep their training “natural.” We are now proud to announce that Devin was recently named an ambassador for Drug Free Strength, and Rock Creek Sports Club has been named one of its affiliate gyms!
“The message is important because it’s about creating a level playing field for all,” Devin explains. “Not only in powerlifting, but in all sports. Drug Free Strength promotes achieving goals through hard work ,which is a standard I have lived by my whole life.”
You can read more about Drug Free Strength here: http://www.drugfreestrength.com/
And you follow Devin’s training along on his Instagram account: @KnoxPowerCompany