Welcome Back to RCSC!

A CLEAN START WITH ROCK CREEK SPORTS CLUB Our goal is to make RCSC just about the safest, cleanest and most worry free environment for you. Since your safety is our biggest priority, we have been working diligently behind the scenes to find the most effective cleaning products available and to create a plan to […]

Members of the Quarter – Peter and Mary Iannicelli

Mary, in her late 60s, and Peter, 70, have been together since the first year of high school– 55 years and counting! Both Peter and Mary have always been active. Mary kept busy with walking, gardening and carrying the kids around. Peter worked out for most of his life, but had lapsed for several years […]

Member of the Quarter- Scott Vicary

  Scott, 55, has been a member of Rock Creek Sports Club since 2014.  If you were to ask him, he is a private business owner, an international man of leisure, and a not-so-undercover Russian spy.  In 2017, Scott began to do training sessions twice a week with Avi in the wake of health issues [...]

Happy New Year! 8 Tips To Follow Your 2019 Resolutions

Resolutions centered around health and fitness always make the it into the top five. But, while half of Americans make resolutions, only 8% follow through with them. If this is the year you plan to dedicate to improving your health, follow these tips to make it the most successful year yet. 1. Pick a realistic [...]

Health and Wellness Coaching

Personal trainers improve client’s physique and endurance while encouraging other healthy behaviors such as diet and nutrition. Nutritionists explain how to eat healthy. Doctors and psychiatrists prescribe medicine. Psychologists and therapists improve mental health. But sometimes there are gaps in between these segments of well-being, and having a different person for each life aspect can [...]

Member of the Quarter- Valaida Wise

Valaida Wise, 61, saw a picture from her son’s wedding and didn’t recognize herself. Shocked and saddened from the picture, and worried that her doctor felt her health was in danger, Valaida had the push she needed to begin her weight loss journey. Prior to joining RCSC, Valaida had tried other gyms but never followed [...]

Member Spotlight: Mariela Olivares- Bikini Bodybuilder

Mariela Olivares has been a RCSC member since 2005 and decided to compete in bikini bodybuilding in 2016, at 40 years old. A full-time law professor and single mother to two daughters (who spent lots of time at the RCSC daycare), Mariela loves training as a stress relief and for the mental and physical challenges [...]

Member of the Quarter- Elisabeth Boas

Elisabeth, 68, has been a member since August, 2016. She currently trains with Caity and does Pilates with Madie. Interesting, kind, funny and well read, wearing spectacular vivid-colored hand-knit socks, and possessing all things red-- car, clothing, shoes, purse, wallet--Madie notes, ‘to know Elisabeth is to imagine her curled up on a plush sofa reading [...]

RCSC’s New Year’s Resolutions

It’s a new year, a new you! As Brad Paisley says “tomorrow, is the first blank page of a 365 page book,write a good one.” Here are some of the resolutions from members and employees of RCSC! “Relax more- sitting still more. And of course, climb the rope at the gym.” – Alyss B, member [...]

Are Fitness Trackers Actually Making Us Healthier?

Walk around and count how many Fitbits or Smartwatches you see. Some use them specifically for exercise, others use them consistently throughout the day. Fitness tracking has exploded in recent years with the theory that these trackers encourage healthier behaviors. In 2015, “1 in 5 American’s owned some type of wearable technology.” Tim Bajaran, Here's [...]

11 Tips for a Healthier Thanksgiving

The holiday season can do a damper on an otherwise healthy lifestyle. To avoid setting yourself back, giving up on that diet, or getting back into bad habits, follow this guide for a healthier Thanksgiving. 1. Pick healthier items to fill your plate with When choosing what dish to cook, or to scoop on your [...]

Member of the Quarter- Phil Tofilon

Phil Tofilon, a 62 year-old cancer research scientist at NIH, attends RCSC with his wife, Corie. Active in his youth, and an avid runner until 2013, Phil joined RCSC when lower back pain caused him to look for low-impact aerobic exercise and core strengthening. Despite the changes in his exercise regime and ongoing physical therapy, [...]

Welcoming Samantha Smith to the Personal Training Team!

Welcoming Samantha Smith to the personal training team! While Samantha has been teaching group fitness classes at the club for several months, she is now expanding her presence as group fitness director and personal trainer. A Grand Rapids, Michigan native, Samantha grew up in an active household. Throughout grade school she played all kinds of [...]

Meet our Coach

  Abbi Lichtenstein “I live in downtown Silver Spring, MD, and have lived in the Washington, DC area nearly my entire life. I graduated from the University of Maryland with a BS in Textile Science/Fashion Merchandising and later went to University College/University of Maryland and earned a second BS in Paralegal Studies. I worked for [...]

Member of the Quarter-Steve Ehrmann

Steve Ehrmann, 68, has always done push-ups and sit ups as a way to stay fit. In his 20’s and 30’s he enjoyed running. When that eventually caused permanent tendonitis and, later, bone spurs in both feet, he switched to bicycling. He started outdoors and moved to indoor cycling in the last ten years. It [...]

Coconuts: What’s a consumer to do?

Coconut products have become the latest superfood solution you could add to just about everything. Coconut milk is called a healthy alternative to cow’s milk and is now available at many coffee shops, Starbucks being a leader in this option. People are swapping out butter in recipes for coconut oil. They sprinkle coconut on top [...]

The Powerlifting World at Rock Creek Sports Club

What is powerlifting? Powerlifting is the sport of lifting things up and putting things down, right? Sort of. While lifting large weights is the basic idea in powerlifting, it is far more complex than that. Powerlifting is extremely demanding and taxing, both physically and mentally, and involves more than just picking something up. A powerlifter [...]

National Foam Rolling Day

May 11th is National Foam Rolling Day! Trigger Point submitted the application for a national holiday and it has been one since 2015. Though the foam roller was patented in 1920, foam rolling has recently gained momentum. What is foam rolling? Self-myofascial release is a self-massage to release muscle tightness, or trigger points. Trigger points, [...]

Member of the Quarter- Natalie Webb

Natalie Webb used to be the type to work out only through occasional outdoor activities like kayaking or swimming; the types of things you can do on vacation.  But in January 2015 she joined Rock Creek Sports Club with the goal of losing 100 pounds by December 2016. By the end of 2015, Natalie had lost 52 pounds! Or, as she [...]

RCSC Member Climbs Mount Washington

Rock Creek Sports Club is so proud of member Sarah Pekkanen for climbing Mount Washington, New Hampshire last week   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 employees Dominated at The Test of Einherjar

  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 [...]

What is Clean Eating Anyway?

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 [...]

Donate Leftover Halloween Candy

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 [...]

Member of the Quarter – Kourtney Thomas

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 [...]

Meal Prep 101

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 [...]

Study: Light Weights May Be Just As Effective as Heavy Weights

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, [...]

Getting Road Trip Ready!

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! Healthy Eating It’s [...]

Exercising 4 Hours After Studying May Help You Retain Info Better

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, [...]

Mangos – Totally Worth the Mess!

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. Nutrition According to the National Mango Board, Mangos contain over 20 different vitamins and minerals, and one cup includes: 100% of your Daily Vitamin C Vitamin C [...]

RCSC Breaks World Record

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 [...]

Why We’re Celebrating International Pilates Day!

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 [...]

Member Spotlight: Jeanne Liu – Powerlifter

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 [...]

Men – It’s Time You Check Out Broga

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!” Broga Wednesdays 6:00am -6:45am First of all, clear your [...]

Nutrition Plan Personal Trainer Devin Knox Follows for Gains

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, [...]

How to Lose Fat, but Not Muscle

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 [...]

Member of the Quarter: Vernon Drew

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 [...]

Purée Juices Available for pick-up at Rock Creek Sports 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 [...]

Devin Knox and Rock Creek Sports Club are Proud to Be Drug Free!

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 [...]

What Makes Muscles Grow?

Check out this great video from Ted-Ed Originals! "We have over 600 muscles in our bodies that help bind us together, hold us up, and help us move. Your muscles also need your constant attention, because the way you treat them on a daily basis determines whether they will wither or grow."  

RCSC Trainer Jean Simmons and Women of the N Street Village Answer the “#Gimmefive Challenge”

Check out this video below created by RCSC trainer Jean Simons in response to Michelle Obama's ‪#‎Gimmefive‬ challenge. Some background first  as told by Jean: I’ve been teaching an exercise class to homeless women at N Street Village for the past five years. This summer, as part of the fifth anniversary of Let’s Move, Michelle [...]

Halloween Spin Class this Saturday!

Join Marge for a Halloween-themed spin class this Saturday at 10 am! Sweat to Halloween tunes, wear an optional spin-appropriate costume, and possibly enjoy a post-workout treat!

VersaClimber – Now at Rock Creek Sports Club!

We are so excited to announce that Rock Creek Sports Club is now home to a VersaClimber! What's the big deal? Well, this awesome piece of workout equipment mimics climbing a steep wall, hill, or mountain,  working against gravity, giving you a total body workout while increasing aerobic capacity. Don't worry if you think it [...]

FUNDRAISER for Footwork: The International Podoconiosis Initiative

Please join us for a FUNDRAISER on Monday, November 9th 2015 for Footwork: The International Podoconiosis Initiative. 8:30-10:30 am and 5:30-7:30 pm Meet Wendy Santis, a RCSC member and Executive Director of Footwork, and learn about “podo”. Podoconiosis, “podo”, is a form of elephantiasis or swelling of the lower leg triggered by prolonged exposure to certain [...]

Gino, Devin and Ashleigh at USAPL Raw Nationals!

Best wishes for a successful competition at the 2015 USAPL Raw Nationals to Gino Panamino-Castro, trainer Devin Knox (of Knox Power Company) and Devin's sister Ashliegh! Gino lifts tomorrow (Oct. 15), Ashliegh lifts Friday (Oct. 16) and Devin hits the platform Sunday (Oct.18). Follow the events with this link to live streaming: http://www.bodybuilding.com/fun/usa-powerlifting.html

Bonus Cardio Dance Classes on Monday and Tuesdays in October!


Member of the Quarter: Joff Pincher

When it comes to making positive changes in your life, it really helps to have a good attitude, and anyone here at Rock Creek Sports Club will tell you that Joff Pincher has one of the best.  With his upbeat personality — along with his hard work and outstanding progress— Joff was an easy choice [...]

Teen Yoga is Back!

TEEN YOGA IS BACK! October Special: 6 classes for the price of 5! Sedentary students and active athletes alike--you can benefit from yoga in more ways than you may know. Sundays at 1:30 pm starting Oct. 4, join Ms. Jay for an hour of flexibility training, breathing practices, and learning how to decompress from the [...]

Less Calories with Diet Drinks? Mmm Maybe Not So Much

Sure, you may be saving a couple of calories by reaching for that diet soda, but it’s possible you’re getting them from elsewhere instead, according to a new study. University of Illinois researchers looked at the dietary habits of more than 22,000 U.S. adults over a 10-year period and found that on the days people [...]

Pilates 101

What 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, [...]

A Simple Trick for More Mindful Eating

Some experts have said that one way to weight loss, is something called “mindful eating,” which, in short, is taking your time at your meals to give your brain and body enough time to register your enjoyment of the food and in turn, know when you have had enough. Some of the suggested ways to [...]

Good Posture is Important, Seriously.

We know, you know, that good posture is important, but do you really know HOW IMPORTANT? In this short TedEd video, experts explain that your posture "is the foundation for every movement your body makes and can determine how well your body adapts to the stresses on... If your posture is not optimal your muscles [...]

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

You’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 [...]

Member of the Quarter: Maureen Zaniel

When asked why she works out, Maureen Zaniel, had a multiple reasons to share. Reasons that brought her to the gym, a reason she decided to kick up the intensity, and a reason she’ll continue to keep coming back. No matter what her goal is, one thing we at Rock Creek Sports Club know for [...]

Help RCSC Clean Up Rock Creek Park this Saturday!

Join 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 [...]

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

A 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 [...]

June’s FREE 15-minute clinic – Boxing!

June's FREE 15-minute clinic - Boxing Martie and Kolon will help you learn boxing skills to improve your fitness. Sundays at 11am, Tuesdays at 6pm and Thursdays at 9am. Sign up at the front desk - space is limited.

Memorial Day Hours

Help RCSC Trainer Raise NMO Awareness

Today'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 [...]

RCSC is joining the fun of Red Nose Fund Day!

Wear 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 [...]

Retirement: What’s Up! Free Seminar May 31

Video: The Hidden Risks of Sitting Down

Sitting down for brief periods can help us recover from stress or recuperate from exercise. But nowadays, our lifestyles make us sit much more than we move around. Are our bodies built for such a sedentary existence? Murat Dalkilinç investigates the hidden risks of sitting down. View the Full Lesson on ed.Ted.com - http://ed.ted.com/lessons/why-sitting-is-bad-for-you-murat-dalkilinc

New Wednesday Night Format!

Rowing 101

If 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! [...]

Self-Care Strategy Session with Dr. Jattu Senesie

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 [...]

Going to the Gym a Chore? Try “Temptation Bundling”

We have all heard that a great way to keep working toward your goals, is to reward yourself for some of the small milestones along the way. For example, you want to lose 15 pounds, so at 5 pounds, you'll buy yourself new running shoes, and  at 10 pounds, treat yourself to massage, etc.  We [...]

Gym Hours Friday March 6

RCSC will open at 9am tomorrow, March 6. We expect normal operating hours for the rest of the weekend. We can't wait to see all of your smiling faces and work out with you!

Closing at 10AM – March 5

The snow is coming down hard and fast! RCSC will close at 10am today. Stay safe and warm!

Identical Twin Study: What Happens When We Stop Working Out?

Trying to figure out how exercise directly effects the body and brain, can often times be a timely and costly feat. However, scientists in Finland have found a way around this, by studying identical twins — and the results are eye-opening to say the least! As the New York Times explains: To prove that exercise [...]

Like it Hot? Good News – It May Increase Your Metabolism

Earlier this month, at the Biophysical Society Meeting in Baltimore, researchers from the University of Wyoming announced that capsaicin -- the chief ingredient in chilli peppers - may help boost metabolism. In a statement, Vivek Krishnan, a graduate student involved in the study explained that in our bodies there are white fat cells, which store [...]

February Free 15-Minute Clinic – Bulgarian Sandbag

Meet Dr. Michael Manyak: RCSC Member, World Explorer and Author of New Safety Travel Guide – Lizard Bites and Street Riots

Here’s an interesting fact to get your day started — more people have been to outer space than have been to the Titanic. Even more interesting, one of those deep-sea explorers just happens to work out with you right here at Rock Creek Sports Club! His name is Dr. Michael J. Manyak , and he is [...]

NYT: How Exercise Keeps Us Young

The reasons why we get older, and why are bodies change the way they do, for the most part, is still kind of a mystery. However, a new study shows how exercise can significantly slow down a number of the common symptoms of aging. According to a recent article in The New York Times, scientists [...]

RCSC Member Shares Her 85-Pound Loss Success Story in Bethesda Magazine

We are so lucky to have so many amazing members here at Rock Creek Sports Club! Not a day goes by where we are not inspired by all of the hard work and dedication we see from all of you here in the gym.  One those members is Jackie Judd, who recently shared her success [...]

Capitol Communicator Features RCSC Member Debra Silimeo

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 [...]

November FREE 15-Minute Clinic – TRX

Hurry and Sign-Up at the front desk! Space is Limited!

The Sweet Life: What’s good, What’s bad, and a couple of tips

We all know too much sugar is a probably a bad thing, and that it can have some pretty serious effects on your health. But do we really know why? Should we avoid all it? And what about the artificial stuff? This month National Institute of Health released an article answering a lot of these [...]

Words CAN Bring You Down – How to Stop It

Take a minute to answer this question honestly: When it comes time to motivating yourself to workout, eat better, and make overall healthier decisions - do you tear yourself down, or build yourself up? Time.com recently examined how positive thinking can make all the difference in an article titled "The Reason You Make Unhealthy Choices." [...]

Apple’s New Products Focus on Health

Source: Apple As  Apple unveiled its new iPhone and smartwatch today, one thing stood out to us tech-geeks here at Rock Creek Sports Club - the company's focus on tracking health and fitness. The new iPhone 6 and iPhone 6 Plus for instance, includes the M8 motion coprocessor "that gathers motion data from the accelerometer, [...]

Sore from Workout? Don’t Worry – Study Shows You’re Building Up Your Pain Tolerance

Oof! - Did that last workout leave you feeling sore the next day? Well good news! Not only were you building up your muscle, you may have also helped build up your tolerance for pain! In a new study recently published in Medicine & Science in Sports & Exercise, researchers compared the pain tolerance levels [...]

Study: People who ran or jogged for as little as five minutes a day lived three years longer than non-runners

Running may not be everyone's favorite activity. Heck, many a Cross-Country teams' motto is actually "Our sport is your sport's punishment."  But a new study released by the American College of Cardiology may convince you to at least get a little jog in every day. According to the researchers, running, even 5 to 10 minutes [...]

Stretches for desk workers

Complete these stretches 3 or 4 times per day while at the office to help alleviate stiffness and some common ailments that result from sitting at a desk for the majority of your day.  

July 4th Hours at Rock Creek Sports Club

Successful “Dieting” is All About Attitude (and Self-Monitoring)

If weight-loss is one of your goals and you've struggled to achieve lasting results, you're not alone. That' doesn't mean it's time to give up - according to a recent article on Competitor.com it's time for an attitude change. Competitor recently took a look at a number of the people on the National Weight Control [...]

Cantaloupe is Awesome – Trust Us

OK, admit it, you've been there. In your effort to make healthier choices you have at one time or another substituted those fries for a side of fruit, only to be disappointed when you received nothing but cantaloupe. Don't be sad! Cantaloupe, which are actually in season right now, are full of awesome nutrition! Cantaloupes [...]

Rock Creek Sports Club – Powerhouse of Power Lifting!

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 [...]

Rock Creek Sports Club Personal Trainer Robert Giles Recognized for Excellant Teaching Skills

We are very proud and excited to share some very excellent news! As some of you may know Robert Giles, one of our personal trainers here at Rock Creek Sports Club is also a History teacher and football/baseball coach at John F. Kennedy High School. It comes to no surprise to us, that his students [...]

“Tales from our Near Future Book” Signing with Jackson Coppley!

Join us at Rock Creek Sports Club on June 23 from 5-7pm for a “Tales from our Near Future Book” Signing with Jackson Coppley! Jackson Coppley has always loved to tell stories. “"I used to make up stories for my kids when they were little," Coppley says. "And when I was dating my Ellen, I [...]

Members of the Quarter: Jeffrey and Maude

Husband and wife members - Jeffrey Madison and Maude Windsor have loved working out at Rock Creek Sports Club for the past dozen years or so.  So much in fact, that Jeffrey was willing to go the extra mile to make sure it remained a  community gym. That's just one of many reasons we have [...]

Benefits of the Bench Press

The Bench Press is the most popular lift in the gym. It's the upper-body exercise that lets you lift the most weight and builds upper-body strength like no other exercise since it activates so many muscle groups in the upper-body. These muscles include the pecs, deltoids, triceps, forearms, hand muscles and abdominals. If done correctly, [...]

Studies: Working Out Keeps your Skin Young Too!

Live longer, move better, think faster, and now… we know that exercise may even keep your skin younger! A recent article in the New York Times — Younger Skin Through Exercise — examines a few studies that may show proof that working out may slow down your skin's aging process. In one study, scientists gathered male [...]

5 Common Cardiovascular Training Mistakes to Avoid

Getting your heart in shape matters.  That's why cardiovascular training should be part of your workout. Some people think cardiovascular exercise is boring and monotonous, something they begrudgingly do without enthusiasm, just to get it done. Cardio CAN be monotonous if you approach it the wrong way. Here are five common mistakes people make when [...]

April’s Happy Hour Workouts

Join the Rock Creek Sports Club team at the Merrell Down & Dirty Race!

Join Hector and the rest of the Rock Creek Sports Club team at this year's Merrell Down & Dirty Race, July 13, 2014 at Prince George's Stadium in Bowie, MD. This obstacle-climbing, trail-blazing race comes in two sizes - 3 miles and 6 miles, plus a kid's race for ages 4-13.  Sponsored by Subaru, this [...]

Join Hector’s Run Club!

 It's back!  Starting April 2, Hector will once again lead a 5K every Wednesday at 7 pm through Rock Creek Park. Members and non-members are welcome!  Runners will be timed, to help you gauge where you are at with your training (or just for fun!) and afterward we'll provide water and snacks to refuel. Also [...]

How Alcohol Effects Muscles Building

You probably don't need a scientific study to tell you that if you're trying to stay healthy, build muscle, etc., you probably shouldn't drink copious amounts of alcohol.  But does alcohol effect the recovery process? That's what one group of Australian scientists decided to find out. Runner's World explains the experiment as such: "The basic idea [...]

New & Improved Class Schedule!

Check out the new look of our Group Exercise schedule! We are in the process of transitioning to a new software program called "MotionVibe" which will ultimately give you, our beloved members, more ways to interact with your favorite instructors, receive news about your favorite classes, and more easily reserve a spot in class (plus [...]

Simple Exercises to Boost Your Balance

While many of us probably don't start thinking about possible problems with our balance until much later on in life,  experts say its a good idea to start working toward improving it as early as your 30s and 40s. "People don't usually think about balance until they fall, but little signs such as relying on [...]

March Happy Hour Workouts

Playing Tetris Can Reduce Cravings

Keep thinking about those chocolate chips cookies cooling in the kitchen?  It may be time to bust out that old Nintendo, or let's be serious,  downloading Tetris to your phone. According to a new study in the journal Appetite, cravings have a lot to do with imagery, so "therefore a visually based task should decrease [...]

DanceFIT Starting March 6! Ages 10-13

Olympians Love Yoga!

What do figure skaters, skiers, and snow boarders all have in common? BESIDES the Olympics? They love Yoga! The Huffington Post recently profiled several female athletes competing in the Winter Olympics and found that many of them can't get enough Yoga. "In a judged sport, you're always comparing yourself to others," Shannon Deanne Bahrke, freestyle skier, [...]

Heart Health Tip

Healthy Heart Tip - Another way to manage stress - DANCE! Try one of our many Zumba classes, or Robert's Cardio Dance class Wednesdays at 10:30am.

February Happy Hour Workouts!

The Perfect Playlist?

Click the photo to access the full list Let's face it, sometimes music can make all the difference when it comes to a good workout. So  Spotify and group of sports scientists at Brunel University recently teamed up in order to create the perfect workout playlist by analyzing more than 6.7 million songs to to pick popular [...]

State of the Union Exercise Game

Image via The Washington Post Sure there are plenty of places around the DC area that are hosting drinking games during tonight's State of the Union, but the Washington Post has come up with a healthier plan:  The State of the Union Exercise Game! With rules like "Do situps or crunches for the duration of a [...]

Member of the Quarter: Anjli

Low energy levels coupled with concerns about being weak and underweight prompted Anjli’s husband to convince her to join Rock Creek Sports Club about two years ago. This was only the beginning. Anjli says she figured if she was going to pay for a gym membership she should try to get the most out of [...]

New Happy Hour Workouts!

All happy hour workouts take place on Fridays at 6:30pm in the studio. Jan. 3: BODYPUMP w/ Tricia Jan. 10: Bootcamp Conditioning w/ Craig Jan. 17: ASA! African Dance w/ Akosua Jan. 21: Zumba w/ Hannah

New Small Group Classes

New Small Group Classes Coming In December Cardio Express Yoga with Suzanne: Tuesdays 6:00-6:45am Tread and Shread with Adele - a treadmill class: Tuesdays 11am-noon

Our Members Rock!

We have so many members doing so many amazing things here at Rock Creek Sports Club! Read about them on our Member Highlights Page!

Member Of The Quarter: Steven Wright

At Rock Creek Sports Club, we believe that a positive attitude, courage and determination are major components when it comes to making big changes — and we have found that member Steven Wright is a role model for all three! So we are very happy to announce that he is our new Member of the [...]

RCSC Member Launches New Healthy Website

Anyone who knows Rock Creek Sports Club member Carol Paige, has no doubt that she loves to stay active. Now Carol is hoping to spread her enthusiasm for health and fitness with her new online magazine HealthyWomenMove.com “I have always enjoyed fitness,” says Carol, who also holds her B.S. degree in Health and Physical Education [...]

What is Mindfulness Meditation?

Today's post comes from Ronnie Biemans, MA, LCPC, Counselor and Wellness Coach. You can learn more about Ronnie and her services on her Website: http://www.ronniebiemans-ma-lcpc.com/. There are essentially two forms of meditation: insight and concentration. Mindfulness is considered insight meditation since it brings full attention to the body and mind in the present moment without [...]

Meet the Member: Linda McKnight, Photographer

With Rock Creek Sports Club membership number #100, Linda McKnight jokes that she was a member here before the club was even built — “when it was just some guy in a trailer in the parking lot.” Fast forward many years later… Linda says never misses Rachel’s Spin Class or Hannah’s Yoga Class, and when [...]

Member Of The Quarter: Valerie Ross

Valerie Ross is a perfect example of the fact that, with time, patience, and enough hard work, you can go from 10+ years of inactivity to winning a planking contest against a naval officer and hiking Machu Picchu! That's why she is our newest Rock Creek Sports Club Member of the Quarter. Growing up, Valerie [...]

Reach the Beach and Win Prizes!

Those miles on our cardio equipment really add up! And now you can win some pretty sweet prizes for it! Purpose: Fun way to encourage regular and consistent cardio workouts with a goal of 30 minutes, 4 times a week. Goal: To theoretically run, walk, bike or row from Silver Spring to Ocean City, MD [...]

The Wonderful World of Watermelon

Summer is here! And you know what that means, tons of fresh fruit and vegetables are in season. And we don't know about you guys, but here at Rock Creek Sports Club, one our favorite summer-time treats is definitely watermelon. Why? Well, not only is it delicious, but it's packed with so many amazing nutritional [...]

Meet the Member: Author and Journalist Phil Dine

It seems like every day we learn about a Rock Creek Sports Club member who is working on a big project, achieving something amazing, or doing something wonderful for the community. Today we would like to recognize member Philip Dine, author of the recently released book, State of the Unions: How Labor Can Strengthen the [...]

RCSC Trainer and Member Competes in Powerlifting Event

If you work hard — it shows! That's the advice from Rock Creek Sports Club Personal Trainer Devin Knox, who managed to train not only himself, but also his sister, as well as Rock Creek Sports Club member Dave Lindoefer, to compete in the 2013 USA Powerlifting Equinox Open. The meet consisted of three events: [...]

Members Of The Quarter: Sam & Melissa

When some of your favorite activities include rock climbing, scuba diving, and road racing motorcycles, you definitely have to stay fit! Which is why you’ll see one of our favorite couples — and our newest Members of the Quarter — Sam Fleming and Melissa Berkoff in the gym training several times a week getting ready [...]

The Magical Chia Seed

You learn something new every day here at Rock Creek Sports Club. For example, today we learned Chi- Chi- Chia pets from the 80s were actually sprouting from an amazing edible seed full of nutrients and antioxidants! The chia Seed is an edible seed grown in Mexico, and can actually be traced back to the [...]

Feeling Down? Try Yoga!

Feeling down? Try a little down dog in one of our Rock Creek Sports Club Yoga classes! Researchers from Duke University recently reviewed more than 100 studies to determine if yoga truly has any benefits when it comes to treating certain psychiatric disorders. The results: Yoga does indeed have some power in helping mild depression, [...]

Exercise is Great for the Brain As Long as You…

You know all those great benefits that exercise can have on the brain, such as better memory and reduced anxiety and depression? Well, new studies show that it's true, but only if you keep up with it! A New York Times reporter recently wrote about two studies presented at the 2012 annual meeting of the [...]

Member Of The Quarter: Fred Wilkerson

Six days a week, almost without falter. That's how often you'll find Fred Wilkerson working out, which is why we're proud to announce that he's Rock Creek Sports Club Member of the Quarter! Fred says he hears the excuse "I don't have enough time to workout," all the time, and he just shakes his head. [...]

Steps to Sticking to New Year’s Resolutions

Ahhh a New Year, a fresh start! If you're making a New Year's Resolution, despite all those friends of yours who say they don't do it, you're not alone! According to the Journal of Clinical Psychology, 45% of Americans make a New Year's Resolution. The good news: those who explicitly make resolutions are 10 times [...]

How NOT to get Sick

Cough, sniff sniff, cough. It's that time of year again — flu and cold season are upon us. And even though a 2010 study in the British Journal of Sports Medicine found those who were healthy and exercised the most were less likely to get a cold, we should still be conscious of protecting ourselves [...]

Eight Ways to Deal with Sugar Cravings

Today's tips come from Rock Creek Sports Club Personal Trainer and Certified Health Coach Jean Simons! Thank you Jean! Download Printable PDF Download Printable PDF

Retro Workout at Rock Creek Sports Club!

Like Totally Awesome Dude! Bring a friend to Rock Creek Sports Club on Dec. 12 for this all-day Retro Workout Day! Refer a friend who joins on 12-12-12 and you'll be entered to win 6 months of FREE dues. Your friend has a chance to Spin to Win 6 months too! See Hadji or Joe [...]

Complimentary Functional Movement Screening at RCSC

Back by popular demand, Rock Creek Sports Club is offering FREE Functional Movement Screenings! The FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the effects of physical training [...]

Why You Need a Massage (and So Do Your Friends)

The headline from a recent Washington Post article says it best — "Massage has been shown to ease many ills." Let's face it, it's the holidays, you don't have a lot of time to get your shopping done as it is, so let's quickly sum up the reasons how the Giving the Gift of Massage [...]

How to Add 1.8 Years (or More) to Your Life

As a Rock Creek Sports Club member, we’re guessing you’re probably already well aware of the many benefits of physical activity — one of those being the chance to live a longer, healthier life. Now, researchers from from Brigham and Women’s Hospital (BWH), in collaboration with the National Cancer Institute, are saying they have a [...]

Rock Creek Member Completes Tough Mudder

For those of you unfamiliar with Tough Mudder events, they are no joke. These events are "hardcore 10-12 mile obstacle courses designed by British Special Forces to test your all around strength, stamina, mental grit, and camaraderie." So you can imagine how proud we are of Rock Creek Sports Member and college student Lily Kehoe [...]

World AIDS Day Zumbathon Charity Event

Zumba instructor Allison Agwu wants to invite you to the 1st World Aids Day Zumbathon Charity Event on Dec. 1 Hosted By: ZFITNESSMDS ZFITNESSMDS@gmail.com 301-442-5943 When: Saturday Dec. 1 4:30-6:30pm ( Doors open at 4:15 pm, program starts at 4:30 sharp.) Where: Supreme Sports Club, 7080 Deepage Drive, Columbia, MD 21045 Cost: $15 (advanced registration-available [...]

The Sugar Blues: Complimentary Seminar

Member Of The Quarter: Kim Robinson

Kim Robinson has been a member, on an off, for almost 11 years. And though she admits there were a few times she took a break from going to the gym, she said something always brought her back to Rock Creek Sports Club. Kim’s most recent return to the club was a couple of years [...]

Exercise May Reduce Risks for Breast Cancer

Ladies, when you make an effort to come into to Rock Creek Sports Club, whether it's to workout on your own, Spin, or take a yoga class, you're also making your health a priority and reducing your risk for breast cancer. A new study published CANCER, a peer-reviewed journal of the American Cancer Society, found [...]

Study: Exercise May Reduce Anxiety

Here at Rock Creek Sports Club, we're constantly promoting all of the great effects that exercise can have on your brain and body — and now we have another one to add to the list! A new study shows exercise may protect against future emotional stress and anxiety. Researchers from the University of Maryland recruited [...]

Yoga: The Basics and Benefits

You're stressed out, your back hurts, your shoulders are stiff, you can't concentrate, and you just need some time to relax! However, there's just not enough time, because you know you have to get that workout in today. Don't worry, you can do both with Yoga at Rock Creek Sports Club! You've probably heard of [...]

Metabolic Training at Rock Creek Sports Club

Metabolic Training Coming in September to Rock Creek Sports Club! First, let's talk about what Metabolic Conditioning means. (New class descriptions below.) During the day, when you're going about your daily routine, your body is burning calories as it performs its normal functions, this is called your "Basal Metabolic Rate." Of course, when you're working [...]

Meet the Member: Pulitzer-Winning Journalist David Wood

You may have seen Rock Creek Sports Club member David Wood around the gym. He, like many other members here, comes in as often as possible to build strength and endurance to keep up with a favorite hobby — in David’s case, Alpine Climbing. What you may not know about David though, was his recent [...]

Exercise May Help Depression

Studies about the benefits of exercising just keep getting better and better! Now there's evidence that it can actually help treat depression. According to the study published in The Journal of the American Medical Association, depression is common in patients with cardiac disease, especially in patients with heart failure. So they decided to find out [...]

Member Of The Quarter: Tony Hammond

In 2001, Tony Hammond realized he felt out of breath when he finished walking up a set of stairs, and that’s when he decided it was time to make a change. He soon found himself signing up at Rock Creek Sports Club. Now, 11 years later, we’re proud to announce Tony as the Rock Creek [...]

Strengthen your Core with Pilates at Rock Creek Sports Club

Pilates. You hear people talking about it. You read about celebrities using it to get ready for films. You see it on television ads late at night. But do you really know what what it is? Well now it's time for Rock Creek Sports Club to break it down for you. Pilates History It all [...]

Spicy Turkey Burgers

Just in time for all those July 4th barbecues, we wanted to share this healthy spicy turkey burger recipe! Avoiding carbs? Just wrap them up in lettuce instead of a bun! Ingredients: 1 pound 93%-lean ground turkey 2 tablespoons chopped fresh cilantro 1 1/2 teaspoons ground cumin 1/2 teaspoon ground chipotle pepper 1/2 teaspoon salt [...]

Meet the Member: Playwright Michael Moss

Today we're speaking with Rock Creek Sports Club member Michael Moss. Michael is a playwright whose play "A Day of Atonement" will be on stage at the H Street Playhouse in Washington DC from June 28-July 1. Q: What inspired you to write a Day of Atonement? A: I was inspired to write the play [...]

5 Tips for Staying Safe in the Heat

Even though summer doesn't officially begin until June 21, the warm weather here in Silver Spring, Maryland seems to already be in the spirt of the season. With summer upon us and the sunshine calling our names, now is a good time to remind our Rock Creek Sports Club members how to be safe when [...]

Meet the Member: Talking with Author Sarah Pekkanen

  Today we're speaking with Rock Creek Sports Club member Sarah Pekkanen. Sarah's third book, These Girls, was recently published and is receiving rave reviews! On Monday, May 21, Sarah will be at Rock Creek Sports Club from 5:30-7:30 for a book signing. Copies of Sarah’s books, The Opposite of Me, Skipping a Beat, and [...]

RCSC Member Needs Your Help To Air His Documentary

"An Article of Hope is a powerful story of a journey of the human spirit. It is a story that reaches across generations, and needs to be told. Three men, born at a different time in history, whose lives are woven together by a twist of fate." Today we're talking to Rock Creek Sports Club [...]

Rock Creek Sports Club Healthy Foodie Group!

Looking For Healthy "Foodie" Addicts! Today's post come's from Rock Creek Sports Club member, Carol Paige. While running with Hector's Running Group, I began to think about how as a member of Rock Creek Sports Club for many years, I have enjoyed getting to know many other members. It was then that I realized "Why [...]

Physical Activity Helps Prevent Alzheimer’s

Here's more evidence why it's important to get up and move. Whether your gardening, walking, or running, you're doing your part to help prevent Alzheimer's, says a new study. A new study published last week in the journal Neurology, found that higher level of physical activity — not just exercising — is linked to a [...]

Relax. It’s Good for Your Heart!

Does a healthy outlook equal a healthy heart? Perhaps, says a news new study. In a study published in the Psychological Bulletin, Harvard School of Public Health (HSPH) researchers found that positive psychological well-being appears to reduce the risk of heart attacks, strokes and other cardiovascular events. "We found that factors such as optimism, life [...]

Member Of The Quarter: Bobbi Dittrich

Rock Creek Sports Club is proud to announce its newest Member of the Quarter, Bobbi Dittrich, a fitness enthusiast who dedicates herself to helping others. Bobbi is no stranger to being active. She grew up playing baseball, softball, basketball, and tennis. Then later she joined the military where she said, “physical fitness was a natural [...]

Fitocracy Helps Make Fitness Fun

At Rock Creek Sports Club, one of our goals is to make sure to offer our members all the tools they need to get fit, and have fun doing it. Fitocracy is a great combination of both. Fitocracy is a Website (with a newly released iPhone App) where you can track your workouts. Though there [...]

Cancers Linked to Obesity on the Rise

Here at Rock Creek Sports Club, we make it our mission to help others improve their their overall health and fitness. We see so many of you in here every day, dedicated to your goals and taking charge of your personal well-being. So you can imagine how disappointed we are to read about a new [...]

Sleep: Definitely More than Just Beauty Rest

There are so many things that can get into the way of a good night's sleep: work, stress, kids, school, or... Jay Leno. Who has time to lay in bed for so long? As Charles Bixton said, “You will never find time for anything. If you want time, you must make it.“ Listen up Rock [...]

5 New Rules for Healthy Eating

Don’t eat after 7PM. Avoid Fats. Don’t Eat Chocolate. Etc., etc., etc. You’ve heard them all before, the “rules” to healthy eating. Well we here at Rock Creek Sports Club believe that some rules are just made to be broken! Check out some of our new and improved rules for healthy eating! Don’t Save Your [...]

Just One Sugary Drink a Day May Raise Heart Disease Risk

Put down that Soda. For 22 years, researchers from Harvard School of Public Health tracked nearly 43,000 male participants, ages 40-75 in a health They also collected blood samples from more than 18,000 men who were demographically similar to the other participants. Just 12 ounces of regular soda, fruit drinks and other sugar-sweetened beverages daily [...]

Rock Creek Sports Club Now on Google Plus

To help all of our members keep up with our news and events here at Rock Creek Sports Club, we have now joined Google+! You can check it out here: Rock Creek Sports Club on Google+ For those of you unfamiliar with Google+, it is Google's social networking platform. Many people refer to it as [...]

Keep on Moving!

As a Rock Creek Sports Club member, you probably already know how important it is to stay moving. But do you know why? A new study may have one answer. Researchers from The University of Missouri decided they wanted to see what would happen when you took an active group of people and turned them [...]

10 Mistakes Every Cardio Lover Can Make

You know who you are. You crave those long morning runs on the treadmill. You love sweating it out during Rock Creak Sports Club Spin classes. You preach the the benefits interval training on the elliptical. We get it, you can't get enough Cardio! As you probably already know, cardiovascular workouts are incredibly beneficial for [...]

Morning Work Outs May Increase Weight Loss

All of you who love coming in to Rock Creek Sports Club first thing in the morning will be excited to hear that researchers recently found working out before breakfast may be the best option for weight loss. Belgian scientists put three groups of healthy men on a high-caloric diet. One group didn't workout, one [...]

Member Featured in Bethesda Magazine

Rock Creek Sports Club member Sean Fine was recently featured for his commitment to fitness in Bethesda Magazine. The article highlights his passion for photography, love of cycling and his dedication to staying in shape despite his hectic work schedule. Busy Bodies How do people who put in long days and sometimes uncertain hours manage [...]

Member Of The Quarter: Barry Trebach

Rock Creek Sports Club is proud to announce Barry Trebach as the Member of the First Quarter of 2012. The management team selected Barry due to his standing as one of the charter members of Rock Creek Sports Club and for his dedication to working out. In fact, his work out pattern mirrors a record [...]

Member Of The Quarter: Jaylene Sarracino

Rock Creek Sports Club is proud to announce Jaylene Sarracino as the 4th Quarter Member of the Quarter. The management team selected Jaylene because her fitness goals have required hard work yet she has approached the task with a constant smile and good humor. Jaylene was athletic and active for many years. During her school [...]

Members Of The Quarter: Tracy Mulligan & Tracy Mulligan, Jr.

The RCSC management team is pleased to announce our third quarter Members of the Quarter are the father/son duo Tracy Jr. and Tracy Mulligan. The younger Tracy joined Rock Creek Sports Club in 2008 and encouraged his dad to join in February of 2010. At almost 94 years of age, Dad is a true inspiration, [...]

Member Of The Quarter: Debbie Mans

Rock Creek Sports Club is pleased to honor Debbie Mans as our member of the quarter for the first quarter of 2011. Our management team selected Debbie because of her infectious good spirit and positive attitude as she incorporates RCSC into the fabric of her life. Debbie became a member of the club before it [...]

Members Of The Quarter: The Minnick Family

Rock Creek Sports Club is pleased to honor the Minnick family as our Members of the Quarter for the fourth quarter of 2010. Our management team selected the Minnicks because they embody the spirit of a family staying fit together. Susan joined the club in December 2003 along with her daughter Morgan. John followed in [...]

Member Of The Quarter: Marsha Raskin

Rock Creek Sports Club is pleased to honor Marsha Raskin as our Member of the Quarter for the third quarter of 2010. Our management team selected Marsha because of her commitment to improving her health, her participation in all the club has to offer, and the friends and neighbors she has referred over the years. [...]

Member Of The Quarter: Lee Goldstein

Rock Creek Sports Club is pleased to announce Lee Goldstein as the Member of the Quarter for second quarter of 2010. Lee was selected by the management team for his sincere loyalty to the club, its members and its staff, and for his incredible accomplishment of achieving his fitness goals. Lee had been a member [...]