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West Chester

Sep 26, 2024

October – December 2024 Club Calendar – West Chester & Eagleview

October October Smoothie of the Month | Old Fashioned Pumpkin PieThe Old Fashioned Pumpkin Pie Smoothie combines pumpkin, cinnamon, chai spices, almond milk, and vanilla protein. It will be available at the Cafe from October 1 – 31. Diabetes Prevention Program (DPP) Launches!The Diabetes Prevention Program (DPP) at acac Fitness & Wellness is an interactive, […]

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Sep 12, 2024

p.r.e.p. Corner | Improve Your Brain Health

As we transition into fall and the school year begins, it’s the perfect time to focus on a crucial yet often overlooked topic: brain health. Just like maintaining physical fitness, boosting your brain health is essential for overall well-being. From cognitive function to memory retention, your brain deserves attention and care at every stage of […]

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Aug 23, 2024

Strength Training Exercises

What are Strength Training Exercises? Strength training exercises are physical activities designed to improve muscular strength, endurance, and overall fitness. Strength training is a versatile activity that enhances our daily lives by building muscle strength, which simplifies everyday tasks such as lifting, swinging, and pulling. It’s an inclusive practice suitable for all ages and fitness […]

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Aug 15, 2024

p.r.e.p. Corner | Boosting Longevity with Exercise

In the pursuit of a longer, healthier life, one of the most powerful tools at our disposal is regular physical activity. Exercise has been consistently linked to increased longevity and an enhanced quality of life, offering benefits far beyond physical fitness. Whether you’re wondering how much exercise is necessary, looking for ways to incorporate more […]

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Jul 11, 2024

p.r.e.p. Corner | Post-Workout Recovery Essentials

p.r.e.p. Corner is a monthly blog put together by our in-house registered nurses of our physician referred exercise program (p.r.e.p.) here at acac! Working out is super important; obviously, as a health club, we preach that! However, a huge and often forgotten aspect of health and wellness is post-workout recovery. Proper recovery maximizes the benefits […]

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Sep 26, 2024 October – December 2024 Club Calendar – West Chester & Eagleview

October October Smoothie of the Month | Old Fashioned Pumpkin PieThe Old Fashioned Pumpkin Pie Smoothie combines pumpkin, cinnamon, chai spices, almond milk, and vanilla protein. It will be available at the Cafe from October 1 – 31. Diabetes Prevention Program (DPP) Launches!The Diabetes Prevention Program (DPP) at acac Fitness & Wellness is an interactive, […]

read more
Sep 12, 2024 p.r.e.p. Corner | Improve Your Brain Health

As we transition into fall and the school year begins, it’s the perfect time to focus on a crucial yet often overlooked topic: brain health. Just like maintaining physical fitness, boosting your brain health is essential for overall well-being. From cognitive function to memory retention, your brain deserves attention and care at every stage of […]

read more
Aug 23, 2024 Strength Training Exercises

What are Strength Training Exercises? Strength training exercises are physical activities designed to improve muscular strength, endurance, and overall fitness. Strength training is a versatile activity that enhances our daily lives by building muscle strength, which simplifies everyday tasks such as lifting, swinging, and pulling. It’s an inclusive practice suitable for all ages and fitness […]

read more
Aug 15, 2024 p.r.e.p. Corner | Boosting Longevity with Exercise

In the pursuit of a longer, healthier life, one of the most powerful tools at our disposal is regular physical activity. Exercise has been consistently linked to increased longevity and an enhanced quality of life, offering benefits far beyond physical fitness. Whether you’re wondering how much exercise is necessary, looking for ways to incorporate more […]

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Jul 11, 2024 p.r.e.p. Corner | Post-Workout Recovery Essentials

p.r.e.p. Corner is a monthly blog put together by our in-house registered nurses of our physician referred exercise program (p.r.e.p.) here at acac! Working out is super important; obviously, as a health club, we preach that! However, a huge and often forgotten aspect of health and wellness is post-workout recovery. Proper recovery maximizes the benefits […]

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Jun 5, 2024 p.r.e.p. Corner | How to Increase Your Energy Naturally

Maintaining your energy levels throughout the day can sometimes seem like a feat, especially in the face of the stress of daily life. But there are natural means of boosting your energy that go beyond the scope of simply reaching for that cup of coffee. By understanding the role of caffeine, nutrition, and hydration, you […]

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May 31, 2024 Starting to Swim for Exercise: A Complete Beginner’s Guide

A Beginners Guide to Swimming as Exercise Swimming stands out as a remarkably inclusive and effective form of exercise, suitable for individuals of all ages and fitness levels. It is a low-impact activity that offers a multitude of health benefits, making it an excellent choice for those seeking a full-body workout. Swimming lessons are not […]

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May 3, 2024 p.r.e.p Corner | Boost Your Mental Well-Being

In the hustle and bustle of daily life, it’s easy to prioritize physical health over mental health. However, just like our muscles need exercise to stay strong, our minds require nourishment and care to thrive. Our p.r.e.p. Nurses have put together some thought provoking points to help boost your mental well-being, including actionable strategies for […]

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Apr 4, 2024 5 Must-Have Foods for Your Weekly Menu: A Nutritional Guide

The foundation of good health lies in what we eat along with exercise, sleep, and emotional health. Today, we’re excited to talk about five phenomenal foods that should be in your weekly menu and on your shopping list: avocado, eggs, almonds, watermelon, and the ancient grain quinoa. Let’s dive in and explore why these foods […]

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Apr 4, 2024 p.r.e.p. Corner | 3 Tips for Hitting Your Fitness Goals

Welcome to our monthly p.r.e.p. corner! This month highlights the interconnectedness of nutrition, exercise, and foundational habits in achieving optimal health. p.r.e.p. Director Lisa Woodcock’s insights on embracing process goals echo Nurse Deena’s approach to customizable meals – both emphasize the importance of consistency and mindful choices. Let’s dive into our 3 tips for hitting […]

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Mar 3, 2024 Anaerobic Exercises: Fitness Benefits & Examples

When it comes to fitness, many people focus on aerobic exercise like running. While aerobic workouts are important especially for cardiovascular health, anaerobic exercise is crucial for a well-rounded fitness routine and maintaining health.   Our guide will examine anaerobic exercise, why it’s important, its benefits, and the different types of anaerobic exercises and provide […]

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Feb 23, 2024 Swim Safer with Dolphin Swim School

Is your child ready to dive into the wonderful world of swimming? At acac, we have programs dedicated to swimmers of all ages with swim safety at the core of our curriculum. Our classes and instructors will help your child build foundational water safety skills and confidence that will last a lifetime. Let’s examine this […]

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Feb 21, 2024 March 2024 Club Calendar – West Chester & Eagleview

Smoothie of the Month | Shamrockin’The Shamrockin’ Smoothie combines crème de menthe syrup, matcha mint chip, vanilla protein, and almond milk. Enjoy it from March 1 – 31. National Nutrition Month PromotionPurchase a 4-session nutrition package with Margaret Moses, RD., and get 1 session free ($50.00 value!). Contact Margaret for more information at [email protected] March 3 […]

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Feb 5, 2024 How to Play Pickleball?

Pickleball is a mashup of tennis, badminton, and table tennis, and although it may seem like a new game, it originated in the mid-1960s on Bainbridge Island, Washington. Played as a backyard game at picnics and family reunions that the whole family could play, it has now morphed into an international sensation. Its rising popularity […]

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Jan 24, 2024 February 2024 Club Calendar – West Chester & Eagleview

Smoothie of the Month | Chocolate Covered StrawberryThe Chocolate Covered Strawberry Smoothie combines strawberries, strawberry puree, chocolate protein, and ice cream mix. Enjoy it from February 1 – 29. February Spa Special | $99 Custom Facial Special Extended!Our estheticians can formulate a facial that meets your skin’s specific needs. Stop by the Spa or call […]

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Dec 20, 2023 January 2024 Club Calendar – West Chester & Eagleview

Smoothie of the Month | Mocha LatteThe Mocha Latte smoothie combines almond milk, chocolate protein, and mocha latte powder. Make it vegan by asking for vegan protein powder! January Spa Special | $99 Custom Facial | Call 610.436.6200 to book your serviceFocus on your skin this new year! Our estheticians can formulate a facial that […]

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Oct 30, 2023 Why Does Stretching Feel Good?

While you may have heard about the importance of stretching and flexibility, did you know that putting this practice into action will benefit you physically, mentally, and emotionally too? Most days, we spend countless hours at work sitting at a desk or at home watching TV on the couch, letting our bodies sit idle. Taking […]

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Apr 14, 2023 West Chester “Swim at Your Own Risk” Aquatics Center Changes Beginning April 14, 2023

Many of you have probably heard about the lifeguard shortages nationwide. acac has worked tirelessly over the last several months to keep our pools open and guarded by certified lifeguards, however, despite incredible efforts by our team, we unfortunately have experienced similar hiring challenges. We are faced with the reality that we may not have enough lifeguards […]

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Aug 31, 2022 The Ultimate Guide to Zumba Classes

Zumba marked its 20th anniversary last year since being founded in 2001 by Columbian dancer and choreographer Alberto Perez. But for many, Zumba classes are still relatively new. So, what exactly is Zumba? Zumba is a Latin-inspired dance-based fitness class. Zumba classes are considered cardio and aerobic workouts due to the ability to increase the […]

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May 31, 2022 Cardio Exercises: Top 7 Common Cardio Questions Explained

Cardiovascular fitness, or Cardio Fitness, in essence, is pretty simple: it’s a type of exercise or activity that is done for an extended period of time and requires a heavy increase of oxygen to the muscles in order to increase longevity and endurance. And while most people know popular cardio exercises, there’s still a lot […]

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May 17, 2022 Your Summer Workout Guide: strength training, cardio, and healthy lifestyle tips for optimal results

Hello, summer! How we’ve missed you. Summer is always the best time to take a look at your current nutrition and fitness routine and make any necessary changes that will help you meet your goals! With the reintroduction of beach days, outdoor sports, and fresh, seasonal fruits, there’s no better time than now to up […]

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Mar 17, 2022 Why & How to Add More Green Foods to Your Diet

In order to take in the broadest spectrum of essential nutrients, it’s important to eat as many colors of fruits and vegetables as possible. Green foods are especially beneficial in providing antioxidants and health-promoting phytochemicals such as lutein, which are believed by researchers to protect cells from and slow the rate of cancer. Besides providing […]

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Nov 17, 2021 Six Tips for Balancing Health and Holiday Cheer

By Sarah Frazier, ACSM-CPT, PCES The excitement of Halloween has ended, but the holiday season is just beginning! Many times, the holidays can be a challenging time for folks trying to make healthy choices because of the temptation of sweets and treats around. All foods can fit into a healthy diet in moderation, but there […]

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Oct 8, 2021 What It Means to Eat Seasonally & Why It’s Beneficial

It’s likely that you can find various types of produce all year long at your local grocery store. But did you know that those apples you bought earlier in the spring are actually more nutritious in the fall? Or that zucchini is tastier when bought in late summer versus the middle of winter? If you’ve […]

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Mar 31, 2021 The Beginner’s Guide to Quick Desk Exercises

Orignially Published: Jun 28, 2015 In 2013, it was reported that 86% of American jobs involved sitting for long periods—if not all day1. Desk jobs make it difficult to exercise one’s body properly and can lead to a largely sedentary lifestyle with health hazards galore. The trick is to incorporate physical activity into your daily […]

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Mar 30, 2021 Spice It Up

Originally Published: Mar 17, 2015 Cut the calories by increasing flavor with spices! Vinegar and citrus juice give a wonderful acidic kick and help to reduce the amount of oil needed for many recipes. Don’t forget the zest in lemons and limes; it holds the flavor well and gives a bit of color. Spices such […]

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Mar 2, 2021 Making Fitness a Priority in Your Life

Originally Published: Oct 29, 2015 Making Fitness a Priority in YOUR Life! by Nina Szemis Here at acac, we encourage you to Live Your Best. Exercise helps you avoid injury and illness, sleep better, combat stress in positive ways, and maintain a healthy weight, as well as many other benefits. But how are we making fitness a priority in our […]

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Mar 1, 2021 Benefits of Working Out with Others

Originally Published: Aug 12, 2015 Whether it’s your favorite coworker to vent to, your Friday night plans buddy, or the friend who drops everything to cheer you up—there is something to be said for camaraderie. Friends are those who support us, encourage us, and tell us the truth about our (mis)adventures in fashion. We like […]

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Mar 1, 2021 10 Ways To Make Packing Your Lunch More Enjoyable

Origninally Published: Jul 13, 2015 Packing your lunch for work can certainly save you hundreds of dollars over the course of a year. But how about helping you lose weight or at least eat healthier? Taking a little time to plan on the weekend or the night before can provide you with a nutritious lunch […]

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Feb 26, 2021 Oven-Roasted Sweet Potatoes and Onions

Orignially Published: Nov 21, 2011 Just five ingredients, a little chopping, and one baking dish make this simple dish with complex flavors. It’s a great “go with” for pork loin, turkey, ham, or roasted chicken. Serves: 6 (1 cup each) Ingredients:4 medium peeled sweet potatoes, cut into 2–inch pieces (about 2 ¼ pounds)2 medium Oso […]

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Feb 26, 2021 Tuscan Chickpea Soup

Originially Published: Sep 29, 2011 It’s soup time. Whether or not you like chickpeas, you’ll enjoy this soup. Makes 6 servings Ingredients: Preparation: Nutrition information per serving:CALORIESs 373 (22% from fat); FAT 9.1g (sat 2.1 g, mono 4.5g, poly 1.6g); PROTEIN 15g; CARB 59.7 g; FIBER 11.4g; CHOL 5 mg; IRON 3.7mg; SODIUM 955mg; CALCIUM […]

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Feb 26, 2021 Zippy Beet Salad

Published: Aug 31, 2011 Servings: 5 Ingredients:• 1 pound fresh beets, peeled*• ¾ cup orange juice• ⅛ teaspoon ground ginger• ⅛ teaspoon salt• ⅛ teaspoon ground cinnamon• Generous dash of black pepper• Generous dash of ground cloves• 2 tablespoons cider vinegar• 1 medium sweet Vidalia onion, thinly sliced Preparation:Slice beets thinly, no more than ¼ […]

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Feb 26, 2021 Quinoa Summer Salad

Published: Aug 18, 2011 Quinoa Summer Salad is a delicious combination of the grain quinoa, combined with fresh, seasonal vegetables and herbs. Serve as a hearty and healthy side dish with a barbequed meal or as a main dish tossed with tofu, beef, chicken, or fish. Serves: 4 Ingredients:1 T olive oil2 T freshly squeezed […]

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Feb 26, 2021 Yogurt Marinated Chicken Kebabs

Originally Published: Aug 15, 2011 These tender chicken kebabs can be tucked into a pita, served on a salad, or served as is. Here they are prepared in an oven, but they can be grilled as well. Makes: 6 servingsIngredients:1 cup Greek yogurt¼ cup chopped fresh mint3 cloves garlic, minced1 small onion, minced2 Tbsp. lemon […]

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Feb 22, 2021 Drink More Water | 7 Helpful Tips

Originally Published: May 28, 2015 Do you find yourself not drinking as much water as you should? Our daily schedules are demanding and sometimes even life’s simplest routines seem to slip past us.  We understand!  Whether you’re on the job, raising a family, or at acac exercising, it is essential to take time for yourself and drink water. […]

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Feb 22, 2021 The Power of Massage

Originally Published: Feb 18, 2019 Almost all healthy people occasionally have a physical condition that can be improved by massage. No matter how well you may be, a good massage will leave you feeling better. Conditions Generally Relieved by Massage:•Depression    •Migraines   •Headaches    •Arthritis   •Fibromyalgia    •Acute Injuries   •Sciatica    •Anxiety   •Neck Pain    […]

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Feb 22, 2021 Physiology and Benefits of Massage

Originally Published: Oct 27, 2015 Massage Rx: Write yourself a prescription for greater health and well-being Most everyone knows about the benefits associated with relaxation, stress reduction and improved sleep that results from having received a massage. However, the impact on the body systems and physiology has been mainly left uncharted in the Western world […]

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Feb 19, 2021 Exercise for Older Adults

Originally Published: Apr 02, 2020 Exercise not only helps you live longer—it helps you live better. Exercise has been proven to not just improve the quality of life; it also can ward off disease, elevate mood, and enhance everyday activities for every population, even more so in older demographics. As the body ages, its physical […]

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Feb 19, 2021 5 Health Benefits of Sweat

Originally Published: Jul 19, 2017 As fitness lovers, we know that a good sweat means you got a great workout. But besides the proof of a great workout, can sweating be good for you? We investigated and the answer is … yes, absolutely! Not only does sweat regulate our internal temperature, there are several lesser […]

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Feb 19, 2021 10 Ways to Stay Active During COVID-19

Originally Published: Mar 17, 2020 In the midst of COVID-19 the number one recommendation is to stay home and practice social distancing. As tempting as it is to binge watch TV show after TV show, there are much healthier ways to stay active and energized. Here are our top 10 ways to stay active both […]

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Feb 19, 2021 Summer Shrimp and Cauliflower Rice Stir-Fry

Originally Published: Jul 26, 2019 Nothing says summer better than seafood!  Try this healthy twist on stir-fry for a quick meal during the week that’s full of flavor and colorful veggies.  Recipe by Sarah Frazier, acac Timonium p.r.e.p. director Ingredients . . . Directions

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Feb 18, 2021 Benefits of Chocolate for Heart Health

Originally Published: Jan 01, 2020 Is chocolate an unhealthy decadence or a healthy treat choice? It can actually be both!  There’s nothing quite as cozy as a mug of hot chocolate on a cold winter night. But how much chocolate is too much? acac Medical Director Dr. Greg Degnan shares some insight into the sweet treat.  Cocoa, the […]

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Feb 18, 2021 Is Indoor or Outdoor Exercise Better?

Originally Published: May 18, 2016 By Jeremy Robinson, Certified Personal Trainer By now, we’ve all heard that exercise is important for our overall health. But it’s really easy to let life get in the way of your best laid fitness plans. As a trainer, I’ve heard the gamut of excuses, from “I don’t have time,” to “I’ll check […]

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Feb 16, 2021 Frozen Food Questions Answered

Originally Published: Mar 24, 2016 Frozen Food Questions Answered While fresh food is always best, frozen foods can be just as healthy and, honestly, easier to store and prepare for those with a busy lifestyle! Here are some common questions with answers from our Registered Dietitians: “Can I buy from the frozen food section in […]

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Feb 16, 2021 Savor Soup Month with these Hardy, Healthy Recipes

Originally Published: Jan 25, 2017 January is Soup Month!  In addition to being an easy, hot meal during cold winter months, there are also great health benefits from eating soup! Soup is an excellent way to load up on your veggies while also incorporating protein with lean meats and/or beans. It can also assist with weight loss […]

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Feb 16, 2021 Frozen Vegetables: How to Eat the Rainbow This Season

Originally Published: Jan 31, 2020 by Sarah Frazier, acac Timonium p.r.e.p. director  It’s no secret that getting enough fruits and vegetables is essential to a healthy diet, no matter what your wellness goals are! During the spring and summer there is an abundance of fresh produce in a variety of colors, shapes, and sizes that look and taste […]

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Feb 16, 2021 The Mental Health Benefits of Giving Back

Pictured above: Group of high school and middle school age students and acac members delivering collected school supplies to an elementary school principal. Originally Published: Nov 11, 2015 When we think of generosity, we typically think of how our actions affect others—but what about the effects of generosity on our own minds and bodies? Studies […]

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Feb 16, 2021 Keeping Up with Your Running Shoes

Originally Published: Jan 18, 2018 Maintaining and getting the most out of your running shoes is a battle, especially in a location where dealing with the brunt of all four seasons can be a challenge. Sweat, rain, snow, mud – the list goes on and on. And, while runners should make an effort to keep […]

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Feb 16, 2021 10 Tips for Getting Back into a Fitness Routine

Originally Published: Sep 10, 2020 If you’ve fallen out of your normal fitness routine the last few months, you’re not alone. It can be daunting to get back to fitness exercise, so we’ve rounded up 10 tips from our personal training team to help you get back into working out. First, and foremost tip on […]

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Feb 16, 2021 Grocery Shopping Essentials

Originally Published: Jan 02, 2019 Go grocery shopping with a plan! Three of the most common resolutions each year are to eat better, lose weight, and save money. The number one way to achieve all of these goals is to go grocery shopping with a plan. No more wandering the aisles and throwing in whatever looks good at […]

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Feb 16, 2021 Meal Prep 101

Originally Published: Feb 15, 2018 Your guide to kick-starting your meal prep journey. So you’ve decided to start meal prepping. What we do in the kitchen can be equally, if not more important, than our habits in the gym. Meal prep is a great way to make sure you’re supporting your hard work in the gym with […]

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Feb 16, 2021 Sticking with Your New Year’s Resolution

Originally Published: Jan 04, 2017 A New Year, A New You It’s that time when many decide to make resolutions to fulfill in the new year. About 45% of Americans usually make resolutions. Four of the top ten resolutions made in 2015 were tied to health including the number one resolution: Lose Weight. Unfortunately, less […]

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Feb 12, 2021 Tips for Exercising with a Mask

Origianlly Published: Dec 03, 2020 As we push through the COVID-19 pandemic, it’s important that we do everything we can to help keep ourselves, and our community, healthy and safe. Right now, that means wearing a mask while in public indoor spaces, even while exercising.  We know that wearing a face covering while you’re jogging […]

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Feb 12, 2021 The Science Behind Repetition

Originally Published: Feb 01, 2019 Annual holiday turned classic romantic comedy, Groundhog Day highlights the drudgery of repetition. And while yes, repetition may seem boring, the old adage “practice makes perfect” shows how beneficial this training method can be—especially in the fitness world. A repetition training program benefits your mind and body in a variety […]

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Feb 12, 2021 Which Group Exercise Classes Should I Take?

Originally Published: Sep 13, 2018 One of the main reasons people join a gym is for group exercise classes. From aquatics to strength training, yoga and more—there’s something for everyone. If you’re new to the gym or have never taken a group exercise class before, it can be overwhelming to decide which class to take. Take […]

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Feb 12, 2021 Core Strength: How to Work the Core While You’re at Work

Originally Published: Jul 22, 2015 Many of us are hearing and reading about the importance of a strong core. Here are some common questions and some ways that working adults can mix core exercises into a busy day in the office. Why is core strength so important? A major function of your core is your posture. […]

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Feb 12, 2021 8 Reasons to Add Jumping Rope to Your Workout

Originally Published: Aug 01, 2019 When was the last time you picked up a jump rope? Contrary to popular belief, they’re not just for kids! Cheap, portable, and convenient, jump ropes are a great tool if you are on-the-go or looking for a quick workout with results. Not convinced? Here are eight reasons to start […]

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Feb 11, 2021 Meditation and Mindfulness Resources

Originally Published: Mar 17, 2020 Meditation is not just for yogis. Taking time to slow down, focus, and redirect your thoughts has been proven to aid our physical, mental, and emotional well-being. Benefits of meditation include: In a time of crisis and fear, it is imperative to ease your mental state and keep your nervous […]

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Feb 11, 2021 5 Tips to Keep the Kids Engaged

Originally Published: Mar 20, 2020 The kids are home—now what? Schools are closed and many parents have adopted a new role: teacher. This is uncharted territory for many and can be overwhelming as you navigate working from home, social distancing, and mental sanity. Here are some tips to help you and your children adjust to […]

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Feb 11, 2021 Exercise: The Fountain of Youth

Originally Published: Apr 17, 2019 Grace Connor Born in 1927, 91-year-old Grace Connor, as the Farmers Insurance ad says, “has seen a thing or two.” Her early years allowed her to experience life in simpler times as a young girl growing up with seven siblings in Georgia. Work years allowed her to experience the diversity […]

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Feb 11, 2021 Basketball Basics, Benefits & Exercises

Originally Published: Mar 09, 2016 Basketball requires speed, strength, stamina, explosiveness, power, and amazing hand-eye coordination. In the spirit of March Madness, acac personal trainer Nate Wall designed a workout that will help you train for basketball while toning your body and benefiting your health. by acac Personal Trainer Nate Wall Sports coach James Naismith is credited with inventing basketball […]

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Feb 11, 2021 Tips for Walking 10,000 Steps Today

Originally Published: Mar 01, 2018 Medical experts recommend taking 10,000 steps each day. This is a lofty goal for many people. Read these tips from acac p.r.e.p. Medical Director Dr. Gregory Degnan and learn some easy ways to increase your steps and incorporate more movement into your routine. Download Dr. Degnan’s walking tips to help you reach your walking goals! 

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Feb 11, 2021 5 Reasons to Hire a Health Coach

Originally Published: Jan 17, 2020 What is a health coach? A health coach is a certified fitness professional that helps individuals build positive and lasting lifestyle change. Health coaches focus on building confidence and self-awareness, managing and relieving stress, setting healthy sleep patterns, improving nutrition, and creating healthy habits. Why should I hire a health […]

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Feb 11, 2021 Weight Loss Truths

Originally Published: Apr 02, 2020 The best exercises for weight loss Americans today seem to believe that some form of cardiovascular activity such as walking, running, biking, or cycling will best arm them with the proper tools needed to start a successful weight loss and weight management program. However, there are far more superior modes […]

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Feb 9, 2021 Holiday Workout Playlist

Originally Published: Nov 29, 2017 Thanksgiving has come and gone, and the next holiday season is already upon us.  Just when you thought the endless amounts of holiday food had disappeared…bring on the Christmas cookies, Hanukkah inspired potato latkes, Kwanzaa traditions like Cajun catfish, and so much more! Each holiday seems to have a tradition […]

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Feb 9, 2021 The Ultimate Halloween Workout

Originally Published: Oct 12, 2016 Scare your muscles into shape with this Halloween-themed workout! Circuit 1: Complete 3 Rounds 13 Goblin SquatsHolding a kettlebell in front of your chest, stand with your feet shoulder distance apart and squat down so your knees are behind your toes and your chest is lifted. To regress this exercise: […]

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Feb 9, 2021 Active Aging Benefits of Aquatic Exercise

Have you visited the pool lately? It’s important to stay active as your body ages. The pool is the perfect place for a safe and effective workout! Check out these five aging benefits of aquatic exercise from Dr. Greg Degnan, acac‘s Medical Director. Get started with these aquatic exercises below (click image to download PDF) or talk to your p.r.e.p. team […]

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Feb 9, 2021 How to Use the Member Online Portal

Originally Published: Mar 04, 2018 As of February 1 2018, acac has transitioned to a new software system for member management, online program registration, class sign-ups, and more. You are now eligible to create your new online login! Please see below for more information on the following topics: How to Create a Member AccountNOTE: you must use your […]

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Feb 9, 2021 5 of the Most Important Exercises for Older Adults

Originally Published: Apr 06, 2017 Martha Lankford, an acac personal trainer in Charlottesville, shares 5 of the most important types of exercise all older adults should do: To learn more about how Exercise is Power for older adults, watch this great informational video below: For more information reach out to a personal trainer at your club. Charlottesville | Short […]

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Feb 9, 2021 Personal Training: Myths, Misconceptions, and Truths!

Originally Published: Oct 15, 2015 By Leigh McCready, CSCS, HKC acac Personal Trainer Leigh McCready has put together a list of common myths that sometimes scare people away from personal training. She responds to the myths with truths that may help you decide if working with a trainer is right for you! Myth:  All personal trainers stay in perfect shape (think […]

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Feb 8, 2021 Easy Energy Bites

Originally Published: Apr 08, 2016 A quick and easy snack to help energize you for any occasion with endless possibilities to customize to your taste. Makes: 50 bites Ingredients: Preparation: Thoroughly mix every into a bowl and place in the refrigerator for half an hour. After mixture is chilled, roll into balls. If stored in an […]

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Feb 5, 2021 Apple Peanut Butter Smoothie

Originally Published: Oct 19, 2020 From EatingWell.com Apples and peanut butter are a classic pair! Try them blended together in this healthy smoothie recipe, approved by Registered Dietitian Margaret Moses. Ingredients1 cup unsweetened almond milk1 small apple, chopped2 tablespoons natural peanut butter2 teaspoons honey1 teaspoon vanilla extract1/4 teaspoon ground cinnamon4-6 ice cubes DirectionsCombine almond milk, […]

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Feb 5, 2021 Stop Counting Calories

Originally Published: Feb 01, 2019 By:  Margaret Moses, Registered Dietitian/Nutritionist Did your New Year’s Resolution include losing weight?  Stop counting calories and focus on these tips instead: Linger over your meal People who eat slowly are 42% less likely to become overweight than those who ate quickly, according to a 2018 study in the BMJ Open journal. […]

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Feb 5, 2021 Spring Clean Your Diet

Originally Published: Jun 12, 2019 By:  Margaret Moses, MBA, RDN, ACE Certified Health Coach Springtime is winding down, but it’s never too late to spring clean your diet! Here are my tips to get your healthy eating habits in check this season. Focus on Fresh! Spring is in the air so it’s time to move on […]

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Feb 5, 2021 Eat Right, Swim Better

Originally Published: Sep 19, 2019 By:  Meghan Boyle, Dietetic Intern, West Chester University for Margaret Moses, MBA, RDN, ACE Certified Health Coach The average swimmer burns 500 calories during 1 hour of swimming, so it is important to fuel yourself properly before and after practice to get the best results! Here are some of the basic […]

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Feb 5, 2021 Supplements – Friend or Foe?

Originally Published: Aug 28, 2019 by Jon Schwartz, Dietetic Intern, Immaculata University for Margaret Moses, Nutritionist, Health Coach Supplements are a large part of today’s world. They claim to improve an individual’s health, physical performance, and happiness, among other benefits. In just the last decade, this multi-million dollar industry increased significantly and is not backing down […]

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Feb 4, 2021 Clean Eating Core Principles

Originally Published: Mar 08, 2016 by acac Nutritionist Margaret Moses With each move, the clean eating concept became more refined and developed. Here are the seven core principles of today: 1. Choose whole, natural foods and seek to eliminate or minimize processed foods. Processed foods are anything in a box, bag, can, or package, and although there are […]

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Feb 3, 2021 Sundried Tomato Chicken with Farro

Originally Published: Oct 25, 2019 Fall is in full swing! Cozy up and enjoy this warm dish with your favorite fall flavors. by Sarah Frazier, acac Timonium p.r.e.p. director Ingredients . . . Directions

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Feb 3, 2021 Turkey Taco Skillet

Originally Published: Mar 13, 2020 Add some spice to your life with this taco-inspired dish! This Turkey Taco Skillet uses common household ingredients for a warm comfort meal. No turkey? Substitute a different protein instead.  by Sarah Frazier, acac Timonium p.r.e.p. director Ingredients Homemade taco seasoning:  Skillet:  Directions

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Feb 3, 2021 What’s a Warm Up…and Why Do I Need One?

Originally Published: Mar 02, 2016 By Nick Lynch, certified personal trainer  Chairs hate me. Any time I sit for more than 30 minutes at the computer, in the car, or even at home on the couch, I can feel myself folding up into a little bundled ball of a person. This is a problem. Being a […]

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Feb 3, 2021 The Importance of a Good Cool Down

Originally Published: May 24, 2017 Whether you took an energizing group exercise class, went for a run, or worked out around the club with a trainer, a good cool down is important! We asked a few of our Group Exercise Directors at acac for their insight. What does a cool down do for you?  . . .  A […]

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Feb 3, 2021 How to Improve Your Flexibility This Winter

Originally Published: Jan 23, 2020 We all know the importance of stretching before and after physical activity. But did you know that it’s even more important in the wintertime? Cold weather causes our muscles to contract and tighten in order to conserve body heat. This contraction results in stiff joints and a lower range of […]

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Feb 3, 2021 Why You Should Begin Foam Rolling

Originally Published: Mar 07, 2018 Many people go to the gym and rush through their workout without making time to warm up, cool down, or properly stretch. Forgoing these activities results in sore muscles, slower movements, and weaker performance during exercise. Enter the foam roller. A foam roller looks like a Styrofoam tube and can usually be […]

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Feb 3, 2021 On Demand Fitness with acac Instructors and Trainers

We’re thrilled to offer you an extensive library of live stream fitness, nutrition, and lifestyle content at your fingertips—including some of your favorite classes with our own acac instructors and 1:1 sessions with acac personal trainers (1:1s coming soon)! Our library of branded content is growing daily, with favorites including Vinyasa, LaBlast, AfterBurn, Barre, Power Sculpt, […]

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Feb 2, 2021 5 Benefits of Partner Yoga

Yoga is often considered a solo activity – a time for self-reflection, for being quiet and achieving inner peace. Successfully practicing yoga with a partner, however, requires a different set of skills: communication, awareness of others and a sense of cooperation outside the self. Partner yoga may seem intimidating, especially if you’re new to yoga in general. But […]

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Feb 1, 2021 How to Interpret Your InBody Scan

The InBody Body Composition Analyzer goes beyond the scale or traditional BMI testing. A 15 – 120 second scan gives you a complete body composition analysis and allows you to see your fat, muscle, and water levels. But what does it mean? acac Medical Director Dr. Greg Degnan breaks it down for us. . . . acac‘s certified […]

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Jan 20, 2021 What to Know Before Your First Heated Yoga Class

Published: Jan 09, 2020 Stay warm this winter with heated yoga! Whether you’ve been practicing yoga for years or you are a beginner student, heated yoga will take your practice to the next level. Yoga is considered heated or hot when the room temperature ranges between 80 – 100 degrees F. What are the benefits of heated yoga? Practicing […]

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Dec 23, 2020 Holiday Survival Guide

Originally Published: Dec 16, 2015 & Updated Dec 2020 Although this post was written pre-pandemic, it still holds some great advice for making it through the holidays unscathed. There may be less parties, in person shopping and visiting relatives this year – so use that as time to focus on the blessing that you have […]

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Dec 22, 2020 Enjoy the Holiday Feasts Without Feeling Defeat

Originally Published: Nov 24, 2015 Enjoy the holiday feasts without feeling defeat! Thanksgiving … we can smell the turkey roasting in the oven, taste Grandma’s famous pumpkin pie, and imagine the traditional trimmings that will completely cover our dinner plates. This special day centers around a celebratory meal with an abundance of delicious foods. For those […]

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