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  • Instructor Feature: Tsana D.

    There's less time and close quarters to get to know our lovely group exercise instructors with all the precautions and no Group Ex Launch Parties. So here's some fast facts and advice to get to know Tsana, who teaches BodyPump Thursdays at 6:30am (and also is a licensed social worker, and an ASL-English interpreter!) When did you get into the fitness industry? About 8-9 years ago. There was a class at a gym I wanted to take (Les Mills BodyAttack) and I asked the manager why there weren't more classes on the schedule of that format. She said she didn't have enough instructors to teach it and then suggested I attend training. At first, I balked at the idea (the person who was cut from her 9th grade volleyball team, therefore throwing herself into theater and band), but after she talked/persuaded/convinced me, I took the training and that was the beginning of my life in fitness! How do you personally practice self-care? EXERCISE! All kinds! And I am going to tailor this one to the COVID-world and right now, I'm just a crazy walker. I make sure to go outside for at least 15 minutes during the day and after work, and then one of those is a longer walk of 30+ minutes. I will bring my phone, chat with some friends/family along the way and catch up. In the days now where your work is your home and your home is your work, I feel like that's the one way I can fully disconnect. For a while there, I was running outside (which I didn't like a single second of, but it was a necessary evil when gyms were closed.) Thankfully, now CAC is open again and I can go back to not needing to put on 10 layers to exercise. What are some hobbies that bring you joy? Oddly enough, cross-stitch! I learned when I was a kid (my grandmother taught me) and loved it ever since. Also, I'm a big baker, always giving people sweets (my neighbors love me) and reading is always a good past time. What is one workout or workout move or exercise you LOVE to do, even if it's hard? Why? TUCK JUMP. I love that you can make yourself fly, just for a moment. What is one workout or workout move or exercise you avoid at ALL costs? Why? There aren't any I avoid, but if my body isn't having a particular exercise that day, then I just modify. Always gotta listen to what your body is telling ya! Do you have a health/wellness philosophy, or mantra, you tell yourself? Not really. What's your go-to self-motivation sentence, word, or the thing that drives you to exercise even on the days you don't initially feel like it? "Just put on your gym clothes." I know that if I get my clothes on, then I'll get my butt to the gym and feel better. Do you have any tips for new or seasoned class participants to get into a great, consistent fitness and health routine? Don't be afraid of variety! I try to try every kind of class out there and because of what I've tried in the past, I have so many options to pick from so I don't get bored. I also always joke that in order to work out, I have to be entertained and this could vary from a treadmill with a movie playing or a super engaging group ex class.

  • An Oatmeal a Day: Interview with Nicole, RD

    Nicole Bodin has brought smiles to group exercise class participants for several years now; her latest accomplishment, certification as a Registered Dietitian, allows her to reach even more people in a whole new way. Learn a little about Nicole, her nutrition philosophy, and what it takes to be an RD in this interview. And don't forget to give a big welcome to her as she joins CAC's nutrition team! Introduction AS: You've been a group fitness instructor for CAC and other clubs for around ten years now. What originally piqued your interest in fitness? NB: Growing up, I was a dancer and performer. I loved performing but when I went to college I decided to put away my dance shoes. While at the University of Maryland, I found that I still craved performance but knew that I did not want to dance anymore. That is when I discovered that I loved participating in group fitness classes. I saw that the university offered a group fitness certification course and I signed up immediately. I immediately fell in love with the energy and knew teaching fitness was something that would always be a part of my life. Now, with a Master's in Nutrition, you're able to see a whole new side of the Wellness Industry. Are there any fitness or nutrition myths that particularly grind your gears? Oh boy, this is a tough one. There is so much information about food (true and false) all over the internet. I'm a true believer that there is room for most anything in the diet. Unless there is an underlying medical reason, as soon as I hear a "diet" that promotes elimination of any sort, I become skeptical. Eliminating complete food groups such as fat or carbohydrates are fairly popular approaches, however, we forget that those foods serve a purpose and are key for promoting health. Registered Dietitians have to go through a practicum and accredited internships to gain real-world experience before passing their licensure test. How did you choose where you completed these experiences? My undergrad degree is in Communication and so I spent a few years working in the fashion industry in NYC. I always knew I wanted to become a RD but also wanted to use the degree I already had. I started taking pre-med classes while working full time until I had to leave my job and go back to school full-time. For me, choosing where to complete my clinical experience was a little different than for most. I chose to do my Masters at Boston University because they had a program that would set me up to do my clinicals in the Boston area. I knew I wanted to be in a big city, and always wanted an opportunity to live in Boston so BU was the obvious choice. I did my clinical rotations in a few locations but was primarily at Lowell General Hospital. My clinical experience was thrown for a loop because Covid happened mid clinical. While it was not what I thought my clinical experience was going to look like, being in the hospital setting during a global pandemic forced me to learn fast and ultimately made me a much stronger RD. The Daily How do you practice self-care? Quarantine has thrown us all for a loop, but do you always make sure to brew yourself a cup of tea in the morning? Or never miss the Bachelor on Mondays? Coffee and Bachelor Mondays are both on my list. I also adopted the most adorable puppy, Olive, (I may be biased) over quarantine. Having her in my life has given me a whole new purpose. She brings me so much joy and is definitely a huge contributor to my self care routine. What's your favorite meal to eat? Regardless of price or prep time, what would you eat all the time if you could imbue all the proper nutrients into it? Pizza. I love pizza. Go-to snack? I go through phases. I really enjoy greek yogurt and jam and fruit. Oatmeal is definitely a go-to as well. I like things that are quick and easy. So... we heard you worked for Madonna after college. How was that? Just in case she happens to be checking up on me and reads this, I'll say, ask me about it after class one day or during a consult :) It was definitely a learning experience. I got to create some really unique fitness experiences... bet you didn't know that stilettos and group fitness can go together. The Practice If a member wants to get started with nutrition services, what might they expect during a consultation with you? My philosophy is there is no one size fits all approach to eating. My job is to work with clients to find out what makes sense for them and their lifestyle. I like to focus on adding foods rather than eliminating. I think people avoid dietitians because they think we will tell them what not to eat and take away all of their favorite foods. I can promise, that is not my method. Give us 3 Loves and 1 Dislike- the things you adore about your work, and something you don't. Love: 1. The creativity. Every day and every client is different. 2. The people. I love connecting with and meeting people. Being able to share my expertise and passions with others is the best. 3. Flexibility. I love that I get to practice as a dietitian and continue to teach classes simultaneously. Dislike: 1. There are a lot of people dispersing false, non-scientifically supported information about eating that can be really confusing to people who want to learn how to properly fuel their body. What are you looking forward to in the near future? Teaching more in-person classes! I miss seeing all of our participants! Nicole Bodin teaches classes at CAC and is newly joining our Nutrition Team! You can follow her @nicole_bodin on Instagram. If you're interested in 1-on-1 nutritional consulting, you can reach out to her for a complimentary 30-minute consultation here. (We take most popular insurances!)

  • 4 Tests to Assess Your Fitness Level

    By Emma Hogan for Fit Planet If you feel like you hit a fitness plateau during lockdown, these four new fitness tests will help you assess exactly where you’re at. In just a few minutes you can test your fitness and get on track to record new successes. Benchmarking your fitness and monitoring your progress can be one of the best ways to stay on track with your training. When you assess different aspects of your fitness, it helps you find where to focus your energy, chase new achievements, and keep your motivation at an all-time high. Dr. Jinger Gottschall, a research scientist and science advisor for the American Council on Exercise, suggests four, simple fitness tests that make it easy to assess your fitness and strength and track your successes. Follow these directions and in just a few minutes you can assess your cardio fitness, upper and lower body strength, core strength and endurance. You can download the details of each fitness test, guidance on what results you should aim for, and record your progress here: Cardiovascular aerobic fitness There are many ways to assess cardiovascular fitness, but one of the most straightforward has to be the 1 mile (1.6km) walking test. All you need to do is find a 1 mile (1.6km) flat walking track or neighborhood route and record the time it takes for you to walk the distance. You can slow down and speed up as you wish, but the goal is to complete the mile as quickly as possible. Workouts like BODYATTACK™, BODYCOMBAT™, RPM™ and BODYSTEP™ are key to building aerobic fitness. And if you really want to take it to the next level, LES MILLS GRIT™ is the ultimate. Upper body strength Research shows the simple push-up is one of the most effective functional training options for the pecs, deltoids, and triceps while also strengthening the muscles of the core. To perform the push-up test, you complete as many push-ups as you can without stopping; either on your knees or your toes. For each full-range repetition, bring your elbows to a 90 degree angle. If you want to lift your push-up game, read CAC's tips for the Perfect Push-up, learn how to become a toe push-up pro in 16 days, and find out three common push-up mistakes. Keen to focus on building upper body strength? BODYPUMP™ provides great resistance training for your chest, upper back, and shoulders, or try BODYCOMBAT, which builds phenomenal upper body strength without any weights or equipment. Lower body strength The leg wall sit test is a great way to assess lower body strength, specifically in the glutes, quads, and hamstrings. And the single leg version takes into account any difference between your legs. Simply start with your feet shoulder-width apart and your back against a smooth vertical wall. Slowly slide your back down the wall until both your knees and hips are at a 90-degree angle. Lift one leg off the ground and start the timer. When you can no longer keep that leg off the ground, stop the timer. After a period of rest, test your other leg. If you’re keen to build lower body strength, there are two fundamental exercises you need to master – learn all you need to know about the squat and the lunge. Workouts like BODYPUMP, BODYSTEP, and RPM are great ways to work on lower body strength. BODYATTACK also provides an amazing lower body workout – and you don't need any equipment. Core strength and endurance Research shows that your front, back and side core muscles are all active in a hover or plank position, compared to isolated core exercises such as crunches or oblique twists. For this reason the hover (forearm plank) test is a great way to assess your core strength and endurance. You simply need to stack your shoulders over your elbows and hold your body in a perfectly straight line for as long as possible. If you can hold this basic hover with an unwavering form for over a minute you can consider adding dynamic instability to take core activation to new heights. Keen to know why we use the hover test not a plank test? Find out the difference between the hover and the plank and why the hover is superior. Building core strength and endurance will make you better at everything you do. While all LES MILLS workouts will challenge your core, it’s CXWORX™ that will take your core strength to the next level. Get round-the-clock access to LES MILLS workouts at LES MILLS On Demand or at Cambridge Athletic Club. This piece originally appeared at lesmills.com.

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  • CORE EXERCISES | Cambridge Athletic

    Core Exercises Dive into our exclusive series of workout videos featuring our expert personal trainers showcasing a variety of core exercises. Strengthen your abdominal muscles, improve stability, and sculpt your midsection with guided demonstrations by our skilled trainers. Whether you're a beginner or a fitness enthusiast, these videos will inspire and guide you towards a stronger, more resilient core. Elevate your fitness journey with Cambridge Athletic Club's Personal Training Team – where core strength meets expert guidance! Upper Body Pull Variations - X Pull X cable pull Mario Jimenez Squat Variations - Zercher Squat Zercher squat Mariette Martinez Overhead Press Variation - Z Press Z overhead press Vicky Baican Deadlift Variation - Sumo Grip Sumo grip deadlift Mariette Martinez Core - Kettlebell Marches Kettlebell marches Chiara Rego Bench Press Variations - Incline Incline bench press Chiara Rego Upper Body Pull Variations - Tri Pull Tri cable pull Mario Jimenez Squat Variations - Overhead Squat Overhead squat Mariette Martinez Overhead Press Variation - Unilateral Press Unilateral overhead press Vicky Baican Deadlift Variation - Snatch Grip Snatch grip deadlift Mariette Martinez Core - Deadbugs Deadbugs Chiara Rego Bench Press Variations - Close-grip Close-grip bench press Chiara Rego

  • Stavy

    < Back Stavy Papadopoulo Personal Trainer & Crossfit Coach CPT, CES Stavroula received her education in her home country of Greece. There she received the Diploma of Professional Specialty, Education and Physiologist Training. She also received her certification for AAPT (American Academy of Personal Training.) In addition, before and after her graduation, she worked at the AAPT school and did individual personal training. Stavroula tries to motivate and coach people to improve their physical fitness through training techniques and skills. She assesses form, technique, and physical ability and then develops a program that best targets a client's needs and makes adjustments to the program to meet the client's goals. She teaches her clients how to remain safe and free of injury by following good form and safe practices. Stavroula also suggests ways to further improve and maintain good health by educating clients on nutrition, lifestyle, and weight control. She specializes in corrective exercise which means helping to keep clients injury-free. Additionally, she likes to monitor her client's progress so they can see the progress they've made. Demonstrating exercises and routines to her clients is also important to her as well as motivating and encouraging them. Favorite free time activities of her's include: meditating, traveling, reading and listening to podcasts. Stavroula believes that it's important to travel to different places that make you happy, and make memories that will last long. SEND AN EMAIL Testimonials Just wanted to drop a note that Stavy' the best. Cole was good but the Greek freak figured out my body, the way my mind works, and actually got me to see fitness the way she does, which is pure joy.. We've made incredible gains the past three months and it's only getting better. She takes great pride in being more than just a physical consultant but someone helping me reshape myself into something completely new. She's the coolest, so sweet and honest in the best way possible. The most impressive thing is that I'm always looking for obscure fitness things on YouTube and every time I bring it up she knows exactly what I mean, then explains why we're actually doing xyz... to further isolate the issue for strength and flexibility. What a lovely person. - Matty P. My personal training sessions with Stavroula each week are two of the most challenging hours of my week, but also the most rewarding. “Stavy” dedicated immense effort to learning and understanding my goals and my capabilities, and spends considerable time before each of our workouts planning a routine that will push me closer to achieving those goals. She meets her clients where they are in terms of their current fitness but pushes them just a little beyond their comfort zone to achieve lasting results. She constantly adjusts each workout routine to improve the experience. She is also extremely flexible, allowing me to prioritize my fitness goals around a relatively hectic schedule. After just a few months, I already look and feel better and have renewed confidence both in and out of the gym. I cannot recommend Stavy more highly! She is a consummate professional and a world-class trainer! - Justin W.

  • Cambridge Athletic Club | Fitness Center

    Home: Welcome CAC Featured on Channel 7 Watch the New England Perspective TV feature on Cambridge Athletic Club for its "New Year, New You" episode on WHDH. LUXURY FITNESS CLUBS IN CAMBRIDGE With four gyms conveniently situated across Kendall Square and East Cambridge, you'll have access to exceptional amenities, state-of-the-art studios, and a vibrant community of like-minded individuals. Tour The Clubs GROUP EXERCISE CLASSES Ignite your passion for fitness as you immerse yourself in a curated selection of group classes led by inspiring instructors. From heart-pumping cardio sessions to mind-body connection practices, each class is designed to elevate your fitness journey and unlock your full potential. View Class Schedule TRAIN WITH US, TRANSFORM YOURSELF From comprehensive assessments to customized exercise routines, our personal training sessions provide the guidance, motivation, and accountability you need to reach new heights in your fitness journey. Discover Personal Training TRUSTED BY

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