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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.

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. 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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.

Management Team Carla Bettencourt General Manager Mail Jared Jalbert Personal Training Manager KSCF Head Coach Mail Izzy LoDahl Group Fitness Manager Mail Josh Oliver Youth Sports Director Mail Alexandria Ingleton Membership Services Manager Mail

Youth Basketball Programs In our Youth Basketball Program, kids will develop basic basketball knowledge and techniques through drills that will allow them to practice their dribbling, shooting, and passing. While the kids are developing their handles, we will also be working on their communication, conflict resolution, and interpersonal skills in order to be stronger teammates. Our youth instructors will provide an inclusive, welcoming, and safe environment for kids to learn and have fun. WINTER Sessions begin November 11th, 2023 at the Cambridge Athletic Club 215 First Street location. We can’t wait to see you and your athlete this season! Enroll in Winter Sessions Need help? View the Youth Basketball Enrollment Tutorial . Questions? Email Josh Oliver. Beginner Basketball 6 Year Olds, Co-Ed Tuesdays, 5:00 pm – 5:45 pm Starting November 14th – December 19th ​ In our Beginner Basketball program, we will provide each of our athletes with fun skills and drills as we introduce the main concepts used on a basketball court. We will go over how to properly shoot the ball and how to dribble the ball. We will teach them what defense is and how to properly play it. The main focus of this isn't to be competitive, it is to provide them an understanding of basic fundamentals needed on the basketball court. Junior All Stars Basketball 7-9 Year Olds, Co-Ed Wednesdays, 5 :00 pm – 5:45 pm Starting November 15th – December 20th ​ In our Junior All Stars Class we will work closely with the fundamentals of basketball. Teaching our athletes through more in depth drills and activities, ball control, jump shot techniques, different types of passes to each other. As well as putting them in a team simulation working together to accomplish a certain goal before time runs out. But still, keeping a heavy focus on creating a fun atmosphere where kids continue to be excited each week! Senior All Stars Basketball 10-13 Year Olds, Co-Ed Saturdays, 11:15 am – 12:15 pm Starting November 11th – December 16th The Senior All Stars Program is centered on growing the skill and understanding of basketball. In this program we focus a little more on gameplay so kids can focus on their individual skills as well as using their te ammates to complete a common goal. We welcome players that are new to the game as well as players who have played for a little bit of time, the main focus is not on winning but instead the focus is on growing.

Kizomba Originally from Angola, Africa and derived from the word Kimbundo which means party and Semba, another dance style. Kizomba emerged as a way to express emotion about what was happening/what was being felt in Portugal during the Angolan Civil War and the War with Portugal. Comprised of two partners who begin the two step movements in half time to music that strongly resembles the Latin Merengue, dance movements focus heavily on sensual hip rolls and hip movements. Because the Kizomba dance steps begin with basic choreography, it is the sound of the music that encourages the body movements. Over time, Traditional Kizomba has morphed into Urban, Modern, and Fusion Kizomba, among other styles. Program Info Class Kizomba Fundamentals Dates October 17th – November 21st Times 6:30 pm to 7:30 pm Duration 6 Weeks Location Downstairs Studio, Cambridge Athletic Club, 215 First Street, Cambridge, MA 02142 Price $149 (total for 6 classes) or $25 (drop-in). Program is non-refundable, but transferable. Enroll in Kizomba Fundamentals Meet Your Instructor Hello! My name is Alexandria and dancing is my passion! I enjoy sharing various dance styles with others because dancing makes me feel alive, helps me build confidence, and promotes positive energy. ​ I started dancing in 2018 and have since then, taught classes, performed, and increased my skills via attending various workshops and classes. My favorite dance style is Brazilian Zouk, however I also dance Kizomba and Bachata. Private Lessons Experience the value of personalized, 1-on-1 instruction. ​ One Private Lesson: $55.00 Package of Three Private Lessons: $150.00 One Private Couple Lesson: $82.50 Package of Three Private Couple Lessons: $225.00 ​ Interested? Reach out to Alexandria Ingleton for more information: By phone: 617-491-8989 By email: alexandria@cambridgeathletic.com Kizomba Reviews Coming soon!