However, this surge in activity can sometimes lead to injuries if training intensity increases too quickly. Jumping into new routines, trying unfamiliar exercises, or pushing too hard too soon can strain muscles and joints.

Prioritizing workout injury prevention and recovery strategies helps you stay active while building long-term fitness habits. At acac, our holistic approach to wellness includes safe training methods, effective recovery strategies, and a focus on gradual, sustainable progress. This way our members remain active, healthy, and free from injuries.

Why Injury Prevention Matters During Seasonal Fitness Changes

After a slower winter period, many people quickly return to running, strength training, or outdoor workouts, which can place unexpected stress on muscles and joints.

Gradually rebuilding consistency is one of the most important fitness safety tips for avoiding injuries. By concentrating on proper training progression, mobility, and recovery, individuals can support long-term fitness success rather than experiencing setbacks.

Common Spring Workout Injuries

When activity levels increase quickly in the spring, certain injuries become more common as muscles and connective tissues adapt to higher workloads and new movement patterns.

Shin Splints

Shin splints often occur when runners increase mileage or intensity too quickly. The repetitive impact of running can cause inflammation along the lower leg, particularly when the body has not yet adapted to the training load.

Tendonitis

Tendonitis develops when tendons become irritated from repetitive movement. It commonly affects areas such as the knees, shoulders, and elbows during periods of increased training.

Muscle Strains

Muscle strains happen when muscle fibers are overstretched or overloaded during exercise. They are especially common when individuals return to strength training or high-intensity workouts too quickly.

Knee Pain

Knee discomfort can develop when impact-based activities such as running, jumping, or hiking increase suddenly. Weak supporting muscles or limited mobility may also contribute to added stress on the knee joint.

Lower Back Discomfort

Lower back pain often results from poor lifting technique or limited core stability. Sudden increases in resistance training can place additional strain on the lower back if proper form is not maintained.

Shoulder Strain

Shoulder strain may occur when new upper-body exercises are introduced without sufficient mobility preparation. Improper technique or limited shoulder stability can increase the risk of irritation.

Smart Warm-Up and Mobility Strategies

Preparing the body for movement is one of the most effective ways to support injury-free workouts. A proper warm-up increases circulation, activates muscles, and improves joint mobility before more demanding exercise begins.

Many acac members improve their warm-up routines by working with certified professionals through personal training programs or instructor-led group exercise classes that offer safe movement patterns and proper technique.

Dynamic Stretching

Dynamic stretching involves controlled movements that gradually increase range of motion. Exercises like leg swings, arm circles, and walking lunges help prepare muscles and joints for activity.

Activation Exercises

Activation exercises target stabilizing muscles such as the glutes, core, and shoulders. Activating these muscle groups before workouts helps support proper form and reduce unnecessary strain.

Mobility Drills

Mobility drills improve joint flexibility and movement efficiency, particularly in areas like the hips, ankles, and shoulders. Better mobility allows the body to move more effectively during workouts.

Gradual Load Progression

Gradually increasing workout intensity allows muscles and connective tissues to adapt safely. Increasing weight, duration, or speed step by step helps reduce the risk of overuse injuries.

Recovery Techniques That Reduce Injury Risk

Spring fitness recovery allows muscles to repair and rebuild after exercise. Incorporating recovery strategies into your routine can help reduce soreness, improve flexibility, and support long-term performance.

Many acac locations support recovery-focused fitness through amenities, such as aquatics programs, stretching spaces, and spa that help members recover after challenging workouts.

Foam Rolling and Myofascial Release

Foam rolling helps release muscle tension and increase circulation after exercise. This technique can reduce tightness in commonly overworked areas like the calves, hamstrings, and back.

Hydration and Nutrition

Proper hydration and balanced nutrition support muscle repair and energy restoration after workouts. Consuming enough fluids, protein, and carbohydrates helps the body recover efficiently.

Quality Sleep

Sleep is one of the most important components of recovery because the body repairs muscle tissue during rest. Consistently getting adequate sleep helps support performance and injury prevention.

Active Recovery

Active recovery involves low-intensity movement that promotes circulation without placing additional strain on the body. Activities such as walking, yoga, or swimming can help reduce soreness while supporting recovery.

Cross-Training

Cross-training helps balance muscle development and reduce repetitive stress on joints. Alternating activities like strength training, cycling, or swimming can support a more well-rounded fitness routine.

Post-Workout Stretching

Gentle stretching after exercise helps muscles relax and improves flexibility. Regular stretching can also reduce tightness that may contribute to injury over time.

Signs Your Body Needs Rest

Listening to your body is an essential part of maintaining safe workout habits. Recognizing early warning signs allows you to adjust training intensity before minor discomfort develops into a more serious injury.

Persistent Soreness

Muscle soreness that lasts several days may indicate the body needs additional recovery time. Continuing intense workouts without rest can increase the risk of strains.

Decreased Performance

If workouts suddenly feel more difficult or progress begins to stall, fatigue may be affecting performance. Taking a recovery day can help restore energy levels.

Joint Discomfort

Pain or stiffness in joints such as the knees, shoulders, or hips may signal overuse or improper movement patterns. Addressing these symptoms early helps reduce injury risk.

Fatigue and Low Motivation

Feeling consistently exhausted or unmotivated to exercise can sometimes be a sign of overtraining. Prioritizing recovery can help restore both physical and mental energy.

Sleep Disruption

Difficulty falling asleep or staying asleep may be linked to excessive physical stress. Adequate rest supports muscle repair and overall wellness.

Reduced Mobility

Tight muscles or limited range of motion may indicate the need for recovery work. Mobility exercises and stretching can help restore movement and flexibility.

How acac Fitness & Wellness Supports Safe and Sustainable Training

At acac, we place a strong emphasis on injury prevention and comprehensive recovery as elements of a successful fitness journey.

Don’t settle for a routine that puts your progress at risk. Take the next step toward a safer, healthier spring. See how acac membership options can give you the guidance and recovery support you need!

The post Spring Recovery: How to Avoid Common Workout Injuries appeared first on acac Fitness & Wellness.

At acac, we provide realistic summer fitness tips, easy nutrition swaps, and recovery strategies that actually stick. You’ll learn how to stay healthy without overhauling your life and see how we are here to support you every squat, lift and step of the way.

Gym Routines and Fitness Tips for Summer

Summertime is a great motivator to get outside and get moving, but the heat can just as easily wear you down. When it comes to outdoor workouts, timing is everything. Cooler air in the early morning or evening helps you stay comfortable and safe, especially during cardio-heavy sessions like running, cycling, or HIIT.

If you’d rather avoid the heat altogether, that’s where acac comes in. Our climate-controlled locations let you escape the sun while sticking to your fitness routine. For a well-rounded workout, we suggest combining strength and cardio. Try alternating between weight training and treadmill intervals or mix things up with a to stay motivated and accountable.

When the temps are at an all-time high, know that we have you covered with everything you need to stay fit and healthy all season long. From cardio to weights and group classes to swimming, check out all of our acac for fitness options that give you the spark to keep the momentum going strong.

Healthy Summer Nutrition Advice

With hot summer weather, our appetites often shift. Heavy, comfort-style meals tend to take a back seat to lighter, faster options. For summer, think fresh, simple, and satisfying, whether you’re packing a mid-week lunch or grilling on the weekend.

• Add protein to your favorite salads
• Blend fresh fruit into smoothies
• Grill seasonal vegetables with simple seasonings

You don’t have to give up your go-to meals, just make lighter swaps. Lean proteins, crisp produce, and water-rich snacks like cucumbers, watermelon, and citrus help you stay energized and hydrated.

Speaking of hydration: it’s even more important in the summer heat. Keep water close by and consider adding an electrolyte drink if your workout is long or intense. Hydrating foods count too, so yes, that watermelon salad is doing double duty.

Refueling after a workout? Opt for something easy to digest, with a balance of carbs and protein like a smoothie with Greek yogurt or a wrap with grilled chicken and greens. Keep it simple, seasonal, and recovery-friendly.

Workout Recovery and Hydration

Don’t skip recovery – especially in the heat. Workout recovery plays a big role in keeping your body strong, steady, and injury-free.

Whether it’s a strength workout, long walk, or group class, take five to ten minutes to cool down and stretch the major muscle groups you just worked. Use a foam roller if needed to ease tension and support circulation.

Hydration is so important that it’s worth repeating. Drinking water regularly is always crucial, but hot weather and sweaty workouts call for a little extra strategy. Try these simple hydration habits to stay on track:

1. Drink water before, during, and after your workout.

2. Add a pinch of salt or use electrolyte packets if you’re sweating a lot.

3. Keep a refillable bottle nearby all day.

4. Eat hydrating foods like berries, cucumbers, and melons.

Electrolytes help your muscles fire and recover. If you’re exercising often or for longer durations, look for drinks that include sodium, potassium, and magnesium to replenish these key minerals lost in sweat sessions.

Don’t underestimate sleep. Warmer nights can interfere with rest, so consider using a fan, cooling your bedroom, or avoiding heavy meals before bed. Quality sleep helps your body fully recover and make the most of every workout.

How to Stay Healthy in Summer: Final Tips

What does it take to feel your best throughout the summer season? Often, just a few consistent habits. Here are a few final summer fitness tips to keep the momentum going:

• Stay consistent even if you’re traveling. Use hotel gyms, go for a walk, or fit in a quick bodyweight workout wherever you are.
• Prep easy meals a couple times a week. Think grain bowls, veggie wraps, or fruit and protein pairings.
• Take recovery days seriously; they help you feel and perform better.
• Lean on acac. Our , group fitness classes, and wellness coaching are here to guide and support every part of your journey.

Make this your healthiest summer yet! for expert-led gym routines, seasonal workouts, and total-body recovery support that’s all in one place.

The post Summer Wellness Guide: Fitness, Nutrition, and Recovery Tips appeared first on acac Fitness & Wellness.

From post-workout care to general wellness support, our recovery offerings include , mobility areas, and self-guided stretching zones, which designed to help you feel your best after every session.

What are ��������’s Wellness Recovery Services?

��������’s recovery services are designed to meet you where you are—whether you’re cooling down after a tough workout or simply looking to enhance your overall well-being. Key features include:

• Normatec Compression Therapy
  This air compression system provides a massage-like experience, supporting circulation and easing muscle fatigue. It’s a favorite among members seeking faster recovery and reduced soreness.
• Dedicated Stretching & Mobility Areas
  Open spaces equipped with stretching tools, foam rollers, and guided routines to help improve flexibility and address muscle tension.
• Self-Care Tools & Education
  Resources and equipment to empower you with techniques for better movement and injury prevention.

These services are designed to help you recover efficiently, so you can stay active and continue progressing toward your fitness goals.

Why Recovery & Mobility Matter for Everyone

Mobility and stretching aren’t just for athletes, they’re essential for anyone leading an active lifestyle. Tight muscles and limited flexibility can increase the risk of strains and discomfort, even during everyday activities.

By incorporating mobility work into your routine, you can:

• Improve movement quality and exercise form
• Reduce muscle tightness and enhance range of motion
• Support overall joint health and comfort

Think of these practices as proactive self-care, helping you stay active and injury-free.

Supporting Your Wellness Journey

While serious injuries and medical recovery should always be overseen by healthcare professionals, ��������’s recovery services offer valuable support for general muscle care and post-workout rejuvenation. Our approachable services help bridge the gap between workouts, keeping your body resilient and ready for what’s next.

How ��������’s Recovery Services Enhance Your Fitness Routine

Investing time in recovery leads to better long-term results. Benefits of ��������’s recovery amenities include:

• Reduced post-exercise soreness
• Improved flexibility and mobility
• Better overall movement and performance
• A soothing environment for both body and mind

Whether you’re recovering from a workout or simply prioritizing self-care, acac provides the tools and space you need to feel restored.

Ready to Recover Smarter with acac Fitness & Wellness?

Give your body the care it deserves. Learn more about ��������’s recovery services and explore how our stretching areas, mobility tools, and compression therapy can support your wellness journey. Visit our page to get started.

The post Recover Smarter: The Benefits of ��������’s Recovery Services for Post-Workout & Injury Care appeared first on acac Fitness & Wellness.

Spring is an ideal time to refocus on your physical health and mobility, and is one of the most effective tools for doing so. Whether you’re healing from surgery, managing chronic pain, or simply want to stay ahead of potential injuries, the right therapy plan can make a big difference.

Why Spring is the Perfect Time to Prioritize Physical Therapy

Longer days and warmer temperatures make spring a natural invitation to move more. And while being active is a great thing, it’s important to be mindful after a more sedentary winter season.

Quickly jumping into high-impact movement without preparation can lead to setbacks such as strain, joint pain, or aggravating existing injuries. For those recovering from an injury or surgery, spring’s uptick in movement could feel especially challenging.

With the coming of spring, it’s a great time to consider  for injury recovery and movement therapy in general. A plan built for you can ease you into the season by:

• Preventing unnecessary injuries through smart strength-building.
• Supporting a smoother transition into outdoor activity.
• Guiding pain-free movement with exercises tailored to your needs.

Before starting a new activity, it’s always a good idea to consult your doctor and if necessary, schedule a physical therapy evaluation to ensure your body is ready.

Benefits of Physical Therapy for Injury Prevention and Recovery

Physical therapy isn’t just for recovery—it’s also a proactive way to protect your body and boost your performance, whether you’re running soccer drills with the kids or training to beat your 5K time.

Key benefits include:

• Improves mobility and flexibility
• Reduces pain and inflammation
• Strengthens muscles and joints to prevent future injuries
• Personalized movement therapy plans for post-injury recovery
• Supports long-term wellness and performance

Whether you’re working through an old injury or want to stay active without strain, physical therapy offers long-lasting results.

Common Spring Injuries and How Physical Therapy Helps

With increased movement comes a higher risk for seasonal injuries, especially if your body isn’t quite warmed up for the sudden burst of activity.

Here are some common spring injuries and how physical therapy can help:

• Running-related injuries

Shin splints, knee pain, and plantar fasciitis are common when you start running again too quickly. PT can correct gait issues, build supportive muscle strength, and reduce inflammation.

• Sports injuries

Sprains, strains, and shoulder pain often occur when returning to recreational sports. Therapists can help rebuild strength and flexibility to avoid re-injury.

• Gardening and outdoor strain

Repetitive movements and awkward postures can cause lower back pain and joint stiffness. Physical therapy and core strengthening can make these activities more comfortable.

• Post-surgery rehabilitation

Recovering from ACL, rotator cuff surgery, or joint replacement? Physical therapy supports proper healing and mobility restoration.

Painful conditions don’t have to keep you on the sidelines. Pain-free movement is possible with the right support.

When to Consider a Physical Therapy Evaluation

You don’t need a major injury to start physical therapy. In fact, some of the most impactful results come from taking a proactive approach.

Consider scheduling an evaluation if you’re:

• Experiencing persistent pain or discomfort during everyday activities or workouts.
• Recently recovered from surgery or injury and want to ensure you’re healing correctly and regaining your strength.
• Struggling with joint stiffness or limited mobility, especially in the knees, hips, or shoulders.
• Looking to prevent future injuries and optimize how your body moves. Even minor tweaks in alignment or strength can go a long way in improving performance and comfort.

Get Started with Physical Therapy at ACAC

At acac, we believe that staying active shouldn’t come at the cost of pain. Whether you’re looking to recover, rebuild, or simply move more confidently, our physical therapy team is here to support you.

We offer:

• Free consultations and evaluations to assess your needs and goals
• Certified physical therapists who develop personalized treatment plans tailored to your lifestyle
• A welcoming environment with modern facilities and compassionate care

Take the First Step Toward Pain-Free Living

Don’t let pain or discomfort hold you back this spring. Whether you’re healing from an injury, prepping for outdoor adventures, or simply want to feel better in your body, ��������’s physical therapy services are here to help.

  and make this the beginning of your strongest, healthiest year.

The post Move Pain-Free This Spring: How Physical Therapy Can Help appeared first on acac Fitness & Wellness.

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 of your workout and ensures long-term health and fitness while minimizing injuries. Let’s explore essential recovery practices, from nutrition and sleep to stress management and innovative recovery techniques.

Post-Workout Nutrition

Protein builds and restores muscle. For optimal muscle synthesis, aim for 20g of protein an hour before your workout and 20-40g within an hour post-workout. High-protein foods include chicken, fish, eggs, and plant-based options like beans and tofu.

Carbohydrates help give you energy and restore glycogen in your muscles. Aim for 30g about an hour before your workout and about 30g within the hour after. Choose complex carbs such as whole grains, fruits, and vegetables to fuel your body effectively.

For more detailed guidance on pre- and post-workout nutrition, check out this insightful . Note that some carb recommendations are for endurance athletes. Athletes who are not training at high intensity 6-7 days a week should stick to the lower ranges.

Effective Recovery Methods

“Improving recovery in fitness involves reducing the time it takes for your muscles to recover after a workout. In an , Daniel Yetman mentions three specific recovery methods shown to assist the body in relaxation and rejuvenation: cryotherapy, massage, and compression.

Cryotherapy is a technique that exposes the body to extremely cold temperatures for a short period. It can reduce muscle soreness and inflammation after strenuous activity.

Regular massages can alleviate muscle tension, reduce stress, and enhance relaxation. Massage therapy promotes better blood flow, which helps deliver nutrients to your muscles for repair.

Wearing compression garments has been shown to lower the time for body muscle recovery, speeding up the recovery process.

acac is proud to offer a wide range of recovery services, including compression and massage therapy, at select locations. Visit to find the location nearest you.

Setting Boundaries

Setting clear boundaries is essential for effectively managing stress, which can have a profound impact on both mental and physical well-being. Healthy boundaries can include:

• Saying “no” when necessary: Avoid overcommitting and prioritize your well-being.
• Limiting time with energy-draining individuals: Set clear expectations and boundaries to protect your energy.
• Allocating time for yourself: Engage in activities that recharge you, whether it’s a hobby, meditation, or simply some quiet time.

Remember, you are in charge of your life and can make healthy decisions that benefit your overall wellness.

Quantity and Quality of Sleep

Sleep is vital for recovery. During sleep, our bodies undergo numerous chemical reactions essential for repair and growth. Lack of sleep has been linked to heart problems, high blood pressure, and depression. Ensure you get enough quality sleep by:

• Maintaining a consistent sleep schedule: Go to bed and wake up at the same time every day.
• Creating a restful environment: Keep your bedroom cool, dark, and quiet.
• Limiting screen time before bed: Blue light from screens can disrupt your sleep cycle.

If you’ve tried everything to get better sleep and nothing seems to work, don’t lose hope. Keep exploring until you find what works for you. Your health will thank you!

Incorporating these post-workout recovery essentials into your fitness routine optimizes your workout benefits and maintains overall health. From balanced nutrition and effective recovery methods to stress management and quality sleep, these practices will help you feel your best and achieve your fitness goals. Remember, recovery isn’t just about resting; it’s about actively taking steps to ensure your body can perform at its peak.

ACAC IS HERE TO SUPPORT YOU ON YOUR HEALTH JOURNEY SO YOU CAN LIVE YOUR BEST. ASK A TEAM MEMBER ABOUT THE NUTRITION AND EXERCISE SERVICES AVAILABLE AT YOUR .

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Stretching and moving our bodies daily is vital to our health. Trying new exercises can be exciting, and low-impact stretching exercises can increase the body’s range of motion, alleviate pain and stress, and keep muscles strong. Learn about the importance of stretching and try these top five stretching exercises today and every day.

The Importance of Stretching

Stretching offers many benefits, from strengthening muscles to helping maintain flexibility and range of motion as we age. Keeping our muscles loose can help improve posture and support overextended muscles from lifting heavy items.  Stretching can also aid in preventing aches, pain, stiff joints, or tight muscles.

If you’ve had a stressful day at the office or at home, you may carry tension and tightness in your body without even recognizing it! Taking a few minutes to complete the five stretching exercises below can help reset your mood by relaxing your muscles, reducing stress and anxiety, and calming your mind.

The Five Best Stretching Exercises

These five exercises are for anyone looking to reap the benefits of stretching. Try these exercises to help increase your flexibility, reduce muscular tension, improve balance and postural awareness, and more.

• Hamstring Stretch – While seated on the ground, stretch both legs out straight in front of you. Point your toes upward, flex your quads, and reach forward, grabbing your foot, ankle, shin, or whatever is most comfortable. Breath through the stretch.

• Butterfly Stretch – While seated on the ground, bend your legs and touch the soles of your feet together, pulling your touching feet inward to your body (resembling the shape of a butterfly).If flexibility allows, rest elbows on the inner portion of your knees to deepen the stretch.

• Quad Stretch – While lying face down on the ground, bend one leg behind you and hold your foot with both hands to stretch your quad. Repeat with the other leg. This same exercise can also be done while standing up.

• Shoulder Stretch – While standing up, reach your left arm across your body, . Wrap your right arm over your left arm and pull towards your chest to deepen the stretch. Repeat on the other side.

• Triceps Stretch – While standing, raise your left arm up by your ear, then bend your arm behind your head. Using your right hand, pull your left elbow to the right to deepen the stretch.  Repeat on the other side.

Try A Class Today

Want to focus more on stretching and strengthening your muscles? Experience a yoga or barre class at a nearby . Choose from a wide range of yoga, pilates, and barre classes designed to flex you physically and stimulate you mentally. Whether you want to work up a sweat or relax and stretch, has a class for you. Check out the class options and schedule to book your next exercise class!

The post Why Does Stretching Feel Good? appeared first on acac Fitness & Wellness.

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? 

• Normalizes body functions such as heart rate and blood pressure
• Calm, controlled breathing helps to lowers the body temperature
• Prevents post-workout dizziness and fainting
• Static stretching helps repair and recover the muscles from strenuous demands, and enhances performance for the next workout or daily activities

. . . 

A simple cool down method:

• Maintaining movement, slowly reduce your pace or intensity each minute for approximately five minutes.
• Once you feel your heart rate has calmed down, stretch each large muscle group slowly for approximately 10 to 20 seconds each. You should not stretch to the point of pain, but to the point of feeling some resistance.
• Don’t forget to breathe!

. . .

What you might experience if you skip the cool down:

• Excessive muscle soreness or weakness
• Lessened or poor exercise performance on the next workout
• Loss of appetite or sleep

. . . 

What is a good post-workout snack? 

Don’t forget a snack!

A combination of a simple carbohydrate to replace your energy stores (glycogen) with protein for muscle repair within the hour of your workout should help you have a great recovery.

Some examples:

• Apple or banana with peanut butter
• Chocolate milk or coconut milk
• Yogurt with berries
• Almonds and grapes
• Fruit smoothie with protein powder 

. . . 

Happy cool down!

The post The Importance of a Good Cool Down appeared first on acac Fitness & Wellness.

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 motion, often leading to injury and pain. Take care of your body this season (and all year long!) by improving your flexibility through healthy stretches and TLC. 

. . .

Tips to Improve Your Flexibility

Ease into it. Rachael Eberle, a group exercise instructor at acac Charlottesville, shares some advice for those looking to improve their flexibility. “Stretching is like wading into water. The best way to stretch is to gradually ease into it—like slowly wading into a body of water, only going as deep as you can while still being able to breathe.”

Don’t underestimate the power of your breath. If you’ve ever taken a yoga class and wondered why your instructor was repeatedly reminding you to inhale and exhale, this is why. Rachael elaborates saying, “When we experience a physical challenge—whether it’s holding a plank or exploring a deep hamstring stretch—our breathing tends to become quick and shallow causing our brains to release cortisol, the stress hormone. Taking deep, slow breaths can help release more oxygen into our bodies, slow our heart rates, and even help our brains release endorphins which combat pain.” 

Find group exercise classes that incorporate stretching. Most classes include a stretching portion at the beginning and end, but there are certain classes that focus heavily on stretching, alignment, and breath work that will aid your flexibility. Rachael recommends BODYFLOW and Hatha: BODYFLOW combines movements from Tai Chi, Pilates, and yoga while Hatha is an alignment-based class that focuses on proper posture and breath. Consult the  at your local acac to find a class near you!

Try foam rolling. You can do this before or after your workout to boost blood circulation, relieve muscle pain, reduce soreness, and improve flexibility. A word to the wise: foam rolling can be a little painful but, as Rachael says, “in a healthy way.” Foam rolling is a type of self-myofascial release that is comparable to a deep tissue massage. Check out our  for more tips.

Stop if you feel pain. “Stretching can be on the edge of discomfort but it should not be painful,” says Rachael. “If you feel your muscles tense up at any step along the way, pause, breathe deeply to calm your body, and proceed only when you feel your muscles relax.”

. . .

Stretches to Help Improve Your Flexibility

For your neck

Sit with both sit bones grounded so the spine is in a neutral position and fingers touch the floor. Lift your right hand to shoulder-height with your palm up, elbow bent, and shoulder blade tucked in towards your spine. Turn your head towards your left shoulder and tuck your chin down towards your armpit. You should feel the stretch through the right side of your neck. Breathe deeply here for 30 seconds and then repeat on the other side.

For your hips

Lie on your back and place your right ankle on your left thigh. Actively flex both feet and draw your left thigh in towards your chest. Let your shoulders relax and breathe here for 30 seconds, then switch sides. 

This stretch can even be done sitting at your desk! Place your right ankle on your left thigh and keep your left foot planted on the ground in line with your left knee. Flex your right foot, keep your sit bones grounded, and lean forward with a long, straight spine.

For your hamstrings

Lie on your back with your knees bent and both feet grounded. Pick up your right leg, holding your thigh (photo #1), calf (photo #2), or using a strap on your foot (photo #3), and gently draw your leg toward your chest. Your left leg can remain bent or you can lengthen it on the floor to deepen the stretch. Breathe here for 30 seconds, then repeat with left leg. In a pinch, a hand towel can be used as a strap!

Stay warm! 

The post How to Improve Your Flexibility This Winter appeared first on acac Fitness & Wellness.

Many people go to the gym and rush through their workout without making time to , , 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 found in the weight training or stretching area. Also called , foam rolling is a great way to prepare and revive your muscles pre- or post-workout.

This practice has been proven to:

• improve athletic performance and flexibility
• reduce workout-related soreness
• shorten recovery time from injury
• boost blood circulation
• relax knots and relieve pain in your muscles

Roll before exercise if you want to boost your range of motion, increase blood flow, or loosen your muscles for elevated performance during your workout. After your workout, use a foam roller to relax your muscles, prevent soreness, and stretch. A foam rolling practice as short as 30 – 60 seconds has been proven to show results—make time in your schedule to give your body a little TLC.

The best part: foam rollers are a  that suits all fitness levels and pain points. 

If you’re new to foam rolling or looking for some extra guidance, acac personal trainer Erin Mays demonstrates three easy movements below:

Upper Back Foam Rolling
Lie on your back with roller placed horizontally at the base of your shoulderblades. Slowly move your back over the roller, making sure to support your head and keep your butt on the ground.

IT Band Foam Rolling
Lie on your side, propped up on your elbow. Place roller beneath the middle of your thigh, and rest your other leg on the floor. Move roller down to your knee and up to your hip without rolling over any bones.

Calf Foam Rolling
Place roller beneath your calf, resting your other foot on the floor. Keeping your hips off the ground, roll from your ankle to below your knee. Make sure to rotate your leg from side to side as you roll.

The post Why You Should Begin Foam Rolling appeared first on acac Fitness & Wellness.

Partner yoga may seem intimidating, especially if you’re new to yoga in general. But everyone, from experienced yogis to beginners, can benefit from grabbing a buddy and joining a practice with a partner!

See below for a list of the ways partner yoga can help both your relationship and your practice.

1. Enhances communication. Achieving a synchronized yoga practice involves listening to both your partner’s verbal and non-verbal cues. Partners that practice on the mat together often report increased communication in other aspects of their relationship, as well.
2. Accelerates Stretching. Partner yoga helps to deepen the impact of a yoga posture, without any pain. One partner’s body weight can be used to increase the pressure of the other partner.
3. Improves alignment, balance and posture. Your partner serves you like a mirror, to help you with proper alignment, balance and concentration. You can think of it as having a personal yoga teacher at your fingertips, giving you adjustments in each pose.
4.  Deepens connection. We’ll be honest. Partner yoga isn’t always easy. There’s a level of connection that’s required to raise, lift and trust that the other partner has your (literal) back. The physical and emotional challenges involved in mastering these postures together can help foster connection and closeness in a unique way.
5. Increases FUN! Some days, practicing yoga with a partner is like having your own personal blooper reel. Not all transitions are seamless, and things like playfulness, fun and laughter are welcomed.

The postures of partner yoga may be very low-intensity, with both partners seated, or high-intensity, with one partner flying. But in either case, the purpose of the partner is the same – to assist and adjust one another, and to deepen the sensations of the pose.

If you and a partner would like to learn more about starting a yoga practice, visit one of our locations below to view our various mind body facilities, designed especially for you:

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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 in warmer temperatures is proven to improve flexibility. The heat will loosen up your muscles, increasing your range of motion and allowing for deeper and easier stretches. 

Heated yoga combines the yoga poses you love but with a fiery twist. Notice the difference in your body as you perform chair pose in a traditional class versus a heated yoga class; the heat quickens your heart rate and adds a new dimension of cardiovascular burn. It is also shown to burn 2x more calories than a traditional yoga class.

Sweat now, shine later! , opens pores, and helps heal wounds. 

As in all disciplines of yoga, a heated class requires you to focus on your breath. This increased breathwork has been shown to soothe your mind, improve your mood, and even . 

How can I prepare for my first class? 

If you’re planning to take a heated yoga class for the first time, it’s important to stay hydrated. Drink plenty of water before, during, and after class. If you know you will be taking a heated yoga class on Friday, start drinking water and fueling with electrolytes on Thursday to prepare.

Avoid eating two hours before class. This will give your body adequate time to digest.

Spoiler alert: you’re going to sweat. Be sure to wear breathable clothing. If you are concerned about sweating through your clothes, wear dark colors to hide the glow. You should also be sure to bring a towel (or multiple) to place over your yoga mat as it will get slippery. We offer complimentary towels at acac for your workout—stop by the fitness desk to stock up before class!

Talk to your doctor if you have a medical condition that may contribute to dizziness, fainting, or light headedness.

Lastly, the most important thing to do is listen to your body. Be careful not to overdo it, focus on your breath, and stay hydrated.  

What heated yoga classes are offered at acac?

Class availability varies by club, but here are a few classes to try:

• Power Sculpt: our signature Power Sculpt class is a mindful integration of heated vinyasa, free weights, and cardio intervals set to high energy music to build strength, stability, and stamina.
• Vinyasa Yoga Power: a more vigorous approach to Vinyasa. Appropriate for intermediate and advanced practitioners, the instructor will lead participants through postures focused on core-strength, arm-balancing, and inversions. Level II/III.
• Warm Yin Yoga: a more passive Hatha yoga style that focuses on breath awareness, flexibility, balance and strength, offered in a warm environment. Yin is suitable for almost all fitness levels. It is a great compliment to more dynamic (yang) styles of yoga and other exercise formats. Room will be warmed to 75-80 degrees.

 to find a class near you! 

The post What to Know Before Your First Heated Yoga Class appeared first on acac Fitness & Wellness.