Putting the MVP in MEP

Spotlight on Phil Mertens, CA’s Mechanical, Electrical and Plumbing Project Manager  As CA’s Mechanical, Electrical and Plumbing Project Manager, Phil Mertens has saved the day…

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What Is Gamified Fitness?

Have you ever immersed yourself in beating a video game’s highest score? Now, picture channeling that zest into your fitness sessions. Gamified fitness merges gaming’s thrill with…

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A Summer of Community Wellness

Nothing makes us happier than a summer spent celebrating the joy of movement with this community. 💃🏽​​​​​ There’s been lots to celebrate, from beloved traditions…

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5 Questions with Mr. B

Nothing says summer in Columbia like movie nights with Mr. B! 🎬 Did you know that CA’s free film series actually started on a projector…

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Outdoor yoga

Exercise Outside With CA Summer Moves

Ready to take your fitness routine outdoors this summer? We’re proud to introduce CA Summer Moves, Columbia Association’s outdoor fitness and movement program. From afternoon…

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Summer Fun for Everyone at CA

Welcome to the exciting world of Columbia Association (CA) in Columbia, Maryland! This vibrant community offers a plethora of family-friendly activities that are sure to…

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Woman in group fitness class

An Introduction to Cooper® Tracks

Did you know that lifestyle modifications can significantly reduce the risks associated with cardiovascular disease (CVD), and improve overall health and wellbeing? Columbia Association (CA)…

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Ask CA: What is CA?

Welcome to our brand new Ask CA series!  If you didn’t know, CA is made up of all sorts of experts in everything from sustainability…

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Les Mills

What Is Les Mills Training?

From cardio exercise to strength training and everything in between, Les Mills workouts are a fun, fast-paced, and effective way to get in shape. Ready…

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Moving Forward For Columbia

This is an open letter to the Columbia community about the perception that some community members seem to hold about Columbia Association (CA). From my…

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Outdoor Etiquette 101

Spring is the perfect season to spend as much time outside as possible. In Columbia, we’re uniquely lucky to have so much nature to explore in…

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How To Do a Proper Chin-up

The chin-up is an incredibly empowering move — and also a challenging one! Using the power of your arms to lift up your entire bodyweight…

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Columbia Elections 101

Springtime in Columbia means another opportunity to vote in your village board and Columbia Association (CA) Board elections.  Whether you’re casting a vote or interested…

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How To Do a Kettlebell Swing

Kettlebell swings offer an incredible range of benefits. As CA personal trainer Elizabeth Harris says, “How often do you find a calorie-burning cardio workout that…

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Tips for Shorter Golfers

Being tall may be a big perk in basketball, but there’s no such thing as being “vertically challenged” in golf. In fact, shorter players even…

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Tips for Early Preparation

According to CA tennis coach Roger London, hitting the ball late is a common challenge for tennis players. A little early preparation goes a long…

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How to Do Eagle Pose

If you’ve ever attended one of CA’s yoga classes, you may have come across Eagle pose…and may have certain feelings about it, for better or…

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Foam Rolling 101

Foam rolling is a wonderful, easy-to-do technique that offers benefits both pre- and post-workout. No, we’re not talking about the kind where you dip your…

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COVID-19 Safety Updates

UPDATE – 2/1/2022 Effective Tuesday, February 1, the mask mandate that has been in effect since December 26 and required masks in all indoor spaces…

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Recovery Footwork 101

While stroke technique gets a lot of attention, strong footwork is vital to being a great tennis player. It’s especially important when it comes to…

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What is AMRAP?

Have you ever heard of AMRAP? It stands for “as many rounds (or reps) as possible,” and it’s a circuit training-style workout that’s growing in…

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The Basics of Warrior 2 Pose

Like all the warrior poses, Warrior 2 is undeniably fierce…but there’s so much more than meets the eye here. This posture is just as focused…

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What is Foam Rolling?

Foam rolling — it’s something you’ve probably noticed your fellow gym-goers doing at some point or another. This self-myofascial release (SMR) technique is gaining popularity…

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The Basics of Warrior 1 Pose

Fierce. Grounded. Energized. In our yoga practice, the warrior poses cultivate all of these qualities and more — and during times of stress and uncertainty,…

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How To Do a Proper Burpee

Perhaps more than any other move, burpees are an exercise that people love to hate. While they tend to conjure up dreaded gym class memories…

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Tips For Hitting a Driver

As the longest club with the largest head, it’s easy to see why the driver is so popular: It’s an amazing ally for helping you…

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How to Eat Like an Olympian

With the Summer Olympics fast approaching, there’s a spirit of inspiration in the air. Witnessing the incredible dedication of the world’s top athletes has a…

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Healthy Summer Snack Ideas

Guest Post by Bonnie Pace, MS, CNS, LDN Summer is a great time for snacking because of the wonderful, colorful bounty of fresh fruits and…

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Summer Swim Safety Tips

Sweet summer is finally upon us, and that means the promise of fun pool days and beach trips ahead. Because so many of us missed…

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boy swimming in swim lane

2021 CNSL: What To Expect

Note: We continue to assess the best ways of running CNSL in the safest possible manner. We are grateful for your patience — be on…

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Spring Family Fun Art Projects

With spring bursting forth in inspiring colors, it’s time to get the creative juices flowing with these easy but engaging spring-themed craft projects. A big…

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How To Do a Kettlebell Deadlift

Don’t worry if you’re not a bodybuilder…anyone can do a deadlift! It’s a great total-body exercise that strengthens your core, back, legs and arms in…

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Best Golf Quotes Of All Time

It’s been said that each round of golf is a mini life lesson — and we couldn’t agree more. Discipline, hard work, sportsmanship, focus and…

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Vitamin D and COVID-19

Guest Post by Bonnie Pace, MS, CNS, LDN As COVID-19 has wreaked havoc on our nation, doctors and researchers have looked for ways to help…

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Why Workout Variety Is Key

Humans are naturally hardwired to be creatures of routine. We crave the consistency and dependability of the familiar. So when you find a workout regime…

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Defining Strength

Guest Post by CA trainer Keith Oelschlaeger, MS, CSCS This piece is not diving into the philosophy of strength. We are literally going to look…

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The Benefits of Yoga for Kids

While kids are incredibly resilient, they’re also not immune from the chaos of the current times. Each age group has been affected by the pandemic…

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Finalists Selected For New President/CEO

Columbia Association’s (CA) Board of Directors has selected five finalists for the organization’s President/CEO position.   “CA is thrilled to invite these five impressive individuals…

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Understanding Common Yoga Lingo

Walking into a yoga class and understanding the “lingo” for the first time can feel equal parts confusing and intimidating. Because yoga is an ancient…

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Fun Partner Warmup Ideas

With Valentine’s Day right around the corner, it’s the perfect time to do a fun couples workout with your sweetheart. Exercising together is the ultimate…

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How to Deadlift With Proper Form

According to CA personal trainer Keith Oelschlaeger, the objective of the deadlift is straightforward. In fact, its name is reflective of its purpose, which is…

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How to Meal Prep Like a Pro

The meal prep craze has been attracting attention for years now. While seeing flawless preparations from Instagram foodies can seem intimidating, the whole purpose is…

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Chipping 101

Did you know that chipping is one of the quickest ways to lower your handicap?  It might seem like an easy and short golf swing,…

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Why Should You Try HIIT Workouts?

High-intensity interval training…sounds intimidating, doesn’t it? While HIIT can be intense, the nature of the workout — short bursts of maximum-effort activity followed by periods of lower-intensity exercise…

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Kettlebells 101

Kettlebells may be the most interesting (and sometimes most misunderstood) free weight. Weightlifting as a fitness practice has been around since ancient times in Egyptian…

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How To Break Out of a Workout Rut

Hitting a workout rut is easy enough in normal times, but during these challenging circumstances, it can be increasingly difficult to find our motivation. It’s…

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What Is “Butt Amnesia”?

We all want a derriere worthy of peach emoji praise. However, a well-conditioned butt is about more than aesthetics — it’s essential for protecting your…

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Static Stretching 101

Regular stretching is essential for maintaining flexibility — but many of us don’t do it nearly as often as we should. Often, the longer we…

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How To Master The Breaststroke

As the slowest stroke, you might assume that breaststroke would be the easiest to master. According to CA swim coach, Carl Barr, however, the breaststroke…

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The Nutrition Rainbow

The rainbow connection… of nutrition   We know there’s a lot to consider when it comes to feeding our kids. Arguably, the most important factor…

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The Benefits of Cardio

Cardio tends to get a bad rep — some might even call it tedious, treadmill-bound torture. The truth is, there’s plenty of ways to get…

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Introducing Columbia Maryland Archives

Introducing ColumbiaMDArchives.org: Columbia History at Your Fingertips Columbia Association (CA) is thrilled to announce the launch of the new Columbia Maryland Archives. That means for…

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How to Master the Backstroke

Rumor has it, the British didn’t like having their face underwater…and that’s how we ended up with the backstroke!  The backstroke is often thought to…

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Symphony Woods Park sign

The Latest on Symphony Woods Park

  Columbia Association (CA) wants to genuinely thank the community for their comments and questions about Symphony Woods Park, specifically when it comes to the…

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Symphony Woods Park sign

Protecting Symphony Woods Park

Protecting Symphony Woods Park for Columbia’s present and future The Need for a Sustainable Symphony of Lights Columbia Association (CA) recognizes the value holiday events…

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Journaling 101

Checking in with yourself is just as important as checking in with your kids. Journaling is a great way to get thoughts from endlessly buzzing…

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CA Locker Room Reopening

Starting September 8, CA will officially reopen its locker rooms. Here are all of the things you need to know: Frequently Asked Questions (FAQ’s) Effective…

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Commonly Asked Eye Questions

Dr. Dean Glaros is a board-certified ophthalmologist and medical director of the Johns Hopkins Wilmer Eye Institute’s Columbia satellite office. He is also a member…

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Overfat

Dr. Harry Oken Many people make a New Year’s resolution to improve their health, yet most Americans continue to be “overfat.”  What happens when you’re…

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CANCELED – BikeAbout 2020

Columbia BikeAbout returns on May 9, 2020 Celebrating 20 years of Columbia Archives BikeAbout — a free, fun and informative tour spotlighting Columbia’s history and…

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Visionary Women

A celebration of women Virtual Visionary Women Exhibit Viewing art can be very calming and soothing. Here is a mini-tour of Columbia Art Center’s Visionary…

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lady holding barbells

Corn Bean Salad Recipe

Try this instead of nachos! Makes six servings Ingredients 2 cans of black beans 2 cans of sweet corn (2 ears of sweet corn, when…

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lady holding barbells

The Global Burden of Diabetes

In recent decades, the number of people living with diabetes worldwide has surged dramatically. Diabetes is a disease that affects people of diverse backgrounds. The…

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lady holding barbells

Healthy Aging

Dr. Kevin Carlson is a board-certified internist and geriatrician and a member of CA’s Medical Advisory Board Although some things that happen to us are…

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young lady doing yoga pose

Celebrate March Mat-ness

In honor of March “Mat-ness” we’re bringing you a series of mat exercises to target your core and abs. We recommend performing each move 8-10…

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