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How did a CA group fitness class grow into a community whose pride reaches the Grand Canyon AND the Guinness World Records? It all started…

The holidays are supposed to be a time of joy, but you can also expect extra stress that will challenge you when faced with high-calorie…

Celebrating #Walktober is the best in Columbia. With 95 miles of pathways, there’s no shortage of places to take a walk and reap benefits like…

Did you know that walking is our official state exercise in Maryland?  At CA, we ♥️ to celebrate Walktober, which is a statewide initiative to…

If you’ve been in a rut lately, walking is the perfect way to ease back into being active. It’s an active recovery that helps to…

I’ve been part of the fitness and wellness industry for decades and have seen the definition of health morph and change over that time. Some…

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…

Pushups can seem intimidating, but adding this foundational exercise to your routine is a true game-changer for your fitness. Using your own body weight as…

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…

Ever feel stiff, achy or sluggish throughout your day? According to CA personal trainer Darrell Gough, “exercise snacks” are an amazing way to integrate more…

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…

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…

Whatever your pre-pandemic fitness routine was, it’s more than likely you experienced some disruptions over the past two years. Maybe you’re feeling totally rusty, or…

You’ve likely heard of the core-strengthening, posture-enhancing powers of Pilates. Is it really all it’s cracked up to be? The short answer is — YES!…

Ready to return to your pre-baby fitness levels? According to CA personal trainer and group fitness instructor, Tahis Blue, it’s natural to want to jump…

Yoga is one of the best ways around to improve your balance, strength and focus. When you practice on a balance board, those benefits multiply…

When we first covered “butt amnesia” on the CA Fit blog, it raised a lot of interest — and additional questions! According to CA personal…

If there’s anything the past two years have taught us, it’s that self-care is essential to showing up as the strongest, healthiest version of ourselves…

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…

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…

Practicing mindfulness seems to be all the rage these days, and for good reason: It’s said to help children and adults alike feel more calm,…

Did you know we exercise our muscle groups through both isotonic and isometric movements? According to CA’s personal trainers, the more you understand your muscles,…

The best way to meet your fitness goals is to plan for success. While it might feel great just to get started and make it…

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…

There’s oh so many reasons to love lunges — like the fact that there’s no equipment required, and plenty of creative variations available. Did we…

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

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…

There’s something magical about exercising al fresco. Maybe it’s the combination of fresh air and sunshine, plus that extra push to keep going for your…

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…

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…

Ready to defy gravity? Aerial yoga is a wonderful way to inspire and enhance your regular practice — plus, it’s pretty darn fun to play…

No matter how passionate you are about fitness, it’s natural to fall into a rut at times. Maybe you’re lacking motivation, discouraged from a recent…

There’s nothing wrong with wanting to feel confident in a swimsuit, but the truth is that a strong core offers so many more benefits than…

Wondering what the Jacob’s Ladder is all about? According to CA trainer Darrell Gough, it’s so much more than just a stair climb machine. “The…

When you’re developing a strength training plan, you’ll definitely want to include compound exercises in the mix.  A compound exercise is any movement where you’re…

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…

Often, knee replacements come with a mix of emotions. Being able to engage in physical activity without pain is super exciting, but it’s also slightly…

Admittedly, most of us want to work out to look great. However, beyond aesthetics, another benefit of regular exercise is the ability to stay strong…

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…

Looking for a boost to your fitness routine?  It may surprise you just how much logging your workouts can motivate you and inspire you to…

If your goal is to make consistent fitness gains, it’s time to optimize your post-workout routine.  It doesn’t matter if you jog, lift weights or…

Guest Post by Bonnie Pace, MS, CNS, LDN Drinking water is more natural when the weather is warm, your body sweats easier and you feel…

Guest Post by CA trainer Charlie Dennis It’s no secret that the pandemic has encouraged us to lead more sedentary lifestyles from being at home…

The bench press is notorious for building upper body strength. Your chest, shoulders and triceps in particular will see gains in size and strength from…

Did you know that TRX stands for “total-body resistance exercise”? TRX straps were invented by a former U.S. Navy Seal, who recognized the powerful results…

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…

Guest Post by CA Personal Trainer Charlie Dennis Regardless of what your favorite activity is, it’s important to prepare your body if you’ve taken a…

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…

According to CA personal trainer Titus Montellano, progressive overload is one of the most overlooked training skills for reaching your fitness potential. Don’t worry: The…

Do you ever feel like the fitness world has a language of its own? From “time under tension” to “deloading,” it can be difficult for…

Have you ever been complimented by a friend on your weight loss or increased muscle definition? You can thank good recovery time for this! Recovery…

Ever heard the saying “The couple who sweats together, stays together”? Well, the science is in: Working out with your significant other is great for…

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…

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…

Guest Post by Keith Oelschlaeger, MS, CSCS So, you’ve been strength training for a while now — maybe even a year or two. You’ve increased…

Let’s be honest: Starting a fitness routine can be equal parts confusing and intimidating. Whether you’ve fallen into a workout rut or you’re totally new…

If you’re sore from sitting too much, you’re in good company. New research shows that a quarter of Americans are experiencing increased aches and pains…

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…

When it comes to combating flu season, nutrient-rich superfoods are key to boosting your immune system. As the weather changes, so does your body’s needs.…

If you have arthritis, exercise can be a true gamechanger for improving your day-to-day function. It’s even been called “the most effective, non-drug treatment for…

As the days get shorter and darker, the temptation to hibernate is all too real. But before you give into those wintertime blues, consider the…

Guest Post From CA Trainer Keith Oelschlaeger, MS, CSCS So it’s the new year, and you want to start strength training! You look online to…

Your yoga mat is many things: safety, sanctuary, a portal to greater inner peace. With time, it can also get a little, er, funky. It’s all…

It’s no secret that high-intensity interval training (HIIT) is all the rage. And why not? These short workouts offer the same health benefits as a…

If you’ve never heard of Qi Gong, it may sound mysterious, perhaps even a little woo-woo.  The truth? After the stress of the past year,…

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…

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…

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…

There’s no doubt that 2020 has been all about our health…though maybe not in the way we’re used to. From Clorox-ing our Amazon packages to…

We get it: Wearing a mask during your workout isn’t ideal or super pleasant. However, the benefits of keeping yourself and people around you safe…

It’s safe to say that our nervous systems have been through it this year. With our lives upturned by the pandemic, there’s never been a…

It may be the happiest time of the year, but if we’re being honest, this holiday season could use some extra festivity. You deserve to…

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…

Often, women are hesitant to try strength training, also known as resistance training. There’s a common misconception that this form of exercise will result in…

To help clients understand the importance of dynamic stretching, CA trainer Darrell Gough has a go-to analogy: Saltwater taffy. “If it’s cold and you try…

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…

Ah, the 3 p.m. slump. And pandemic-induced brain fog. Oh, and don’t forget the screaming kids in the background. Working from home definitely has its…

Most of us are well-aware of the recommendation to drink eight 8 oz. glasses of water per day, but if we’re being honest, this feels…

Parents, how many times have you felt a pang of guilt for working out when you could be spending quality time with your kids? This…

Look for a simple yet effective way to level up your workouts?  Resistance bands are the ultimate versatile workout tool, creating infinite possibilities to add…

In this era of COVID-19, we all need to connect now more than ever. We also need to move our bodies to bolster our immune…

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…

Thinking about starting a strength training routine? According to Daniel Silva, personal trainer and fitness training Supervisor at Supreme Sports Club, you can consider the…

Let’s be honest: Starting a fitness routine can be equal parts confusing and intimidating. Whether you’ve fallen into a workout rut or you’re totally new…

For those in their golden years, strength training is one of the most overlooked and age-defying forms of exercise out there. The benefits — from…

There’s strength (and accountability) in numbers  It’s not exactly groundbreaking news that working out in a pack is easier and more enjoyable than when you’re…

The secret meaning behind the word “mobility”?  According to CA personal trainer Keith Oelschlaeger, mobility really boils down to “mo ability” (mo as in more,…

When most of us think about core work, visions of cranking out endless crunches come to mind.  According to CA personal trainer Andy Guerin, however,…

As we age, staying upright just isn’t what it used to be. And for most of us, going viral in a video of embarrassing falls…

According to CA personal trainer Deanna Nosel, there’s a dangerous misconception that exercise is hazardous for seniors, or that they’re likely to injure themselves. “The…

Whatever your pre-pandemic fitness routine was, it’s more than likely you experienced some disruptions over the past two years. Perhaps you were in a good…

It’s one thing to make a mask a fashion statement, but it’s quite another to choose one for your workout routine. It has to be…

March is the month of the horseradish, an often-overlooked root vegetable that is actually quite healthy. Horseradish is low in calories and rich in several…

Your Blood Pressure: Get it Checked, Get it Treated. Dr. Sean Gloth is a board-certified cardiologist with ISIM, Inc. and a member of CA’s Medical…

This month’s recipe is from Chef Akemi Parker, author of Superfoods: Powerful Foods that Beat Cancer and Chronic Illness. The recipe includes these wonderful, good-for-your-heart…

Classes are held at Columbia Gym (6151 Daylong Lane, River Hill Village Center) on Tuesdays at 3:30pm and Fridays at 1pm. Rock Steady Boxing gives…

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…

Robert Emmons, a leading expert on gratitude, discusses it as an emotion that expresses appreciation for goodness outside ourselves. While gratitude is often spontaneous, experts…

Dr. Josh Bross is a board-certified chiropractor with Elite Chiropractic and Sport and a member of CA’s Medical Advisory Board   “Help, my back went…

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…

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…

The combination of music and video helps to create feelings of confidence by stimulating areas of the brain that complete emotional processing. This has the…

Columbia Athletic Club has reopened after being closed for renovations for seven months, and we are excited to share it with you! The new, modernized…

Music activates a wide range of brain regions, including those associated with emotion and autonomic responses. Here is what listening to music does for your…

While UVA rays penetrate window glass and lead to photodamage and photoaging, UVB rays are blocked by window glass yet are the main cause of…

One of the most common conditions that I treat as an orthopedic surgeon is shoulder pain. Daily activities such as reaching overhead, doing yard work,…

By Chikoti Wheat, M.D. F.A.A.D. Skin cancer is by far the most common cancer in the United States — one in five Americans will develop…

APRIL 10, 2019 — Learn about the lakes, wildlife, history and art in our community with “Exploring Columbia on Foot,” a series of free guided…

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…

CA’s golf memberships allow you to spend more time out on the course. By Tripp Laino It might feel too early to start thinking about…

CA’s new nutrition series will feature popular speakers and highlight healthy eating options. By David Greisman Rip Esselstyn is a former firefighter who can help…

NOVEMBER 30, 2018 — Columbia Association’s (CA) oldest fitness club is now ready to serve members and guests well into the future. That’s because Columbia…

By Tripp Laino The holiday season can be quite a challenge. There are meals to prepare, errands to run, and gifts to buy — and…

Steve Gaeng, Ph.D., a psychologist with Crossroads Psychological Associates and a member of CA’s Medical Advisory Board The connection between stress and illness is well-documented.…

By Jim Crowder, CA personal trainer At its core, health equals energy. If you are healthy, you feel better, and you have more physical and…