TAC Board: The Alaska Club Blog

Starting Smart: How to Begin a Spring Exercise Program for Gardening, Walking, and Running

Wouldn’t it be wonderful if a meal is ready for you after a day of work? How often do we drive home tired and don’t have the energy to prepare a wholesome dinner for ourselves? What if you have children and they are picky eaters? Does this sound familiar? Here are 5 tips for you:

I have always loved The Alaska Club for its convenience and variety of strength and fitness options, having trained at the club for years to supplement and prepare me for outdoor exercise pursuits. Going to the gym provided an additional dimension to my training for runs, hikes and bike pursuits in the mountains. I enjoyed it and certainly took for granted my ability to try any class or any cardio or weight machine, which was my joy at The Alaska Club – trying new things, new classes and working my whole body. When a surprise knee injury that resulted in a major surgical repair unexpectedly sidelined me in October 2024, I was devastated. In the months that followed, I learned to love The Alaska Club through an entirely new lens – one of recovery.

If I was to bet on a time of year where the most runners get injured, I would put strong odds on it being the spring. The sun is starting to come back, roads and trails are clearing of snow, and those summer race goals start feel not so far away anymore. All that excitement to lace up the running shoes and train is amazing, but doing too much too soon is risky business than get end up setting you back with overuse injuries like shin splits, stress fractures, and tendonitis. But how can you increase your running volume in a way that reaches your goals while preventing injury as much as possible? Here’s a few tips.

People try to lose weight for different reasons. It could be for your health, to fit into a dress for a special occasion or trip, to improve self-esteem, to impress someone or just to improve quality of life. It is important to remember that people don’t gain all the weight overnight, so be patient in shedding it gradually over time. In general, weight loss is not only fat loss, but it also includes muscle loss, so exercise becomes an important component of healthy weight loss.

Getting your sweat on doesn’t always mean logging miles on the treadmill or lifting that heavy load on the weight room floor. Sometimes working up a good sweat is as simple as relaxing in a dry sauna. Think that’s beneficial only on your rest days? Think again.

As the excitement of the new year fades and the initial burst of motivation dwindles, many of us find it hard to keep up with the goals we were once so excited to commit to. Unpredictable weather, long winters, and the challenge of maintaining routines amidst busy lives can easily derail us.

Heart disease can often be prevented by implementing heart-healthy habits in your daily life. While lifestyle changes such as sleeping well for 7-8 hours a night, managing stress, quitting smoking and being physically active help maintain your healthy heart, keeping a diet healthy is one of the most effective ways to decrease the risk of heart disease. It can improve your blood pressure, blood cholesterol, blood sugar, inflammation and help to prevent weight gain. Here are some tips:

For many of us, a new year symbolizes a new beginning. But before you ditch your 2024 routine and turn the page, consider what you’ve already been doing. Have you logged more miles, lifted heavier weights, or given yourself a break building in more recovery days to your routine? Whether or not you’re happy with the way 2024 went, ask yourself, what do you want 2025 to look like?

Ready or not, Winter Break is upon us! If you’re worried that your kids will be bored, fear not. The Alaska Club has plenty of activities to keep your kids happy, healthy, and active while school’s out.

The snow on the ground may be at least a month old in Anchorage, but for many, December seems to mark the official start of the ski season. Whatever your preferred way to get on the snow – nordic, backcountry, or downhill laps at Alyeska – the first day on skis of the year can feel like a shock to the system. Ok, maybe mostly a shock to the quads! All that running and hiking all summer should have left you well-prepared, right? If only it were that simple…

As we go through the cold and dark months of winter, overeating becomes a common behavior for many people. It is hard to lose weight during this season, but it is even harder to deprive yourself of your favorite holiday foods. You can still include them, but consider enjoying them in smaller portions. If you can maintain a well-balanced diet 80% of the time and less than 20% of the time indulge in not-so-healthy foods, you can continue to make progress toward good health. Here are some tips for healthy eating in the winter months:

When you’re a parent watching your kid play from the sidelines of the field, there’s a sense of pride when you see them kick a goal, hit a homerun, or be the first to cross the finish line. Not only because you’re excited for your child, but also perhaps because you know how hard they worked to be accomplished in their chosen sport. While most young athletes naturally like to move their bodies, it’s important that they do it right. That’s where a personal trainer can change the game.

Thanksgiving time is a season of gratitude - recognizing and acknowledging people or moments that make us aware of the goodness around us. At The Alaska Club, we are grateful for you, our members and for our community that supports each other with fitness and wellness.

November is Diabetes Awareness Month. It’s a time to call attention to a diagnosis that affects approximately 11% of Americans and encourage action to prevent health problems associated with it. The theme of the month is Take Charge of Tomorrow: Preventing Diabetes Health Problems. You can take charge of your future, if you know what to look out for.

Have you ever watched a group of children at recess? They’re usually smiling, laughing, and generally care-free. Why? Because they’re not only taking a break from schoolwork, but they’re also moving and connecting with friends. The same is true for adults who exercise. According to the Mayo Clinic, there’s truth behind that ‘runners high’ you get after a workout; especially if you exercise with a friend. October 10 is World Mental Health Day, perfect for a playdate with your friends at The Alaska Club!

The mountain running season in Alaska may be coming to a close, but that doesn't mean your training needs to come to a full stop for the winter. It can be easy as the days start to get shorter and colder totell yourself that you’ll pick the whole running thing back up in the spring. The “fair weather runner” is a tale as old as time–you put all running (and most training in general) on hold for the winter, April sneaks up on you, you start running again, wind up with an injury, and suddenly have very little time to work toward your racing goals. That doesn’t mean you should force yourself to maintain the same running volume over the winter that you enjoy during the drier months, but finding ways to stay consistent and keep training fun over the winter will go a long way toward whatever your running goals are next season! 1. Take some time off! After a long summer of training and racing, your body (and mind!) needs time to rest and recover. Take a week or two off from running completely. Your fitness won’t disappear–take the time to truly rest or try a new activity! 2. Cross-train! The offseason is a great time to supplement some of your usually running mileage with cross training! Activities like biking, swimming, and Nordic skiing are great ways to maintain and improve aerobic fitness and become a stronger, more well rounded athlete. 3. Strength train! The offseason is a great time to get in the routine of a consistent strength program if it fell to the wayside over the busy summer. Exercises like squats, lunges, and deadlifts are all great foundational movements to build general strength. If you’re juststarting out, start with bodyweight and add some weight each week as you get stronger! 4. Find a process goal! It’s not a bad idea to start thinking about outcome goals for next season, but those can feel far away at this point in the year. Instead, find aprocess goal(or 2!) to commit to during the time away from racing. Here’s an example of a few process goals: -Every night, I’m going to pick out my workout clothes to make the mornings easier on me. -I’m going to make it to the gym for 2 strength classes or workouts per week. -Each week, I’ll do one running interval workout to build speed and endurance. 5. Connect with community! Surrounding yourself with other active individuals in your community is a great way to stay excited about running and hold yourself accountable in a group setting. Try a new weekly strength or yoga class at The Alaska Club or for weekly group running workouts in Anchorage, check out Skinny Raven’sRaven Run Clubor theAlaska Endurance Project.

When it comes to nutrition and health, most people think about foods that can control weight, diabetes, blood pressure, blood cholesterol or to address some gastrointestinal issues or food allergies. But the truth is that the positive effects of good nutrition goes much beyond these benefits. Good vision health is one among many such benefits.

In the words of my 1.5-year-old granddaughter Mariana, I did it. I ran 23 miles yesterday. This is the furthest I have ever run. I have a smart training plan and on paper I should not have any concerns, however, that’s not life, is it? The last time I attempted 20 miles, my right IT band changed that plan at mile 16. I had to adapt (go to physical therapy and add in some additional strength training exercises to my program). Although I’d done another 16-mile run with no issues and felt good, I have this “what if” feeling. What if that happens again? What if my energy tanks? What if my phone belt breaks? Well, I learned that one – you just tie the straps together in a knot.

Fitting in exercise can be a real challenge for a lot of people. Whether you’re busy raising kids, working a high-stress job, or simply not sure how to start an exercise routine, finding your ‘why’ for taking care of your health is an important first step.

In the previous article, we presented nutrition tips to consider before and during a marathon. We discussed the importance of carbohydrates, protein, hydration and electrolytes for a successful run. In this article, you will learn how to celebrate after a long run with the right fuels.

There’s nothing like playing outside during the summer in Alaska. I can’t resist a sunny, beautiful morning running on the Coastal Trail or packing up for a hiking adventure at a state park. What gives me the strength to play outside in the summer? Keeping up my training inside the gym. I asked some of our personal trainers and group fitness instructors why it’s important not to skip your gym workouts in the summer and how what you do inside can help with what you like to do outside.

Running a marathon is a competitive sport, but in recent years it is gaining popularity as a personal accomplishment or milestone. Whether you do it for fun or for competition, this type of long duration exercise demands intense and long preparation prior to the race. Runners go through various physiological stresses during both phases, training, and racing, and this can be partially addressed by good nutrition, hydration, and sleep. Supplementing muscle fuel stores before and during a race is crucial for successful longer races.

Even though I’ve done more half marathons than any other race distance, truth be told, my favorite distances are 5 and 10 miles.

When it comes to health and fitness, senior citizens are in a decidedly different realm from their younger peers. The facts seem dire but are not irreconcilable with a healthy lifestyle. Bones are drier. Joints are not only dry but possibly arthritic. Reflex time is not as sharp. Metabolism has slowed. Tolerance for cold is diminished, but so is tolerance for heat. There are many biological reasons for this.

May is National Water Safety Month, an annual campaign coordinated by several agencies including The American Red Cross, National Drowning Prevention Alliance, and the Pool & Hot Tub Alliance. The Alaska Club is promoting the message by encouraging everyone to be water aware. According to the CDC, drowning is a leading cause of death for children. Here are some facts:

I did something this week that I was certain I would NEVER do. I signed up to run a marathon. Not just any marathon – the New York City Marathon. Whenever I’ve been asked “are you gonna run a marathon now”, my reply has always been, I’m only half crazy. Yes, I’ve run several half marathons. However, as I crossed the finish line I’ve never thought, gee I wish I could do that again - right now. I’m also very aware of and respectful of what it takes to train for and run a marathon. It’s a commitment.

Working out is more fun with friends! If you’re looking for a great workout in a like-minded community setting, then Team Training might be your jam. It’s motivating, effective, and a whole lot of fun. Held on the turf area of the clubs, the class is led by a certified personal trainer. I started taking Stacey’s 6am Team Training at TAC West in December of 2023 and I’m sticking with it. Here’s why you should try it too.

Suffering from Heartburn or Acid Reflux? Registered Dietician, Elize Rumley offers some tips to cool the fire.

We all have a purpose and a reason for coming to the Club. Maybe it’s to reduce stress, improve flexibility, train for your first triathlon, or be able pick up a grandchild with ease. Whatever your reason for joining The Alaska Club, we’re thrilled that you chose to be a part of our community. Our goal is to offer motivation, inspiration, and variety to help you reach your health and fitness goals. One of the services we offer to members is a fitness consultation. Victor Spivey, TAC Manager of Personal Training Sales, explains the purpose, benefits, and process of this check-in designed to help you set goals and put them into action.

February is the month to raise awareness of heart health. Did you know that every 38 seconds someone dies from cardiovascular disease in this country? Although you can’t control your age, gender, or genetics, you can decrease your risk by changing your lifestyle habits. Here are some tips to improve your heart health.

Let’s be real. Winter is hard in Alaska. It may pose opportunities to do sports outside that we otherwise would not do such as skating, hockey, snowboarding, skiing, cross country skiing, skate skiing, but it is still hard. The ice, the cold, the darkness, the sense of being boxed in-otherwise known as cabin fever, the feeling of isolation all means we need to try harder to do what we need to do to stay happy and healthy.

The new year is the perfect time to try new adventures. When The Alaska Club added Les Mills Strength Development class to its Group Fitness schedule, I decided to add it to my weekly routine. Motivating instructor? Check (shout out to you, Hannah!). Early morning class to kick start my day? Check. Working my muscles in a new and challenging way? Check. Curious if Strength Development is right for you? Whether you’re a regular lifter or just starting out, this 45-minute functional strength training class will push you to the next level.

"Superfoods" is a term used by lay people to advocate for foods that are rich in nutrients and claim health benefits due to their high content of vitamins, minerals, antioxidants, and other beneficial compounds. Every year the food industry recognizes one food as being the “superfood” and then you see a range of that food product in the market. While the term "superfood" is a marketing term and not a scientific classification, the experts agree that consuming nutrient-dense foods can contribute to overall health and well-being. The key is to incorporate the whole food itself into the diet. Highly marketed processed products are often an expensive gimmick.

As we commence the New Year with aspirations to do better, we know that most people who make resolutions, particularly in matters of health, fail. Fully 95% of people who go on a diet, do not achieve their goal. Many even gain weight in the process. There is definitely a better way. Success is at hand, and it is done one day at a time.

Winter Break is here, parents. Are you ready? The Alaska Club offers a wide range of options to keep your family active and having fun not only during winter break, but also throughout the year. We caught up with TAC Director of Youth and Family Recreation, Kathie Stacey, to learn more.

TAC Member and frequent Yogi at The Studio, Jessica Reed recently shared her incredible story with The Alaska Club’s marketing team and the impact the community at The Studio has had on her life. We truly believe that exercise is medicine for the body and the soul and were so touched by her words that we asked Jessica’s permission to share her story in hopes of inspiring others. She graciously agreed. We are so proud of Jessica for the courage it took to step into that first class after an excruciating time in her life and make such a positive change for herself, and potentially for others. Thank you, Jessica for sharing your story. We wish you all the best this holiday season and beyond. – TAC Marketing Team

Let’s take a look at how we can better navigate the holidays. The holidays should not be fraught with self-remorse in ostensible lapses in our otherwise general positive health practices. When we were kids, Christmas was the pinnacle of the year. Fond memories abound of mom’s homemade cookies, grandma’s pecan pies, and dad’s basted turkey. The holidays had this aura of hustle and bustle with visitors, family gatherings, decorating of the tree, concerts, and the alluring mountain of gifts. As kids we were so excited, we were ready to pop. Little did we understand the heavy load that burdened our parents with all the preparations. Just the shopping list alone was daunting, let alone the baking, decorating, gift wrapping, card writing, and driving kids hither, thither, and yon. Choir practice, dance rehearsals, parties, and the never-ending-days stacked with events seemed to add on more responsibilities, and strain to the already harried work-a-day world.

There’s nothing like basking in the glow of a great workout. You likely worked up a good sweat, relieved some stress, and got your endorphins flowing. After a shower and a nutritious post-workout meal, you should also consider taking time out to recover. I asked Fitness Director for TAC West/Club for Women, Personal Trainer, and Group Fitness instructor Stacey Ledgerwood for some tips on getting the most out of your rest days.

October is breast cancer awareness month, and The Alaska Club is 100% on board! On Friday, October the 27th, from 6:30 pm to 8:00 pm, the Zumba members will be dancing like there’s no tomorrow at the “Party in Pink Zumbathon” at The Alaska Club South. There’s nothing more fun than a group of people dedicated to a cause while dancing with wild abandon! Also consider calling the Providence Imaging Center for a 20-minute mammogram that as of November 1 can now be easily conducted in the mobile mammogram van! This simple and easy procedure can be a lifesaving one as it is an important tool in the early detection of breast abnormalities.

Hey there, wellness enthusiasts! Are you ready to embark on a journey of relaxation, rejuvenation, and radiant skin? Let’s explore the benefits of these two amazing therapies now available at The Alaska Club Anchorage South (coming soon to other TAC locations) and why you should consider incorporating them into your self-care routine.

I often get questions about how to lose or maintain weight and am surprised that people still talk about the keto diet. Any fad diet comes with big promises, but the risks are rarely highlighted.

That was my reasoning for not getting in a steady rhythm of working my body for years. Between being a wife, mom of two young kids (and thus a constant house cleaner), and a full time REALTOR there was always a reason I could find to not put in the effort to get my body moving. I would try a group fitness class here and there. I would try on my own to go in and just jog. The will to go back always petered out.

I recently returned from a conference and there were lot of discussions around weight management using the new medication Ozempic. Unfortunately, if you do not change what, when and how you eat, you may be disappointed with the result and will learn quickly that this is not a magic drug for all. Also, as soon as you quit taking the medication, all the weight may come back.

I remember the first time I tried Group Power. I walked into the West club’s group fitness room full of people who seemed to know exactly which weights to grab off the racks, how many, and how to set up their bar and bench just right. My head filled with thoughts like what if I lift too heavy or not enough? What if I drop my weighty bar on myself or even worse, someone else? How sore will I be tomorrow? Fast forward more than 10 years, Group Power is one of my favorite classes and I now consider strength training a must in my regular fitness rotation. Whether you enjoy the camaraderie of a Group Power class, prefer to strength train solo or with a personal trainer, chances are you too, were once unsure how to add weights to your workouts. TAC Director of Personal Training, Cameron Allen has some tips on how to get started.

The components of good health are myriad. One can think of them as a mosaic or a quilt, or maybe a work of Picasso or Monet, multiple colors, varying segments, merging, and blending into one wholistic, interacting, non-separable entity. You know the ingredients or patches and patterns well as you have heard them all so often: a good night’s sleep, movement, stretching, strength training, a nutrient-rich diet of water-based foods rich in roughage, antioxidants, and all manner of numerous undetected healthful components.

Summertime brings memories of splashing around with your friends in the pool. But swimming is not just for kids, it’s also a great choice for a workout. Lifelong swimmer and TAC Swim Coach Glenn Preston has some tips on getting started with a swim routine and how to keep on kicking for benefits that last.