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A Midsummer Night’s Run, a Lexington Tradition

LAC members!  Are you running in the Midsummer Night’s Run?  If you haven’t registered yet we have a discount code that can save you a few bucks.  Click on team pricing then use promo TEAMLAC at checkout to save some cash!

Register HERE

 

PACKET PICKUP SCHEDULE

Thursday, August 9th from 12noon-7pm — Malibu Jack’s Lexington (2520 Nicholasville Rd, Lexington, KY 40503)

Friday, August 10th from 12noon-7pm — Macy’s Department Store (3301 Nicholasville Rd, Lexington, KY 40503)

You may pickup packets for friends and family without credentials, ID or paperwork.  We encourage all local Central Kentucky participants to pickup their packet on Thursday or Friday during this 14-hour opportunity to make your race day experience the best it can be.  There will be limited “out of town” race day packet pickup at the Courthouse Plaza from 4-8pm on Saturday, August 11th.

RACE DAY SCHEDULE  

  • 4:30PM  Onsite Registration & Packet Pickup Opens
  • 6:00PM  Fastest Kid in Town Races
  • 7:00PM  1 Mile Run/Walk
  • 7:50PM  Pre-Race Program/Welcome
  • 8:00PM  A Midsummer Night’s Run 5K
  • 8:20-10:30PM  Post Race Celebration & Band

Happy 4th!

🏋️‍♀️ 🌭 🇺🇸 🥧 🎉

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Memorial Day Hours

Memorial Day Schedule

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Happy Easter

🐰🐣🥚🐇🌷🏋️‍♀️

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SNOW Update 3/12/18

Wow, what a snowfall for March!  Lexington Athletic Club will open at 8am (hopefully!)

Morning classes are canceled.

Playroom opening at 8am.

Snow update: Monday 3/12/18 open at 8am

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Snow Update 01/16/18

Snow Update 3:55pm 01/16/18:

Good afternoon, it looks like we made it through the worst of the snow.  We are open regular hours tonight (until 11p) and the Playroom (babysitting) will be open as well (4p-9p).  All classes are canceled except for Tabata Boot Camp.

Unless conditions worsen overnight, we are planning to be open regular hours on Wednesday.

 

 

earlier today

Snow update 01/16/18:
As of now, we are planning on being open regular hours, 5am-11pm.
—evening classes, Playroom, and other programming, TBD.

Snow Update

Good Morning All!  As of now, we are attempting to be open regular Saturday hours (7a-7p) with regular programming.

Be careful out there!

“After Years of Exercising, This Is the Workout That Changed My Body”

via Pop Sugar and 

 “Will lifting free weights make me bulky?”When I started working out with a trainer a few months ago, I wasn’t entirely sure what to expect, but if there’s one thing I am certain of, a barbell was never part of the equation. Yet here I was, standing in front of one with my trainer off to the side asking me to do deadlifts. I was equal parts perplexed, scared, and thrilled. In all my years of working out, heavy lifting was something I had never done. Like everyone else in my life, I hopped from trendy studio to trendy studio for my workouts, and though there was a weight room at my gym, the idea of picking up a barbell on my own seemed terrifying.

I looked down at the 65-pound steel bar and then looked up at my trainer Austin (a few times in a lame attempt to stall). With no knowledge of or prior exposure to lifting, I was also dealing with the real fear that I would possibly drop this thing, along with myself, in the process. Sensing my fear, he talked me through the steps repeatedly with the right amount of encouragement, until I grabbed the damn thing and remarkably pulled it off — “with ease and perfect form,” he would later tell me. I surprised myself; I was stronger than I gave myself credit for. Austin added weight to the bar at a quick pace, which I think even surprised him.

Looking back, I am not sure why I stayed away from a barbell for so many years. Sure, I wasn’t exposed to it, but I also never allowed myself to even explore the idea. When I heard SoulCycle was coming to my city, I was in the very first class. When the new TRX studio moved in down the block, I couldn’t wait to try it! But lifting? Nope. Despite my firm belief that women are strong AF, there was a part of me that thought of lifting as a man’s world, or at least the kind of world where you go when you want biceps as big as your head. And if I am being totally honest, huge ‘ceps weren’t what I was looking for.

 

The kicker here is that it has has changed my body in a way that I never could have anticipated. I have lost more weight over these last three months than I have in the last few years. I am stronger and faster in just about every other workout in my life. And most recently, during a beach vacation, my partner commented on my butt. It was higher! Perkier! Lifted! Rounded! I went into heavy lifting with the very wrong idea that it would add bulk, yet here I am feeling my absolute best and more confident than I have in a long time. Even more importantly is the understanding that this confidence had less to do with how I look and everything to do with how I feel.

The thrill of doing something new mixed with a real sense of accomplishment has given me an exercise high that I have not felt in a very long time. Instead of being terrified of a barbell, I now give my trainer grief when we aren’t lifting. Through this process, I have come face to face with my physicality in a way that has never happened. There’s also a real sense of pride from seeing more weight being racked up on the bar and learning what my body is capable of handling. But more than anything, the inner confidence that I have built from this latest step in my fitness journey has helped me in all facets of my life and continues to surprise me on an almost daily basis.

Image Source: POPSUGAR Photography / Rima Brindamour

YAY! More Women’s Bars

Christmas Cheer! Two new Women’s bars from @roguefitness. Lime green for easy identification.

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What to do after you’ve blown your calorie budget.

via WebMD

Let’s face it: Everyone blows his or her calorie budget every now and then.

But you can forget that old saying, “a moment on the lips, forever on the hips.” You can get your eating back on track. Here’s how.

First, Relax

You need some perspective.

You need to eat 3,500 calories to gain one pound of body fat. One unplanned treat — a slice of cake, some fries, or even a rich meal — probably won’t make a major difference on the scale.

“We call these ‘taking timeouts,’ and we all take them,” says San Antonio nutrition consultant Rebecca Reeves, RD. “No one is perfect in their eating habits. What we have to learn is that we are giving ourselves permission to do this, and as soon as it’s over, we should go back to the eating plan we normally follow.”

The goal is to not make a habit of it.

“Most people overeat somewhere between 500 and 1,500 calories every single day,” says cardiologist Allen Dollar, MD, assistant professor of medicine at Emory University in Atlanta.

Don’t Give Up

Too many dieters throw in the towel after a splurge, says Kathleen M. Laquale, PhD, a nutritionist and athletic trainer.

“You may feel defeated and say, ‘Oh, I blew my diet … and the heck with it,” Laquale says.

“When you do overindulge, don’t be self-deprecating. You overeat for one day; let’s get back on track again. Let’s be more conscious of our portion sizes the next day.”

Cut Back a Bit, But Not Too Much

Don’t try to make up for the extra calories by skipping meals the next day. That just leaves you hungry.

Instead, cut back throughout the day with a series of small meals packed with fruits and vegetables. Their fiber will help you feel full, says Joan Salge Blake, RD, clinical associate professor at Boston University.

  • Wait until you’re hungry. Then have a light breakfast such as a bowl of low-fat yogurt and berries.
  • Mid-morning snack: a piece of fruit and an ounce of low-fat cheese
  • Lunch: a big salad with lean protein such as fish or chicken, or a whole wheat pita pocket with lettuce and tuna or turkey
  • Afternoon snack: a cup of vegetable soup and an orange
  • Dinner: a piece of fish and plenty of vegetables

Skip the Scale

After a feast, you may weigh more. That’s not because you gained body fat, but because of water retention from extra salt that was in the food you ate.

So don’t weigh yourself. Salge Blake tells her clients to weigh themselves on Fridays, when they’re likely to weigh their lowest, since people tend to overindulge more often on the weekends than on weekdays.

Stick to Your Normal Exercise Routine

Exercise is a good idea. But don’t do a mega-workout to try to burn off all the calories you just ate.

“If you overload and do more than your regular routine, you could strain a muscle, you could hurt a joint. So muscle soreness may set in. Then you can’t exercise,” Laquale says.

Track What You Eat

Set a goal for your daily calories, and write down what you eat. That helps you stay aware of what you’re eating, Dollar says.

“You have to be conscious every time your hand goes from a plate to your mouth.”