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Unless you’ve been living under a rock, you’re probably familiar with planking. Planks are a great way to strengthen your entire body including your core, traps, pecs, shoulders, arms, quads, and glutes. If you’re tired of your standard plank, which involves holding a pushup position, then try these 5 planking workouts to add a little variety.
Before you get started, make sure you have proper technique and postures as demonstrated by California Family Fitness’ Fitness Director, Jason Mathes in

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Congratulations to our #MyCalFit Instagram contest winner @cscsmom . Their winning photo received the most votes by all our fans and we love that it perfectly captures our members’ spirit, passion, and motivation for getting or staying fit. We feel honored to be a part of so many member’s fitness journey and want to thank all of our fun, creative, and inspiring entries this year!
Again, congrats to our winner @cscsmom and we hope you enjoy your 1 year FREE California Family Fitness Membership!

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Attention Members:  In our continued effort to provide exceptional facilities, we are very excited to announce that the Roseville location is being renovated!
Additions will include a new look to the front desk and lobby area, City Blends smoothies and new flooring throughout the entire facility.

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When running short on time it can be difficult to eat healthy every day. Whether you’re working the 9-5 daily grind, or you’re a busy parent shuffling kids to and from school and activities, you can never have too many time-saving meal tips. So here are a few of our favorite meal preparation tips that will make your life easier. You’ll never look at Mondays the same again!
Time Saving Meal Tips:
  1. Plan ahead: give yourself 1 hours at the beginning of the week to make a weekly meal guide. Map out what you’ll be eating every day for the next 5 days. Make sure each meal has fiber packed fruits or vegetables, a healthy amount of fats and carbs, and a good amount of protein. If you need some inspiration, visit our Healthy Recipes Pinterest board!
  2. Prep your meals: give yourself another 1-2 hours (once at the beginning of the week and once in the middle of the week) to prep your food. Cook lean proteins like chicken, fish, tofu, or beans and lightly season. Make a couple of different fresh or cooked vegetable combos like broccoli, green beans, kale, carrots, or asparagus, and some sliced fruit. Whatever you decided to do, prep the food enough so that is can be easily eaten and not a pain to prepare in the moment (you’ll be more likely to opt for a take out meal instead of a meal from home if it takes too long to prepare at lunchtime)
  3. Get acquainted with your kitchen tools: there are lots of kitchen gadgets and appliances that are designed to make meal prep a breeze. From crockpots, to food processors, to even your microwave, you probably already have most of these items in your kitchen already.
  4. Add some spice: if you’re feeling bored with your normal brown bagged lunch, add some seasons or dressings to give it some excitement. Sriracha (a tiny bit goes a long way), mustard, bbq sauce, red pepper flakes, rosemary, lemon pepper, lemon/lime juice, salsa, balsamic vinegar and EVOO,
  5. Make it pretty: you’ll be so excited to eat your prepared meal when it’s housed in a nice container. If you have a combination of food items, look for a reusable container that has separate sections to help divide it up. Either way, use a container that easily holds your entire meal in a neat and secure way. Don’t forget to pack utensils in case you’re noshing on-the-go!

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We’re so excited to welcome Spring and the beautiful weather. In observance of Easter, all of our clubs will be operating under holiday hours.

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They say variety is the spice of life. I have decided to add some variety and spice into my fitness routine. I have seen and heard great things about the x-bike classes offered at Cal Fit and knew I wanted to try it.

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It’s nearly T-shirt and tank top season. The big question is, are your arms ready? If not, you still have time to start toning your upper arms so you can rock those tops in style and confidence. Follow these exercises for firming triceps; it’s as easy as 1, 2, 3!

  1. Classic Pushups - like they say, it’s an oldie but a goodie. For a great triceps workout, performing a classic pushup helps strengthen not just triceps muscles but also abdominals, pectorals, deltoids, and trapezius as well. Make sure you keep your back straight and in line with hips while lowering towards the floor. For an added challenge, alternate lifting one leg 6 inches off the ground as you lower into your pushup. This variation will challenge your core and upper body strength more and improve your balance.
  2. Triceps Dips - start by sitting on a stable bench or chair. Extend both feet out in front with knees slightly bent. Lift yourself up off the chair with body weight supported on straight arms with fingers facing outward. Lower your torso down slowly, keeping your back straight, knees bent, and hands stable until your elbows are bent at a 90 degree angle. Slowly rise back to start position.
  3. Triceps Extensions - this can be performed in a variety of variations. You can either lay on your back, with knees bent and dumbbells at your side. Raise dumbbells up with arms straight, then slowly lower weights down, bending at the elbow about 3-5 inches away from the sides of your head. You can also perform this exercise in a standing position with a cable machine. Pull cable down and towards you with straight back and slightly bent knees. Release cable slowly back to start.
Did you know that toned arms and shoulders will help you stand tall and improve your posture? So focus on exercising your triceps 3-4 times a week to strengthen arms, increase muscle definition, and improve overall tone. Don’t forget to perform each exercise slowly to create resistance. This will fatigue the muscles and help tone your triceps faster. For more information on strength training at California Family Fitness, visit our class listings here.

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We are thrilled to announce that our new downtown club, located at 1012 K Street, will officially open the week of April 28th!

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We’ve all been guilty of grab-and-go lunches from big-name fast food chains at one time or another. And although we won’t judge you for this, we DO want to encourage you to make smart and healthy choices, even when you’re short on time. So the next time you’re needing a quick meal while out and about, choose one of these easy on-the-go lunch options - that are healthy too! Psst, we have a quick prep tip later, so stay tuned!
  1. Turkey and cheese roll ups. This protein packed lunch option makes eating on the go easy. Simply take a string cheese stick and wrap sliced turkey meat around the cheese. For a creamer option, spread low fat cream cheese on a slice of turkey and roll. Add cucumber or carrot slices for a crunchy dose of veggies.
  2. Salad shakers. You may have seen these on Pinterest, but if you haven’t, fill a mason jar with all your salad fixin’s starting with liquid items on bottom and move up to dry ingredients and lastly your leafy greens. When you’re ready to nosh, just give your jar a good shake to mix ingredients together. Visit this blog for lots of mason jar salad ideas and don’t forget to pack yourself a fork!
  3. Pita pouch. Instead of your traditional PB&J on wheat, try stuffing a whole wheat pita pocket with your favorite fresh ingredients. Try mixing avocadoes with a little lemon juice and pepper, add in mozzarella cheese, cherry tomatoes, sliced onions, lettuce, and olives for a mediterranean delight. Or go for a chicken waldorf variation, mix finely chopped cooked chicken with low fat plain greek yogurt, chopped apples, walnuts, celery, and grapes. Sprinkle in salt and pepper to taste.
  4. Quinoa cakes. Cook quinoa according to directions. Mix minced garlic, cubed butternut squash, chopped kale and onions, 1 egg, and olive oil. Form into small 2” rounds and let rest in fridge for 30-40 minutes. Fry in a nonstick pan (using coconut oil or olive oil for frying) until outsides begin to brown, approximately 2 minutes (gently smash the cakes while cooking and flip over mid way through). Now you can throw these in a travel container for a quick on-the-go lunch.
Eating lunch on-the-go can be healthy, you just have to do a little planning and prepping ahead of time. These smart fitness conscious choices will pay off at the end of the day and you’ll feel so much happier and healthier!

Quick Prep Tip: spend 60 minutes on Sunday night prepping all your easy lunches for the week. Store in clear containers (or jars) for grab-n-go ease. Also, keep a bowl or box of non-perishable items such as nuts, crackers and fresh fruit like bananas, apples, or oranges that you can snag for your lunch box.

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Going to the gym is a great way to get in shape, lose weight, and sometimes even make new friends, but if you're not happy with your body, going can be hard. The good news is you don't have to let nerves keep you from a good workout. Here are some tips to gain confidence at the gym (and in life too).

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Calling all California Family Fitness members! Now through April 10th, snap a photo of your Cal Fit member card, share it on Instagram using the #MyCalFit hashtag and you could win a 1 year membership with Cal Fit!

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Since 1991, California Family Fitness has had the distinct honor of serving the Sacramento area with family-friendly fitness facilities designed to bring out the best in you and your family.
We are excited to announce that California Family Fitness has been nominated for “Best Gym” and “Best General Fitness” on the KCRA A-List!

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Join us tomorrow, March 27th at the Arden Cal Fit as we celebrate our completed remodel! The club now has:

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FIRST DAY OF SWIM LESSONS! Children are often nervous for their first day of swim lessons, even if they have taken them before.  They are going into a new environment with a new person. 

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The sun is shining and Spring is almost here, which means it’s time to get ready for SWIM LESSONS! Why not learn how to swim at the gym? Swim Lessons are taught by WSI (Water Safety Instructor) & ASI (Aquatics Swim Instructor)-certified teachers who conduct classes in private and group settings. Regardless of your age or current ability, we have lessons to fit you or your child’s needs.
Swim Lessons are available at the following locations:
  • Arden
  • Citrus Heights
  • Elk Grove
  • Folsom
  • Laguna
  • Natomas
  • Orangevale
  • Rocklin
  • Sunrise/Hwy50
Click here for details, session dates, and both Private & Group Swim Lesson pricing. You do not have to be a current Cal Fit member!

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2013 was a breakout season for the Folsom Bike women’s team, which included victories at Copperopolis, Sea Otter, Dunnigan Hills and Folsom Classic. In 2014, the team plans to maintain its level of excellence and strive to contend with NorCal’s top teams and riders as they target prestigious NCNCA road races and criteriums. 

Meet the team:
  • Marley Smith – 2013 U.S. Masters Road National Championship silver medalist and Cal Fit Group Fitness Instructor at the Roseville and Rocklin locations
  • Danielle Haulman
  • Heather Lipana
  • Sofia Marin
  • Claire Morgan
  • Diane Moug
  • Heather Van Sickle
  • Judy Wexler

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After gaining 60 pounds during each of my pregnancies, my weight was a constant battle. I dieted for 3 years, making good progress but always felt it was two steps forward and one step back on the scale. I kept at it because I knew I had to get a hold of it for my health. As a working mom of two, getting to the gym was the last thing I thought I could do, much less wanted to do. I had always made excuses for why I shouldn’t workout. I grew up in a family with parents who are very fit and active. In fact, I even grew up with a gym in our garage. Being 4’11” I have always been small but “thick”. I was in decent shape throughout my childhood and teen years. But as a teen, I was more interested in other things than taking time to be active and taking care of myself.

The day my youngest child started preschool I realized I didn’t have any more excuses. I knew that working out was the only way I was going to get back to my pre baby weight. I looked in the mirror and decided that enough was enough; I didn’t like that when I looked in the mirror I didn’t feel like I was looking at myself. I looked up local gyms and signed our family up at California Family Fitness that day.

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A little bit about me: I have been serving in the United States Air Force as a Security Forces member for five and a half years. I was stationed in Texas for three years and served two tours to Iraq between 2009 – 2011. I was then transferred to Beale AFB in 2012. When I eventually moved to Rocklin in 2013, I decided to join California Family Fitness.

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We want you to enjoy coming to the gym and making fitness part of your healthy lifestyle… and it’s equally important to us that our mini-members look forward to gym time, too! Check out some of the fun upcoming events happening in Childcare & Kidz Klub at the Elk Grove location:

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Last month, we put some of our awesome Body Fit participants to the test by hosting the Body Fit Games! Each team had to complete the following 5 exercises in 90 second intervals:

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