Cold mornings, dark afternoons and a calendar that feels aggressive doesn’t aid in motivation. Winter can dismantle even the best fitness routines. You tell yourself you’ll get back to it tomorrow. Then tomorrow shows up with freezing temps and zero motivation.

That’s where indoor cycling slides in. A spin class winter workout can reignite your routine. A warm studio along with a structured ride and music that pulls you out of your head and back into your body. You leave energized instead of drained, accomplished instead of feeling guilty.

If winter has been messing with your momentum, indoor cycling for winter fitness might be the prefect reset.

Why Winter Is the Hardest Season to Stay Active

Winter makes exercise harder. Cold temperatures alone are enough to shut down outdoor plans. Icy sidewalks, snow-covered trails or a cat that wants to snuggle under warm blankets and suddenly that run feels negotiable. Shorter daylight hours don’t help either. Less sunlight can affect energy levels and mood, making it harder to find the spark to move at all.

Why Indoor Cycling Is Ideal for Winter

Indoor cycling was practically built for colder months. A climate-controlled studio means the workout happens whether it’s snowing, sleeting, or just sadly gray outside. That reliability matters. Consistency is hard enough in winter without weather becoming another excuse.

Our instructor-led structure also eliminates decision fatigue. You don’t have to plan the workout or guess if you’re doing enough. The ride is designed for you. Follow the cues, adjust resistance as needed, and stay present.

Most importantly, cycling keeps routines intact when everything else feels disrupted. Same class times. Same welcoming environment. Same sense of rhythm, even when winter tries to knock it off balance.

Mood-Boosting Benefits of Spin Classes

Spin classes are a powerful “beat the winter blues” workout, and the benefits go beyond physical conditioning.

Like any form of exercise, indoor cycling triggers endorphin release, which supports mental well-being and stress relief. But cycling adds a few extra layers that matter in winter.

Music plays a big role too. A well-curated playlist can shift your mood before the warm-up is over.

Group rides also create accountability without pressure. You’re not competing with anyone but yourself. On days when motivation is low, that shared effort can be the thing that gets you through the door and keeps you pedaling.

Efficient Cardio and Calorie Burn

Winter schedules tend to be packed with short days and long to-do lists. That’s where cycling earns its reputation as one of the most efficient winter cardio classes available.

Spin classes rely on interval-based training, which maximizes cardiovascular benefits in a relatively short window of time. You alternate between intensity and recovery, pushing your heart rate up, then giving it space to come back down.

Beginners can ride comfortably while experienced cyclists dial up resistance and intensity. Everyone gets a strong workout without feeling overwhelmed. In 45 to 60 minutes, you can walk out knowing you’ve done something meaningful for your body and your energy levels.

What Makes acac Cycle Classes Stand Out

Not all winter cardio classes feel the same. The environment matters, and so does the approach. At acac, experienced instructors lead every ride with clear coaching, thoughtful pacing, and genuine encouragement.  Whether it’s your first class or your fiftieth, you’ll feel supported from start to finish.

Purpose-built studios enhance comfort and performance, creating a space where riders can focus on movement instead of icy conditions. Classes are designed to be inclusive, welcoming all fitness levels without pressure.

Cycling also pairs naturally with other parts of a well-rounded routine. Many members balance spin classes with strength sessions or recovery work. That combination helps keep winter training sustainable.

How to Make Cycling a Winter Fitness Staple

Scheduling classes in advance can help remove friction. When a ride is already on your calendar, you’re less likely to talk yourself out of it. Pairing cycling with strength or recovery sessions supports long-term progress.

Aim for a realistic weekly frequency, usually two to three classes per week. That’s enough during a busy season. Most of all, focus on showing up. Some rides will feel strong. Others won’t but showing up counts.

Ready to Ride Through Winter

Winter workouts don’t have to feel like a grind. You can explore acac’s group exercise schedule to find a ride that fits your week, or check out membership options and trial passes to experience winter workouts that feel energizing, motivating, and sustainable.

The post Beat the Chill with the Burn appeared first on acac Fitness & Wellness.

We’d like to approach fitness goals a little differently. Instead of doing more, let’s focus on doing something consistently. Enter micro-habits. These are small habits for fitness and wellness that fit into real days, not ideal ones. Micro-habits don’t require a personality change or a free calendar. Just a few intentional minutes, repeated often enough to matter.

Why Big, All-or-Nothing Fitness Plans Often Fall Apart

Many ambitious fitness plans collapse under their own weight. Daily workouts, strict meal plans, and all-or-nothing expectations often leave zero room for busy weeks, low energy, or stress.

There’s usually a familiar pattern. Motivation is high at the start, and everything feels manageable. As weeks pass, pressure creeps in. You miss a workout or skip a meal plan, and suddenly the goal feels broken, making it easier to quit than restart.

Time constraints play a big role, as does mental load. When goals are rigid, they don’t bend with real life. They snap, and when that happens, many people assume they’ve failed.

That’s not a lack of discipline. It’s just a mismatch between expectations and reality. Sustainable fitness goals and healthy habits are built on flexibility. Realistic fitness goals leave room for imperfect days, busy weeks, and changing seasons.

What Are Micro-Habits?

Micro-habits are actions so small they remove resistance. They take minutes, not hours, and are designed to be almost impossible to skip. Think of them as starting points, not end goals. The value is in showing up, not finishing big.

Outside of fitness, micro-habits might look like drinking a glass of water first thing in the morning, checking posture during meetings, or taking a short walking break between tasks. Simple. Repeatable. Low pressure.

In fitness, small habits might be a brief stretch, a quick lap in the pool, or stepping into a class without committing to the entire session. These are healthy habits that meet you where you are.

Why Micro-Habits Actually Work

Consistency beats intensity. Micro-habits work because they lower the barrier to entry. When something feels doable, it gets done. And when it gets done regularly, it builds momentum.

Habit stacking reinforces this. Pairing a new habit with something you already do makes it easier to remember and harder to avoid. Stretch while your coffee brews, walk while you take a call, or take a few deep breaths as you head to your car.

There’s also a confidence effect. Small daily wins add up. Each action reinforces the idea that you follow through. Over time, that shifts identity. You’re no longer trying to become someone who works out; you’re someone who shows up and moves consistently.

Realistic Fitness & Wellness Micro-Habits Anyone Can Start

Here are a few realistic micro-habits that work in real life:

• Five minutes of stretching or mobility work at the start or end of your day
• One lap in the pool or five minutes on a rower
• Showing up just for the warm-up portion of a class
• Parking farther away or choosing stairs instead of elevators
• Ending any workout with one intentional stretch

None of these require perfect conditions. They don’t demand high intensity. They simply keep the habit alive.

How Micro-Habits Fit Naturally Into Life at acac

One reason micro-habits work well at acac is the environment itself. The variety of spaces makes it easy to commit to something small without feeling boxed in.

Flexible class schedules reduce pressure. You don’t have to stay for the entire session to benefit. Pools, cardio floors, recovery areas, and open movement spaces allow for short visits that still count.

There’s also a welcoming culture that supports participation. No one’s tracking your time or measuring your effort. Progress without perfection is all part of the experience.

How Small Habits Compound Into Big Results Over Time

Small habits grow naturally. Once consistency is established, effort often increases on its own. Five minutes turn into ten, one lap becomes a few, and a warm-up can turn into a full class.

The biggest changes aren’t always physical. You’ll start to see momentum build and routines stabilize. Over time, that mental resistance fades and movement becomes second nature, like brushing your teeth.

Success shifts away from numbers on a scale and toward showing up regularly. This mindset supports long-term wellness.

Build Sustainable Progress That Lasts

You don’t need a dramatic overhaul. It needs one small habit you can repeat. Choose something simple, stay patient, and adjust when life changes. That’s how realistic fitness goals become sustainable fitness goals.

acac is here as your long-term wellness partner. Visit your local club this month and commit to one small habit, or try our facilities with a 1-Day Trial membership and start building momentum with movement and community.

The post Small Wins, Big Impact: The Power of Micro-Habits in Achieving Lasting Fitness Goals appeared first on acac Fitness & Wellness.

Doing cardio and strength exercises makes your heart stronger, lowers blood pressure, and helps your circulation. Exercise also raises good cholesterol (HDL) and lowers bad cholesterol (LDL), which can help prevent heart attack, stroke, diabetes, and obesity. Plus, moving your body helps improve your mood and lower stress.

Discover how to care for your heart through effective cardio workouts, simple lifestyle habits, and the support acac provides to help you improve and maintain cardiovascular health.

Why Heart Health Matters

Heart disease remains the leading cause of death in the United States and around the world, impacting millions of families every year. And while heart disease is a serious global challenge, each day offers a fresh chance to support and strengthen your heart.

Simple, positive actions, like walking, biking, or joining a group fitness class, don’t just raise your heart rate; they boost your energy and lift your spirits. Every time you move, you help your heart become stronger and more efficient, which means you’ll feel better both physically and mentally.

Regular exercise can gently lower your blood pressure, improve your cholesterol levels, and encourage healthy circulation. Staying active also helps reduce inflammation and supports your body in managing blood sugar, lowering your risk for type 2 diabetes.

The good news is that even short, regular bursts of movement throughout your day can greatly benefit your heart. At acac, we’re here to help you every step of the way, so you can enjoy your journey, see your progress, and feel healthier and happier!

Best Cardio Workouts for a Healthy Heart

Discover engaging cardio workouts that support your heart and keep you motivated and feeling great. Try treadmill intervals to challenge your endurance, join energizing cycling classes, or get a full-body workout with rowing and elliptical sessions. Each activity offers unique benefits for your cardiovascular fitness, making it easy to find your favorite way to move.

At acac, our group exercise classes give you an uplifting experience every time. You’ll get your heart rate up, build stamina, burn calories, and leave each session feeling empowered. With dynamic music and enthusiastic instructors, you’ll stay encouraged and inspired as you work toward your heart health goals.

Heart-Healthy Tips Beyond the Gym

Taking care of your heart isn’t just about working out at the gym, it’s about making healthy choices every day. By eating smart, moving daily, and handling stress, you can take good care of your heart both in and out of the gym.

Eating well is key. Try filling your plate with vegetables, fruits, and whole grains, and pick lean proteins like fish, chicken, beans, and nuts. Choose healthy fats, like those from vegetable oils, and go for low-fat or fat-free dairy. Try to eat less food with lots of saturated fat, salt, sugar, and sweeteners. These simple food swaps can help keep your heart healthy.

Staying active outside the gym also matters. Walk, take the stairs, or stretch during the day. Every bit of movement helps your heart get stronger.

Managing stress is important for your heart too. Stress can raise your blood pressure and hurt your health. Try relaxing activities like meditation, yoga, or deep breathing. Get enough sleep (7–9 hours each night) and spend time with friends and family. These habits can lower stress and help keep your heart safe.

How acac Fitness Supports Heart Health

At acac, we help you care for your heart in more ways than just workouts. Our group fitness classes are focused on cardio, and our personal trainers can tailor sessions to your heart health goals. You’ll also find club amenities that support a heart-healthy lifestyle, like health coaching, VO₂ max and metabolic testing, and nutrition counseling.

Our dedicated medical wellness team, including nurses, registered dietitians, and certified trainers who hold CPR and First Aid certifications, are always available to guide you, whether you’re new to fitness or managing specific health concerns.

Recharge and rejuvenate in our acac Recovery Zones, designed to help you bounce back and get the most from every workout.

Are you ready to begin? Experience acac with a 1-day trial for $10 and join one of our energizing cardio classes as you celebrate Heart Health Month this February and take the first step toward a stronger, healthier heart with acac.

The post National Heart Health Month: Top Cardio Workouts appeared first on acac Fitness & Wellness.

Group Exercise Classes

Below you will find our schedule of classes for the weekend at both clubs. Just click on the schedule to open it up into a printable format. acac donates $1 for each class a member takes and $5 for each class a guest takes to Cookies for Kids’ Cancer. Members may bring guests free of charge to any Ber’s Bowl class during the weekend (as space allows). Registration for classes will take place online 25 hours in advance up until 1 hour prior to class or at the club in person beginning 30 minutes prior to class start time. Please check in at our table in front of Studio A prior to your class so we can count your attendance.

Silent Auction

Running Friday, February 6 at 4:30pm through Sunday, February 8 at 1:00pm, members and guests may bid on auction items. Winners will be contacted during the following week to arrange for payment and pick up of their items. One-hundred percent of raised funds are donated to Cookies for Kids’ Cancer.

T-Shirt Sale

Long sleeve ($27) and short sleeve ($22) commemorative t-shirts are available for purchase at the Midlothian Logo Shop. All proceeds are donated to Cookies for Kids’ Cancer. Quantities are limited; don’t delay!

Chili Quart Sale and Chili Cook Off

Pre-order White Chicken Chili or Todd’s Kitchen Sink Chili (2023 winner) by the quart for pick up on Friday or Saturday of Ber’s Bowl at acac Midlothian. Quarts are $15 each. On Saturday, February 7, 11am-1pm, we will hold our Ber’s Bowl Chili Cook Off. Stop by to sample a flight of chili for a small donation and vote to crown the 2026 Chili Cook Off Winner!

Bake Sale

Look for our Bake Sale throughout the weekend. More info TBA.

Bench Press Competition

Our inaugural Ber’s Bowl Bench Press Competition will be held Saturday, February 7 at 1:00pm in the free weight area at acac Midlothian. Each competitor will have 3 attempts at hitting their max weight on the bench press. Competitors are allowed to use elbow sleeves, wraps and wrist wraps. Rules will be reviewed prior to competition starting. Medals and bragging rights will be awarded to top finishers. Entry is $25 per competitor and will be donated to Cookies for Kids’ Cancer. Register here on the member portal/app or at the front desk.

The Ber’s Bowl Story

Ber (“Bear”) is the 22-year-old son of acac Midlothian Group Exercise Instructor and Personal Trainer Amber van der Meer. He is an extremely special young man who has won the hearts of everyone at acac and in this community.

In 2007, after Ber’s 4th birthday, family and friends were devastated to learn that he was diagnosed with Stage-4 Neuroblastoma, a type of children’s cancer. Since then, Ber is quite a warrior, fighting through numerous surgeries, radiation, chemo, and other difficult treatments. Each year, acac has raised money through Ber’s Bowl, initially to help fund treatments for Ber and then for pediatric cancer research, and occasionally to help another member of the acac community in their fight.

The post Ber’s Bowl | Feb 6 – 8, 2026 appeared first on acac Fitness & Wellness.

That’s what acac holiday fitness is all about, realistic routines that fit your life, not the other way around.

Why Staying Active Matters During the Holidays

The holidays can feel like an endurance event in their own right, late nights, rich food and drink, and constant movement that unfortunately usually doesn’t count as exercise. But a few quick workouts can make a big difference. Staying active helps manage stress, keeps energy levels steady, and maintains strength you’ve worked for all year long.

When you see it as balance rather than punishment, exercise suddenly feels much more manageable. A 20-minute workout can do more for your focus and mood than an extra cup of coffee or another scroll through your phone. When schedules are tight, short workouts help you stay grounded both mentally and physically, so you can actually enjoy the holiday season instead of just powering through it. We’ll look at three workouts that are quick and effective.

3 Quick Workouts to Keep Your Strength Up

Even with limited time, like waiting in the airport for your late flight, or in the hotel room, you can squeeze in session that counts. Try one of these short workouts, no gym marathon required.

1. Total-Body Circuit (No Equipment Needed)
Set a timer for 20 minutes and cycle through these exercises:

• 15 squats
• 10 push-ups
• 20 walking lunges
• 30-second plank
• 10 burpees

Repeat the circuit 3–4 times with minimal rest. It’s quick, sweaty, and gets your heart rate up while hitting every major muscle group. If your body says “no” to burpees try jump squats, mountain climbers, jumping jacks or march in place.

2. Dumbbell Power Session
At the gym grab a set of moderate weight dumbbells and perform:

• 10 goblet squats
• 10 bent-over rows
• 10 shoulder presses
• 10 Romanian deadlifts

Rest 30 seconds between rounds. Go for 4–5 total. It’s simple, efficient, and keeps your strength base solid even when you’re short on time.

3. Group Strength Class or HIIT
If you’re near to your acac club, jump into a group strength class. You’ll get guidance, energy, and accountability, plus a few well-timed groans when the instructor adds “just one more round.” Group fitness is one of the easiest and fun ways to stay consistent through the holidays.

No-Equipment Options for Travel Days

No gym? No problem. Pack a resistance band or use your own bodyweight, both go a long way when you’re on the move.

• Hotel Room Routine – Alternate 15 squats, 10 push-ups, and 20 jumping jacks for 10 minutes.
• Airport Stretch Break – March in place, shoulder rolls, and calf raises keep blood flowing during long delays.
• Outdoor Reset – Go for a brisk 15-minute walk or jog wherever you are.

These small movements keep stiffness at bay and maintain your rhythm until you’re back in your normal fitness routine.

Time-Saving Tips for a Holiday Fitness Routine

You don’t need more hours in the day, just smarter use of the ones you already have. Try these quick adjustments to make your workouts stick.

1. Schedule Them Like Appointments.
If it’s on your calendar, it’s more likely to happen. Treat a 20-minute workout like a meeting you cannot skip. Keep your gym bag packed and ready in the car.

2. Combine Cardio and Strength.
Think of compound moves like squats with presses or lunges with curls, they raise your heart rate and build strength in half the time.

3. Add Micro Workouts.
Ten push-ups before your shower. A one-minute plank before bed. A few air squats while dinner’s in the oven. These moments add up more than you think.

The point isn’t perfection, it’s movement. Consistency keeps you feeling good through the holidays and helps you avoid the dreaded January “starting over” feeling.

How acac Helps You Stay Consistent

At acac, we get that your time is limited, especially this time of year. That’s why acac holiday fitness options are designed to keep things simple, efficient, and motivating.

Pop in for a quick class, jump into a group fitness class, or work one-on-one with a trainer who can customize short workouts around your schedule. Our gyms are open around your schedule, with amenities that make it easier to fit in a session, from child care to clean locker rooms and equipment that’s always ready to go.

And if you’re traveling or juggling events, our trainers can help you map out an easy at-home or travel-day plan that keeps you on track until the decorations come down.

Try a workout at acac!

Whether you’ve ten minutes or an hour, movement is what keeps you going through the winter, and we’ll help you make the most of it. Stop by your nearest acac location or grab a one-day pass to try a quick workout that fits your holiday schedule.

Stay strong, focused and remember, fitness doesn’t take a holiday, but it can absolutely fit into one!

The post Stay Strong Through the Holidays: Quick Workouts for a Busy Season appeared first on acac Fitness & Wellness.

This blog is written in partnership with Dr. Sarah Stombaugh, Obesity Medicine Physician and Founder of Sarah Stombaugh, MD – Personalized Weight Loss.

Struggling to start a regular workout routine or difficulty maintaining results? You might have looked into medications such as Ozempic or Wegovy. These GLP-1s are a class of FDA-approved drugs that mimic a natural hormone to help control blood sugar, appetite, and digestion. These medications are oftentimes utilized to combat type 2 diabetes, as well as obesity. We connected with Dr. Sara Stombaugh, owner and founder of Sarah Stombaugh, MD Personalized Weight Loss, who dives into the path of starting and sustaining your fitness routine on GLP-1 medications.

What should people know about starting or sustaining an fitness routine while taking GLP-1 medications like Ozempic or Wegovy?

Exercise plays an important role during the weight loss journey, especially in terms of building and maintaining muscle mass. I encourage people to start where they are and build from there. There are certain considerations, like making sure to get plenty of hydration and emphasizing protein, which can be more challenging while using GLP-1 medications. 

Can lifestyle choices like diet and hydration help manage some of the common side effects of GLP-1 medications?

Lifestyle choices are an important part of managing common side effects of GLP-1 medications. The most common side effects are gastrointestinal, such as nausea, constipation, or diarrhea. To manage nausea, I encourage my patients to stay well-hydrated with a sugar-free electrolyte beverage and to emphasize protein. We often encourage patients to consume what we call “protein liquids” like protein shakes, protein waters, or broths. These are often easier to get down when one is feeling nauseated. Certain vitamins and supplements, like vitamin B6, ginger, and peppermint, can also be helpful in reducing nausea. To manage bowel changes, I recommend using a fiber supplement like psyllium husk. Fiber should be taken with plenty of water and can be helpful for managing both diarrhea and constipation. Adequate hydration and regular physical movement are also important to support healthy bowel habits. 

What advice do you give to patients who experience a weight loss plateau while on a GLP-1 medication?

Plateaus during the weight loss journey are common, and sometimes they are actually a good thing! First, we need to decide if someone is actually in a plateau. While there are different definitions, I will define a plateau as no weight loss over a month or longer. However, plateaus may be a sign of body recomposition. So even though the number on the scale is the same, the body has actually gained muscle and lost fat. When someone is in a plateau, it can be helpful to do a body composition scan or to look for non-scale victories, such as changes in waist circumference or clothing size. 

However, true plateaus do happen as well, and they are great opportunities to re-evaluate the plan. Plateaus may be a sign that one needs to make an adjustment to their nutrition plan, exercise plan, and/or to adjust their medication dose. 

How can individuals on GLP-1s protect muscle mass while losing weight, and what role does strength training play?

While we often speak of weight loss, what we really desire is for our bodies to preferentially lose fat mass and to minimize muscle mass. It is important to note that some decrease in muscle mass can happen during the weight loss journey, whether someone is utilizing medications like GLP-1’s or not. However, there are important steps you can take in order to reduce muscle mass loss during the weight loss journey. The most important things are regular movement, particularly resistance training, and adequate protein intake. Protein needs will vary significantly from one individual to another, so it is important to have a conversation with whoever prescribes your GLP-1 medication or with a registered dietician, so you understand the protein needs for your own body. 

What habits or programs do you recommend for people coming off GLP-1s to maintain their weight loss and overall health?

It’s important to note that GLP-1 medications are designed for long-term use. While there are people who may use them temporarily, it’s important to understand why they were prescribed for you and what role they are playing before deciding to stop your medication. Before stopping any medication, you should always speak with the prescribing provider. When a person does desire to stop the medication, it is ideal if they can wean off of it, rather than stop abruptly. 
Emphasis on nutrition, which includes lots of whole foods, particularly those that contain protein, fiber, and healthy fats, will be most supportive of long-term metabolic health and weight maintenance. Regular exercise, both cardiovascular exercises and resistance training, plays an important role in weight maintenance as well. 

About Dr. Stombaugh
Dr. Sarah Stombaugh is a family medicine physician and diplomate of the American Board of Obesity Medicine. Graduating from Creighton University Medical School and completing her family medicine residency at the University of Chicago, Dr. Stombaugh practiced outpatient primary care in Evanston, Illinois, before moving to Charlottesville, Virginia, with her family.
Upon moving to Charlottesville, Dr. Stombaugh opened a private practice weight loss clinic, in which she sees patients at her downtown Charlottesville office and by telemedicine throughout the states of Virginia and Illinois.
In addition to her clinical work, Dr. Stombaugh is the host of the “Conquer Your Weight” podcast. Through this platform, she shares valuable insights, expert opinions, and practical advice on weight management, contributing to the well-being of a broader audience. Dr. Stombaugh believes in empowering both individuals and the medical community in order to promote an evidence-based approach to the treatment of obesity.

. . .

NEW! GLP-1 Weight Management Support at ACAC

We designed a 3-month program specifically for individuals who are currently taking or considering obesity management medications (GLP-1s, GIPs, etc). Participants work with our specialty trainers to ensure a personalized exercise and nutrition/health coaching plan. The program includes 1-on-1 meetings, support group-type interactions, monthly educational seminars, and more. Learn more and connect with our trained professionals to see if this program is right for you.

The post Starting & Sustaining Your Workout Routine on GLP-1s: Expert Tips from an Obesity Doctor appeared first on acac Fitness & Wellness.

This can be a great time to get back on track. Think of fall as a bridge, the calm before the holiday chaos. A few small choices now can make a big difference later, when your calendar fills and the dessert trays start multiplying. You don’t need a total reset, just a return to consistency: a few workouts each week, balanced meals, and a little thought behind your routine.

Why Fall Is the Perfect Time to Reset Your Routine

The beauty of fall is the weather and the rhythm it brings. After summer’s busy energy, most of us crave some structure again. There’s comfort in routines like set bedtimes and planned workouts. Finally, a schedule that feels like it’s yours.

This season also invites a mental reset. Cooler days naturally shift our energy inward. It’s easier to reflect, plan, and build habits that stick because we’re less distracted. Fitness becomes less about “getting ready for summer” and more about how you want to feel.

Use this time to set simple anchors:

• Pick a workout time and guard it like an appointment
• Add a Sunday grocery run to your calendar
• Aim for 10 quiet minutes in the morning before screens take over

Fall should be about finding what keeps you steady.

Exercise Benefits of Consistent Fitness Before the Holidays

A steady fitness routine now can make all the difference later. Building consistency before the holiday rush helps your body handle stress better, keeps your metabolism humming, and even boosts your mood when days get even shorter.

At acac Fitness & Wellness, you’ll find plenty of ways to stay active and motivated.

• Try joining a group fitness class to help stick to your goals.
• Work with a personal trainer for tune-ups.
• Focus on strength training to build muscle and resilience through winter.

Gym classes also add a lot of variety to your workouts, making it more fun to stay consistent.

By investing time in your fitness this fall, you’re preparing for holiday indulgences and setting a foundation for long-term wellness.

Explore more tips for fall fitness and strength training here: acac Wellness Blog

Nutrition Tips for a Healthy Holiday Season

Nutrition plays a huge role in how you feel, perform, and recover. Fall’s seasonal foods make it easier than ever to eat well, think hearty soups, roasted vegetables, and crunchy apples. And, as we all know, when the holidays start rolling in, good habits can easily slip by.

Here are five simple nutrition tips to help you stay focused this season:

1. Meal prep once or twice a week so you’re not depending on grab-n-go fast food.
2. Fill your plate with seasonal, colorful produce like sweet potatoes, squash, and kale.
3. Keep the water coming. Cooler weather can trick you into drinking less water, so keep a bottle filled.
4. Skipping breakfast or lunch often leads to overeating later, especially at holiday parties.
5. Enjoy seasonal treats, but pair them with plenty of lean proteins, whole grains, and veggies to stay satiated.

For more nutrition guidance and seasonal meal inspiration, visit our Nutrition Guide.

Sleep, Stress Management, and Lifestyle Wellness

You can have the best workout plan and the healthiest meals, but without rest, it will fall apart fast. Good sleep strengthens your immune system, helps your body recover, and is a must for stress management.

Of course, November often kicks off a whirlwind of schedules, events, work projects, travel plans. Some days won’t go perfectly, and that’s okay. The key is to roll with it. Maybe your workout becomes a 20-minute walk, or your bedtime shifts slightly. Wellness isn’t about being inflexible but maintaining a balance even when life gets busy.

Tiny shifts can make a big difference.

• Take a few deep breaths before bed.
• Stretch when you wake up.
• Swap screen time for a quiet moment with tea or a warm bath.

acac Fitness & Wellness Programs to Help You Stay on Track

If you’re ready to stay consistent this fall and feel your best through the season, acac Fitness & Wellness has programs designed to support every aspect of your health. From group fitness and yoga classes to personal training and physician supervised care, you’ll find a community that makes wellness enjoyable and sustainable for the long haul.

Fall back into a healthy routine before the holidays! Explore acac Fitness & Wellness classes, personal training, and wellness programs to stay consistent. Get your one day pass today.

The post Fall Back Into Routine: Build Healthy Habits Before the Holidays appeared first on acac Fitness & Wellness.

November 1 – 30 | Trackside Cafe Special
Purchase egg blossoms, a breakfast wrap or biscuit sandwich and enjoy a FREE hot beverage with your breakfast. Includes your choice of coffee, hot tea or hot chocolate.

November 1 – 26 | Dolphin Babies – Morning | Ages 6 months – 2 years | Mon, Wed, Sat | 10:30-11:00am | member $85 non-member $110
Dolphin Babies swim lessons are designed for young children and their caregivers, creating a fun and safe environment to learn the basics of swimming. These classes focus on building water confidence, encouraging bonding between parent and child, and developing foundational swimming skills through engaging activities and games. Class meets once per week, choose your day. Please come prepared to get in the water each class with your child.

November 3 – 27 | Dolphin Babies – Evening | Ages 6 months – 2 years | Mon – Thu | 4:30-5:00pm | member $85 non-member $110
Dolphin Babies swim lessons are designed for young children and their caregivers, creating a fun and safe environment to learn the basics of swimming. These classes focus on building water confidence, encouraging bonding between parent and child, and developing foundational swimming skills through engaging activities and games. Class meets once per week, choose your day. Please come prepared to get in the water each class with your child.

November 3 – 28 | Dolphin Swim School | Ages 3 – 7 | days and times available vary based on level | member $85 non-member $110
The Dolphin Swim School is an ideal learn-to-swim program for novice swimmers. Our instructors are trained in the Starfish Aquatic International Swim School curriculum, focusing on creating safer swimmers by developing swim and safety skills. The program includes four, 30-minute classes meeting once per week (choose your day) designed to help students develop a foundation of swimming skills in a child-centered environment. Group size is limited to four children.

November 3 & 4 | Kids Day Off | grades K – 8 | 7:00am-6:00pm | member $70 per day non-member $90 per day
When Chesterfield County Public Schools are closed, Adventure Central is open for a fun-filled day. Kids are grouped with similar ages and enjoy a variety of activities indoors and out. Lunch is available for purchase for $8.

November 5 – 29 | Beginner Karate | ages 5 – 11 | Wed 6:00-7:00pm or Sat 9:00-10:00am | member $175 non-member $210
Kids are invited to build strength, flexibility, and endurance while learning the fundamentals of traditional Karate with instructor Rafa. Along the way, students will practice self-defense techniques, develop discipline and grow in confidence—all in a fun and supportive environment.

November 10 – December 18 | Dolphin Club | ages 8 & under | Mon – Thu | 4:45-5:15pm | member $170 non-member $240
Looking for a way to keep your kids in the pool year-round? Dolphin Club teaches stroke technique and helps with endurance during the fall, winter and spring. It is perfect for those considering joining or returning to summer swim team. Attend as many or as few practices as fits in your schedule. Participants must be able to swim half the length of the pool.

October 6 – November 6 | Dolphin Club | ages 9 & up | Mon – Thu | 5:15-6:00pm | member $205 non-member $290
Looking for a way to keep your kids in the pool year-round? Dolphin Club teaches stroke technique and helps with endurance during the fall, winter and spring. It is perfect for those considering joining or returning to summer swim team. Attend as many or as few practices as fits in your schedule. Participants must be able to swim half the length of the pool.

November 13 | Healthy Horizons Luncheon | 12:30pm | member FREE non-member $10
Join us for this month’s presentation from Dr. Kenneth Qiu as he presents on Primary Care Interventions: for the Top 2 Killers: Heart Disease & Cancer. Advances in screening and treatment make these diseases more preventable alongside good primary care. Enjoy a light lunch from the Trackside Cafe while you listen.

November 14 | Movie Night on the Courts | 17 years old and under | 6:00-8:00pm | FREE
Join your junior tennis friends for a relaxed evening watching a movie on the tennis courts and enjoying free popcorn. Bring a blanket!

November 14 | Kids Night Out: Fan-Natic Friday | grades K – 8 | 6:00-9:00pm | member $20 non-member $30
Kids enjoy a pizza dinner and a night of games and fun! Our theme this month includes sports related games including Madden/2K tournaments. Kids are invited to war their favorite team’s gear.

November 15 | Kids Zone Ultimate Challenge | 4:15-5:30pm | FREE
Parents and kids partner up for the ultimate challenge in five games. Teams will be split into two categories: kids ages 5 – 7 and kids ages 8 – 12. Teams scores will be tallied at the end of each challenge and winners will be entered into a raffle for prizes.

November 21 | Kind Steps Cotillion | ages 11 – 15 | 6:00-7:30pm | member $28 non-member $35 |
Time to get off the technology and have your teen build confidence interacting with peers and adults in a variety of social settings. Program will continue on the third Friday of each month.

November 22 | Turkey Bowl | adults & juniors 10+ | 1:30-4:30pm | full facility member $24 all others $29
It’s holiday season y’all! Let’s kick it off right by getting together with our tennis friends and family. We will form groups and do stations on each court with fun games and challenges! Food will be provided with prizes going to the winners! Must be able to rally. Registration will open on the app or portal starting October 15.

November 23 – 30 | Turkey Trot | FREE
Celebrate the joys of Thanksgiving by joining in our second annual 5K Turkey Trot. This fun challenge tasks members with the goal of completing a full 5K race (3.1 miles) using the treadmills in the club, run or walk! You can do it all in one day or break it up over the week. Tracking sheets are located at Member Services by November 21. Tracking sheets must be turned in by December 5 to be entered into a raffle to win a selection of acac gift cards.

November 26 | Kids Day Off | grades K – 8 | 7:00am-6:00pm | member $70 non-member $90
When Chesterfield County Public Schools are closed, Adventure Central is open for a fun-filled day. Kids are grouped with similar ages and enjoy a variety of activities indoors and out. Lunch is available for purchase for $8.

November 26 | Thanksgiving Eve Hours | 5:00am-6:00pm

November 27 | Thanksgiving Hours | 8:00am-12:00pm

November 28 | Day After Thanksgiving Hours | 8:00am-9:00pm

DECEMBER

December 1 – 4 | Dolphin Swim School Express | Mon – Thu | Ages 3 – 7 | 5:10-5:40pm OR 5:50-6:25pm | member $85 non-member $110
The Dolphin Swim School is an ideal learn-to-swim program for novice swimmers. Our instructors are trained in the Starfish Aquatic International Swim School curriculum, focusing on creating safer swimmers by developing swim and safety skills. The program includes four, 30-minute classes meeting all in one week on four back-to-back days, designed to help students develop a foundation of swimming skills in a child-centered environment. Group size is limited to four children.

December 1 – 12 | Letters to Santa | FREE
Drop a letter in our North Pole Express mailbox to the Big Man himself. Letter templates will be available in the lobby starting December 1. Correspondence back from Santa will be available for pickup from the member services desk on a rolling basis beginning the week of December 8. All responses must be claimed by December 20 or they will be returned back to the North Pole.

December 1 – 21 | Stuff the Stocking Group Ex Challenge | FREE
Keep yourself motivated this holiday season, and maybe even try something new, by picking up a Stuff the Stocking Group Ex Challenge Card and completing as many of the challenges as possible. Have a team member initial the square when you complete a challenge. Top 25 finishers are entered to win one of two $50 acac gift cards. Complete ALL SQUARES and receive an extra entry.

December 1 – 31 | 31 Days of Fitness Challenge | FREE
Pick up a tracking sheet at member services beginning December 1. Complete at least 20 “workouts” in order to be entered into a drawing for personal training sessions. There’s three chances to win! Tracking sheets must be turned in by January 7.

December 1 – 31 | Trackside Cafe December Shake
Cool, creamy and bursting with pepperminty goodness—our Peppermint Milkshake is the ultimate treat for the holiday season. Swing by the Trackside Cafe and treat yourself before it disappears!

December 3 – 20 | Beginner Karate | ages 5 – 11 | Wed 6:00-7:00pm or Sat 9:00-10:00am | member $131.25 non-member $157.50
Kids are invited to build strength, flexibility, and endurance while learning the fundamentals of traditional Karate with instructor Rafa. Along the way, students will practice self-defense techniques, develop discipline and grow in confidence—all in a fun and supportive environment.

December 4 – 18 | Ballet Beginnings | ages 2 – 3 | 4:45-5:15pm | member $45 non-member $54
Starting your toddler or preschooler in ballet can have numerous benefits including improving physical, cognitive and psychological development. This class will meet weekly and is purchased in 4-week sessions. The instructor, Kenna, whom you may recognize from the front desk, has taught 3+ years of preschool ballet and tap, in addition to multiple summer dance camps. She has 13 years of dance experience in all genres.

December 4 – 18 | Ballet Beginnings | ages 4 – 5 | 5:15-6:00pm | member $67.50 non-member $81
Starting your toddler or preschooler in ballet can have numerous benefits including improving physical, cognitive and psychological development. This class will meet weekly and is purchased in 4-week sessions. The instructor, Kenna, whom you may recognize from the front desk, has taught 3+ years of preschool ballet and tap, in addition to multiple summer dance camps. She has 13 years of dance experience in all genres.

December 8 – 11 | Dolphin Swim School Express | Mon – Thu | Ages 3 – 7 | 5:10-5:40pm | member $85 non-member $110
The Dolphin Swim School is an ideal learn-to-swim program for novice swimmers. Our instructors are trained in the Starfish Aquatic International Swim School curriculum, focusing on creating safer swimmers by developing swim and safety skills. The program includes four, 30-minute classes meeting all in one week on four back-to-back days, designed to help students develop a foundation of swimming skills in a child-centered environment. Group size is limited to four children.

December 11 | Healthy Horizons Holiday Luncheon | 12:30pm | member FREE non-member $10
Our annual holiday luncheon is a fan-favorite! acac will provide the main dish and some holiday fun! You bring a dish to share. Holiday attire is encouraged. Registration opens November 28 on the app/portal and is required as space is limited.

December 12 | Cookies with Santa | 5:00pm | member FREE
Experience the magic as Santa makes his grand return to acac! Capture a memorable moment with the “Big Guy” in our festive fitness lobby, and don’t forget to share your holiday wish list! Stay for arts and crafts, delicious milk and cookies and endless holiday cheer. No registration required.

December 12 | Tacky Sweater Social | 6:00-8:00pm | full facility member $24 all others $29
We will have an adult-only round robin doubles and games along with snacks and beverages. Wear your favorite tacky sweater and let’s have some fun! This will be a great way to finish out the year with your tennis friends and family.

December 19 | Holiday Bracelets in Kids Zone | all day | FREE
When children visit the Kids Zone, they will have an opportunity to craft a beaded bracelet (with team assistance for little ones) for a family member or loved one in celebration of the holidays.

December 19 | Kind Steps Cotillion | ages 11 – 15 | 6:00-7:30pm | member $28 non-member $35
Time to get off the technology and have your teen build confidence interacting with peers and adults in a variety of social settings. Program will continue on the third Friday of each month.

December 22 & 23 | Kids Day Off | grades K – 8 | 7:00am-6:00pm | member $70 per day non-member $90 per day
When Chesterfield County Public Schools are closed, Adventure Central is open for a fun-filled day. Kids are grouped with similar ages and enjoy a variety of activities indoors and out. Lunch is available for purchase for $8.

December 22 & 23 | Holiday Junior Tennis Camps – Red Ball | 11:00am-1:00pm | member $45 all others $55
Don’t want to miss tennis during holiday break? Join us in the beginning of the week for a two-day camp filled with fun tennis games and prizes! Registration coming soon.

December 22 & 23 | Holiday Junior Tennis Camps – Orange, Green & Yellow Ball | 11:00am-1:30pm | member $55 all others $65
Don’t want to miss tennis during holiday break? Join us in the beginning of the week for a two-day camp filled with fun tennis games and prizes! Registration coming soon.

December 24 | Christmas Eve Hours | 5:00am-3:00pm

December 25 | Christmas Day | CLOSED

December 26 | Day After Christmas | 8:00am-9:00pm

December 29 & 30 | Kids Day Off | grades K – 8 | 7:00am-6:00pm | member $70 per day non-member $90 per day
When Chesterfield County Public Schools are closed, Adventure Central is open for a fun-filled day. Kids are grouped with similar ages and enjoy a variety of activities indoors and out. Lunch is available for purchase for $8.

December 29 & 30 | Holiday Junior Tennis Camps – Red Ball | 11:00am-1:00pm | member $45 all others $55
Don’t want to miss tennis during holiday break? Join us for a two-day camp filled with fun tennis games and prizes! Registeration coming soon.

December 29 & 30 | Holiday Junior Tennis Camps – Orange, Green & Yellow Ball | 11:00am-1:30pm | member $55 all others $65
Don’t want to miss tennis during holiday break? Join us for a two-day camp filled with fun tennis games and prizes! Registeration coming soon.

December 31 | New Year’s Eve Hours | 5:00am-6:00pm

JANUARY

January 1 | New Year’s Day Hours | 8:00am-10:00pm

January 1 | First Day 5K & 1 Miler | 11:00am
The Richmond Road Runners annual First Day 5K hosted at acac is a great way to kick off the new year.

January 1 – 31 | Trackside Cafe Special
Purchase egg blossoms, a breakfast wrap or biscuit sandwich and enjoy a FREE hot beverage with your breakfast. Includes your choice of coffee, hot tea or hot chocolate.

January 1 – 31 | New Year’s Resolution Challenge | FREE
Start the New Year off with a personal fitness goal (e.g., run a 5K, lose a certain weight, lift a personal best). Register with the Personal Training Director by emailing Scott St. John, ScottSJ@acac.com, your goal(s) for the month. A trainer will contact you to setup a complimentary training session to help review your goals and some strategies on how to achieve them.

January 1 – 31 | Group Ex 101 | FREE
Look throughout the month of January for introductory or “101 classes”. These classes will set you up for success whether you’re trying a class for the first time or need a refresher in the basics. Some ideas of what you may see: Cycle 101 will teach you how to set-up your bike and what the different hand positions are while you ride. BODYPUMP 101 will teach you how to use the Les Mills Smart Bar and break down the different movements in each track. Plus many, many more. Registration will be available online 25 hours before the start of class.

January 5 – 31 | Dolphin Babies – Morning | Ages 6 months – 2 years | Mon, Wed, Sat | 10:30-11:00am | member $85 non-member $110
Dolphin Babies swim lessons are designed for young children and their caregivers, creating a fun and safe environment to learn the basics of swimming. These classes focus on building water confidence, encouraging bonding between parent and child, and developing foundational swimming skills through engaging activities and games. Class meets once per week, choose your day. Please come prepared to get in the water each class with your child. Registration will open on the member portal and the app in December.

January 5 – 29 | Dolphin Babies – Evening | Ages 6 months – 2 years | Mon – Thu | 4:30-5:00pm | member $85 non-member $110
Dolphin Babies swim lessons are designed for young children and their caregivers, creating a fun and safe environment to learn the basics of swimming. These classes focus on building water confidence, encouraging bonding between parent and child, and developing foundational swimming skills through engaging activities and games. Class meets once per week, choose your day. Please come prepared to get in the water each class with your child. Registration will open on the member portal and the app in December.

January 5 – 31 | Dolphin Swim School | Ages 3 – 7 | Mon – Thu: Beginner 5:10-5:40pm, Intermediate 5:50-6:20pm | Sat: Beginner 11:10-11:40am, Intermediate 11:50am-12:20pm | member $85 non-member $110
The Dolphin Swim School is an ideal learn-to-swim program for novice swimmers. Our instructors are trained in the Starfish Aquatic International Swim School curriculum, focusing on creating safer swimmers by developing swim and safety skills. The program includes four, 30-minute classes meeting once per week (choose your day) designed to help students develop a foundation of swimming skills in a child-centered environment. Group size is limited to four children. Registration will open on the member portal and app in December. Questions? Email midlo-swimlessons@acac.com.

January 5 – 29 | Dolphin Club | ages 8 & under | Mon – Thu | 4:45-5:15pm | member $142 non-member $203
Looking for a way to keep your kids in the pool year-round? Dolphin Club teaches stroke technique and helps with endurance during the fall, winter and spring. It is perfect for those considering joining or returning to summer swim team. Attend as many or as few practices as fits in your schedule. Participants must be able to swim half the length of the pool. Registration opens on the app and the member portal in December.

January 5 – 29 | Dolphin Club | ages 9 & up | Mon – Thu | 5:15-6:00pm | member $172 non-member $243
Looking for a way to keep your kids in the pool year-round? Dolphin Club teaches stroke technique and helps with endurance during the fall, winter and spring. It is perfect for those considering joining or returning to summer swim team. Attend as many or as few practices as fits in your schedule. Participants must be able to swim half the length of the pool. Registration opens on the app and the member portal in December.

January 7 – 31 | Beginner Karate | ages 5 – 11 | Wed 6:00-7:00pm or Sat 9:00-10:00am | member $175 non-member $210
Kids are invited to build strength, flexibility, and endurance while learning the fundamentals of traditional Karate with instructor Rafa. Along the way, students will practice self-defense techniques, develop discipline and grow in confidence—all in a fun and supportive environment. Registration will open in December on the member portal and app.

January 8 – 29 | Ballet Beginnings | ages 2 – 3 | 4:45-5:15pm | member $60 non-member $72
Starting your toddler or preschooler in ballet can have numerous benefits including improving physical, cognitive and psychological development. This class will meet weekly and is purchased in 4-week sessions. The instructor, Kenna, whom you may recognize from the front desk, has taught 3+ years of preschool ballet and tap, in addition to multiple summer dance camps. She has 13 years of dance experience in all genres. Registration will open on the app and member portal in December.