Boston Personal Training Blog - Beacon Hill Athletic Clubs

Keep Your Shoulders Healthy with Y's T's and W's!

Friendly Tip: Add these 3 exercises to your warm-up to help keep those shoulders healthy! Y's T's and W's help with: Scapular stabilisation Rotator Cuff Strengthening Posture Correction Warm up for Upper Body Work Execution: These can be performed lying prone or on a bench/physio ball to increase range of motion. Weights are not necessary but encouraged once proper form and movement pattern is established. Each movement pattern follows the name it's given: Y's: Start by lying on your mat or kneeling with your chest supported on a bench or physio ball. Squeeze your shoulder blades together Point your thumbs to the ceiling and keep your arms straight Raise your arms towards the ....
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4th of July: Hours of Operation

Brookline Village: 7/3/21 8am-4pm 7/4/21 8am-12pm 7/5/21 8am-4pm Cleveland Circle: 7/3/21 8am-4pm 7/4/21 8am-12pm 7/5/21 8am-4pm East Boston: 7/3/21 8am-4pm 7/4/21 8am-12pm 7/5/21 8am-4pm North End: 7/3/21 8am-4pm 7/4/21 8am-12pm 7/5/21 8am-4pm North Station/Combat Sports Boston: 7/3/21 8am-4pm 7/4/21 CLOSED 7/5/21 8am-4pm Wellesley: 7/3/21 8am-4pm 7/4/21 8am-12pm 7/5/21 8am-4pm ZONE5 Fitness/ Beacon Hill: 7/3/21 8am-4pm 7/4/21 8am-12pm 7/5/21 8am-12pm ....
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Are You New to Kettlebell Swings? Here’s Everything You Need to Know.

The Kettlebell swing is a versatile and complex exercise that should be a part of everyone's fitness regime. It's a total body exercise that puts a heavy emphasis on posterior chain. You'll work your glutes, hamstrings, upper back and core, and If done correctly it will increase power, endurance and musculature. Before you grab a kettlebell and start moving it around, or if you already utilize kettlebell swings but feel that you're not getting all of its benefits. Check out the Do's and Don'ts put together by strength and conditioning coach and master training Mike Pennini. Follow the Do's and Don'ts below: Do ✅: ✅ Move through your hips. Push your hips back letting the bell travel ....
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Refer Your Friends and Save!

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Keys to a Perfect Plank

Are Planks a Part of your Workout Program? The plank has to be one of my client's least favorite exercises. I can count on 1 hand the amount of times I've asked someone to perform a plank and they haven't thrown a grimace my way, or groaned in disgust. It's the one exercise everyone loves to hate, but that doesn't mean I haven't programmed it into every one of my client's plans for the past 12 years. Its versatility is endless, You can use it for strength building, muscle activation, injury recovery or as a teaching tool for bracing technique. It's simple enough to be done anywhere, all you need is a flat surface. It's effective enough to be used by all fitness levels, but are you ....
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Avoid this Grip Mistake and Increase your Bench Press

Increase your Bench Press with This Small Grip Adjustment Chances are you've likely never thought about how you're gripping the bar, but a poor grip can lead to a loss in strength potential and injury. No one wants to be injured and of course everyone wants to bench as much weight as possible, so take a moment to think about the way you've been gripping the bar. The Problem: Gripping the bar too high in your hand One of the most common faults is a bar placement too high in the hand leading to improper wrist alignment. This will cause the bar to be 'behind' your hand, wrist and elbow; creating instability and greatly reducing the amount of output from the prime movers. When gripped ....
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Memorial Day 2021 Weekend Hours

East Boston: 5/29/21 8am-4pm 5/30/21 8am-4pm 5/31/21 8am-12pm North End: 5/29/21 8am-4pm 5/30/21 8am-4pm 5/31/21 8am-12pm North Station/Combat Sports Boston: 5/29/21 8am-4pm 5/30/21 8am-4pm 5/31/21 8am-12pm Wellesley: 5/29/21 8am-4pm 5/30/21 8am-4pm 5/31/21 8am-12pm ZONE5 Fitness/ Beacon Hill: 5/29/21 8am-4pm 5/30/21 8am-4pm 5/31/21 8am-12pm Brookline Village: 5/29/21 8am-4pm 5/30/21 8am-4pm 5/31/21 8am-12pm Cleveland Circle: 5/29/21 8am-4pm 5/30/21 8am-4pm 5/31/21 8am-12pm ....
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Holiday Hours of Operation

Brookline Village Thursday 12/24 8am-2pm Friday 12/25 CLOSED Saturday 12/26 8am-4pm Sunday 12/27 8am-4pm Thursday 12/31 8am-2pm Friday 1/1 8am-4pm Wellesley Thursday 12/24 5:30am-4pm Friday 12/25 CLOSED Thursday 12/31 5:30am-6:00pm Friday 1/1 8:00am-5:00pm ....
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Temporary Closure of Boston locations

On Monday December 14th Mayor Walsh announced a roll back of phasing to Phase 2 Stage 2 for the city of Boston. Unfortunately, this forces us to shut down our 5 Boston locations once again for the next 3 weeks starting Wednesday December 16th. Since reopening in July, we have taken every measure and precaution to ensure the safety of our staff and members. We are proud to say we have recorded over 40,000 check-ins at all of our facilities with 0 infections being traced back. We strongly feel that health and fitness is part of the solution and not the problem. We appreciate each one of you for your continued patronage and standing by BHAC during this very difficult time. Just like before ....
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Thanksgiving Holiday Hours

Brookline Village: 11/25/20 6am-6pm 11/26/20 CLOSED - Happy Thanksgiving! 11/27/20 8am-4pm Cleveland Circle: 11/25/20 6am-6pm 11/26/20 CLOSED - Happy Thanksgiving! 11/27/20 8am-4pm 11/28/20 8am-4pm 11/29/20 8am-4pm East Boston: 11/25/20 6am-6pm 11/26/20 CLOSED - Happy Thanksgiving! 11/27/20 8am-4pm 11/28/20 8am-4pm 11/29/20 8am-4pm North End: 11/25/20 6am-6pm 11/26/20 CLOSED - Happy Thanksgiving! 11/27/20 8am-4pm North Station/Combat Sports Boston: 11/25/20 6am-6pm 11/26/20 CLOSED - Happy Thanksgiving! 11/27/20 8am-4pm Wellesley: 11/25/20 5:30am-6pm 11/26/20 CLOSED - Happy Thanksgiving! 11/27/20 8am-9pm ZONE5 Fitness/ Beacon Hill: ....
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