activities

The Foster City Athletic Club offers a wide assortment of activities and facilities to take care of you before, during and after your workout.

Personal Training

Want to get great results from workouts that are tailored for your individual needs? Our personal trainers are ready to provide you with professional instruction and a safe, effective, fun workout! We go beyond what you can pick up from an Internet or magazine article. Learn what exercises will really work for your body, fit into your schedule, and get you to your specific goals. With a personal trainer, you'll have the benefit of immediate feedback, form-correction, and friendly-but-firm motivation. For more information please give us a call! Learn more about our trainers!

Why Do I Need A Personal Trainer?

1. Motivation and Accountability Are you ever tempted to "blow off" your workouts? Are you ever tempted to sleep one more hour instead of getting up for an early morning workout? Are you just too tired after you get home from work? When you do cardio, do you ever quit early even though you know you could keep going a few more minutes? When you work out with weights, do you sometimes give up even though you know you have a few more reps in you? If so, a personal trainer is the answer. Being accountable to someone is one of the biggest secrets of motivation. Even if you're self-motivated, we GUARANTEE you'll push yourself harder when someone is looking over your shoulder during a training session or when you have to report your results to a coach every week.

2. Information and Knowledge Diet and exercise are confusing subjects. Everywhere you look - on TV, in magazines, on the Internet- you are bombarded with conflicting advice. If you tried to sort through all this information by trial and error, it could take years - or you might NEVER figure it out! Instead, you could learn from a pro who has devoted his or her entire life to fitness and has mastered the art of helping other people transform their physiques. Keeping up with current research, training methods and nutritional science is a full time job. That's what professional trainers and coaches do and that's why you need one.

3. Injury Prevention Getting hurt is a real bummer. Just when you seem to be making progress, your back, shoulder or knee "blows out." Then you start to slide backwards. It's depressing and discouraging. The good news is that by learning proper form and technique from a coach, you can avoid 99.9% of painful, time-wasting training injuries.

Personal Training Packages

The Foster City Athletic Club's Personal Training Department concentrates on the whole person. We focus on healthy living, mind body awareness, and correct form. Our packages include effective and realistic goal setting that will get you the results you want!

Regular individual: 1 hour sessions, $80. Discounts apply when you commit to 3, 8, 12, and 24 package sessions.

Starter program: Especially suited for those who are new to a fitness routine. You'll set up personal fitness goals and learn how to use the equipment properly and safely. 3 sessions for beginners, only $200!

Package Pricing: If you are committed to making a lifestyle change our trainers are committed to helping you find a package that will suit your needs, abilities, and pocket book! For more information, call the personal training department hotline, 650-553-0268 or send e-mail to TrainingInfo @ fcAthleticClub .com.

Foster City Athletic Club (FCAC) Group Exercise Classes

The goal of our FCAC group exercise program is to provide you with instruction and a safe, effective, fun workout! We offer variety of classes that focus on cardiovascular conditioning, muscular strength and endurance, flexibility and mind-body awareness. Many of our classes are appropriate for all levels of fitness, while others are specific to beginners, intermediate and advanced exercisers. Please take a few moments to read the following class descriptions and policies so that you may choose the classes that best meet your fitness level and needs. For more information, please contact Kathy, Group Exercise Director at 650-377-1991. Please remember that our instructors are here to help you get and stay in shape!

FCAC Group Exercise Original Series Classes

Get in shape while having fun!

Belly Dance - Fun for all levels! No experience required for the Basic class--learn the fundamentals. Then start putting the moves together and pump it up a notch with the Aerobics class--for intermediate and practiced beginners. Get a great aerobic workout while learning the art of belly dancing by a professional belly dance teacher and performer.

Samurai Fitness - Study the authentic classical Japanese sword techniques safely with Bokkens (a child safe weapon you can keep in your home) which are provided for this incredible one of a kind workout that will definitely get you in shape. Sword practice has a very special way of balancing the strength of right and left arms and hands. There will be no contact fencing in this class. Wear comfortable clothes with long pants. You practice barefoot. "You will find it speaks to the romantic in all of us."

Tri Yoga® - For Inner Peace. A healthy mind and spirit are crucial to the maintenance of health and peak physical performance. This class focuses on building inner peace. Appropriate for all levels of strength and ability.

Samba - Learn the basics of samba while getting a one of a kind south of the border workout! Soft soled shoes or jazz shoes are recommended.

Karate - FCAC offers Seigokan Goju-Ryu classes. No experience required. All levels welcomed. You will learn kicks, strikes, and blocks; self-defense combinations; kata (prearranged forms); and sparring techniques. Classes emphasize physical conditioning for strength, flexibility, and balance. Black Belt Karate: By appointment only. See instructor.

Cardiovascular Training Classes

A great cardio workout for all levels!

New Beginnings - This class helps you shape-up in a non-intimidating, self-paced environment. Movements are easy to follow and designed for anyone who has always wanted to start a fitness class.

Low-Impact - A high-energy class with a combination of dance and athletic movements. The intensity level is ideal for all aerobic levels. Some polymetric moves may be incorporated.

Movin' Fun Low Impact - You ask what is Movin' Fun Low Impact? Well all I can say is get ready to move, have fun, laugh, and get a great workout, all at the same time. You are in for a special treat.

Movin' Fun Low Impact/Sculpt - Same as Movin' Fun Low Impact... just add sculpting to the end of your workout! Class is 90 minutes.

Cardio Kickbox - A full body workout that combines the punches of boxing and the kicks of martial arts, into a non-contact workout that burns fat and sculpts the entire body.

Advanced Step - This class is sure to take you to the next level. Get ready for a high powered workout. NOT recommended for beginners.

Just Step On It - This explosive workout will have you jamming and moving on a step. A great way to lose weight and get in shape while having fun. For intermediate level.

Cardio & Resistance Training Classes

Designed to strengthen tone and condition your muscles while maximizing cardiovascular fitness.

Cardio Strength - This workout is designed to sculpt your upper and lower body while you gain cardiovascular benefits. Concentration is on muscular stamina and endurances and you are given the option for more or less intensity for all moves. Designed for all fitness levels.

Step Interval - Alternate between cardiovascular training on the step and weights and resistance bands for muscular strength and endurance.

Pump and Jump - Low impact interval training and sculpting.

Interval Training - This alternates between periods of high and low intensity. Movements alternate between cardiovascular training and weight training. A variety of movements as well as equipment is used. Get ready to sweat and have some fun!

Resistance Training Classes

These classes are designed to help strengthen tone and condition your muscles.

Body Sculpt - This class is designed to educate you as well as strengthen your body using free weights and resistance bands & balls. Results include increased strength, improved muscle tone and muscular endurance. Special attention is paid to alignment, form, and stability. All levels welcomed.

Body Shaping - One hour workout to tone and firm every muscle. This class will shape every muscle group with the use of hand held weights and elastic exercise tubing. If you want to achieve a firmer and stronger body, this is the class for you. All levels welcomed.

Fit for Life Sculpting - Tired of your diet not working? Studies have shown that using resistance training equipment such as bands, free weights, exercise balls, etc. can prevent such things as bone loss and helps in gaining lean muscle tissue which promotes a positive change in the body's metabolism. By taking this class, you will see an overall improvement in strength, balance, and muscle tone. This class is sure to get your body "Fit for Life."

Seniors with Weights - "It's not just for seniors anymore!" Rehabbing an injury? Just had a baby? Feeling out of shape? Come and join us for an hour of fun and knowledge while getting in shape. Class includes use of resistance ball, free weights, mat work, core strength and balance work, and a lot of stretching!

Just Abs - In 15 minutes work those abdominals to the max and get the motivation you will need to make the time for this most important component of your workout!

30-Minute Abs - This class is just like our favorite 15 minute abs class except it will also include exercises for the back as well as stretching! Studies have shown that we must all make time to work our abdominals, back and become more flexible to reduce the possibility of back injury. Try this today. You will be happy you did.

Mind, Body & Spirit Classes

Designed to help you rejuvenate and relax. Please dress in loose and comfortable clothing.

Advanced Pilates- A more advanced exercise options will be given. Not recommended for a beginner.

Awesome Abs - A fun and efficient way to work your abs. 30 minutes of concentrated core work will define the abs, strengthen the back, and improve posture.

Pilates and Pilates Mat - This class will strengthen and tone your muscles, improve posture, provide flexibility and balance, unite body and mind, and create a body that is long, lean, and sleek. No matter what your age or condition, Pilates will work for you. For variety, balls and/or rollers may be used. For all levels.

Pilates on the Ball- Pilates class with a ball.

Beginning Yoga - Designed for beginning students who want to learn the fundamentals of Yoga postures and breathing. Stretch and relax.

Yoga Sculpt - Sculpting, stretching and relaxing all in one! Refresh and renew the spirit while strengthening and relaxing the body.

Beginning Yoga - (A salute to the sun) This class can become your karmic midpoint of the week! Stretch and smile yourself awake. Hatha Yoga reduces cortisol, the stress hormone, and aligns every part of you. A harmonious routine will help you arrive at your weekend in good shape. Stretches and sculpting are combined to improve your outlook and appearance.

Power Yoga - Also known as Ashtanga Vinyasa Yoga, this class emphasizes powerful, flowing movements linked by rhythmic breathing. Mentally and physically challenging. This class quickly creates internal strength, postural integration, and radiant health. All fitness levels are welcome.

Beginning/Intermediate Tai-Chi - It is said that tai chi is done best in the morning. Wake up and rejuvenate and relax your body as you learn the graceful, fluid movements of Tai Chi Chuan. You will learn Yang Style Short Form, a sequence of 37 postures, and the application of the five principals of Tai Chi. Also known as "one-legged-boxing."

Intermediate/Advanced Tai-Chi - For continuing students of Sunrise Tai Chi. Mentally and physically challenging.

Racquetball

Members may reserve one of our two (2) courts. Same day and next day reservations are generally available. (But no reservations may be made more than 24 hours in advance.) Check-in with the front desk.

Spinning® Classes

What is Spinning® - Spinning is an intense and enjoyable group indoor cycling workout set to music. The class is geared for all fitness levels and abilities, and benefits include increased cardiovascular and lower body strength. Spinning allows the rider to have a great work out at his or her own pace while being coached though the ride by certified Spinning instructors. Our instructors are committed to motivating and guiding riders while assuring a safe and effective workout for all who participate.

Policies - Spinning is a group exercise class. The policies for our group exercise programs are intended to ensure attending participants a safe, productive training session. Please minimize distractions to fellow riders and instructor. Your cooperation and participation is appreciated!

All class times include a warm-up and cool down. In order to attend a class you must have a water bottle and towel. Boarding passes are given at the front desk when you check-in for the class. Beginners please show un early (10 minutes) for proper instruction and bike set-up. REGULARLY SCHEDULED CLASSES ARE FREE For your convenience? feel free to sign up for a class in advance. You must check in for the class and be on your bike at least 5 minutes prior to the class to keep your reservation. Late cancellations (less than 1 hour) will be charged $5.00. No show will be charged $10.00 F.Y.I. - Our bikes are SPD compatible

Types of Rides - Instructors plan workouts so riders can maximize performance. Each type of ride engages the riders mind and body to effectively build lower body strength and lean muscle mass. This workout also enhances cardiovascular strength. Below is a brief description of various types of rides and heart rate percentages.

ENDURANCE An endurance ride trains the body to be more efficient at metabolizing fat and maintaining a comfortable pace for extended periods of time. Heart rate training range is 65% to 75% of Maximum Heart Rate.

INTERVAL Interval rides emphasize speed, tempo, Timing and rhythm. Riders may experience fast paced pedaling, acceleration drills and recovery periods. Heart rate training range is 65% to 92% of Maximum Heart Rate.

STRENGTH Strength rides involve steady, consistent pedaling with -heavy resistance (hills). Heart rate training range is 75% - 85% of Maximum Heart Rate.

RECOVERY Recovery rides assist riders In rejuvenating bodies and minds. This rides allows riders to relax and repair over worked muscles and to actually reactivate energy. Heart rate training range is 50% - 65% of Maximum Heart Rate.

Calculating Your Maximum Heart Rate: Men subtract their age from 220, women from 228. The total gIves an individual an AVERAGE Maximum Heart Rate ratio. Heart rate monitors are recommended for riders, as over training is common, Basic heart rate monitors can be purchased at any sporting good store. Our Spinning Instructors will be happy to assist you in their use.

SPINNING CLASS ESSENTIALS

1. Please bring a filled water bottle to class - it is essential. You will definitely sweat and will need to keep hydrated. The towel allows you to periodically whisk the sweat off of your face and body.

2. Wear breathable athletic clothing. You will want to stay as cool and comfortable as possible so you can focus on your body movements. Please do not wear sweatshirts or sweatpants. Wear cross training shoes with stiff soles if you do not own biking shoes,

3, It is recommended that you wear padded biking shorts or bring a gel seat to top your bike saddle, We want your experience to be as comfortable as possible.

4. If you are new to Spinning, please arrive 10 to 15 minutes before class begins so your Instructor can help you set up the bike and give you a brief orientation.

5, Have fun! Stay focused and feel your body flow to the rhythm of the music. In Spinning, It's always your own ride. Be sure to let your Instructor know of any injuries you are experiencing, or any health related problems you have.

Weights and Cardio Equipment

Our complete sets of weight machines, free weights, and cardio equipment are clean and are kept in top operating condition.

Lobby Areas

Our upstairs and downstair lobby areas are just the place to meet up with your friends before a class or in between activities.

Full Court Basketball and Soccer

Open full-court basketball is typically available all day (except Thursdays). You can borrow a ball from the front desk--just sign it out.

The court is configured for Indoor Soccer on Thursdays from 7:00 p.m. until 9:30 p.m.

Boxing / Heavy Bag

Want to throw some punches while enjoying the outside air? Our heavy bag and speed bag are available for your use on the upstairs deck. If you're new to the equipment, get some tips from a personal trainer before you start. Safety equipment is a must. You can bring your own gloves or borrow a pair.

Hot Tubs and Heat/Steam Room

After your workout, you can look forward to a strong shower and then some relaxing time in our co-ed hot tub and heat/ steam rooms. There's plenty of space for you to sit back, enjoy a drink of water, read the paper, or just close your eyes and take a well deserved rest.

Massage

Therapeutic massage may be arranged at the Foster City Athletic Club through The Kneaded Spot by appointment only. For more information and appointments, contact Liza Laurinkus, CMT 650-570-5101.

Health Assessment & Analysis

The Trifit 600 is an integrated on-line health management system that assesses individual's fitness and state of health. By collecting physiological and health risk data, the system will give a detailed fitness assessment and health risk appraisal printout. An exercise program, nutrition and meal planning can also be calculated to meet the needs of the individual. Learn the importance of knowing your body composition and cardiovascular level (VO2 Max) with respect to your health and fitness level.

Bronze Package: Offers a specific assessment--good to round-out or update your previous assessment program. You may choose one of the following:

Body Composition * Cardiovascular Assessment * Strength Test * Flexibility Test * Biometrics Assessment

Silver Package: Includes multiple tests for an overall assessment. Includes:

Body Composition * Cardiovascular Assessment * Biometrics Assessment (Blood Pressure) * Flexibility Testing * Isometric Strength Testing * Workout Program

Gold Package: Includes an entire set of tests and individualized follow up analysis. Includes:

Body Composition * Cardiovascular Assessment (VO2 Max Test) * Biometrics Assessment (Blood Pressure) * Flexibility Testing * Isometric Strength Testing * Workout Program

Plus, you'll get: Nutrition & Meal Planner * 1 Hour Consultation with a Fitness Instructor * Follow-up Assessment

Contact a trainer or the front desk for more information and an appointment.

Child Watch

We welcome children from the ages of 4 months to 11 years. Members must remain on the club premises while their children are in Child Watch. There is a 2 hour maximum time limit per day. Our fee is only $1.50 per child per hour. No more than 12 children our allowed at any one time. We are unable to accept children who are ill.

Child Watch Operating Hours are shown on our Schedules page.