Sport Training Programs - Whether its learning sport-specific lifts in the weight room, developing proper fundamentals in a sport on the turf field or having a nutritional consultation to discuss proper performance nutrition for student athletes, the Arena Club can provide it all at one location.

1. The Arena Club
2304 E Churchville Rd
Bel Air, MD 21015
(410) 734-7300
http://www.thearenaclub.com/
Facebook
https://www.facebook.com/hcarenaclub

2. After struggling with my weight for years; attempting various diets, calorie counting and home
programs, I decided to start running to lose weight. Several half marathons later the weight was
still there. Little did i know, my diet was so loaded with processed foods and carbs that I would
never be able to run enough to burn off the extra weight. I was fit cardio-wise but my body did
not look the way i wanted.
During my pregnancy in 2009, I gained over 50 pounds on top of the excess weight I was already
carrying. Nine months after giving birth I had only lost 20 pounds of my 50 pound gain and got
out of breath climbing stairs! I was totally out of shape and just miserable with myself. I knew
that I needed to take some serious action. I often thought, I am an educated woman with a lot
of accomplishments, why am I still struggling with control over my body!
In November of 2010 I joined the Arena Club; maintained a regular regimen of both resistive and
cardio training to finally get my weight under control. My next goal was to focus on sculpting my
body and adding more muscle mass. I started seeing a personal trainer at Arena Club who
designed nutrition, weight training and cardio programs to help me reach my fitness goals.
Although I had no desire to compete in a figure competition, I still wanted to look like I
could. After much encouragement from my trainer, I entered my first figure competition, the
2011 OCB Tri-State Classic in Dover Delaware. I placed 1st in the over 35 division and took
overall- I was shocked and excited! This experience taught me that anything is attainable with
hard work, dedication, and a solid plan. None of this would have been possible without the
support and guidance from my trainer at the Arena Club.
Thanks for everything!
- Monica Saez

3. I have been riding and competing horses all my life.
When I hit the big 50,my riding started to slip. I just
wasn't on top of my game anymore. I contacted Patricia
Marks and we coordinated what I needed with feed
back from my riding coaches, Jack and Josee Stedding.
We started personal training sessions that would help
with my strength ,balance and core improvement. I am
happy to report that I am back in the winners circle
with the latest successful win at the Foxden "Hunter
Derby" competition. I could not have done it without
Patricia. Thanks Patricia! The picture is of me and my
Dutch Warmblood, "Confetti" at the Maryland Horse
and Pony Show .
- Karen P

4. I joined The Arena Club in February 2010 and wanted a
trainer to help me build strength, core, and balance. I suffer
from sacroiliac joint disorder, which is commonly
characterized by low back and gluteal pain, as well as hip
and sciatic leg pain. I have endured several back surgeries—
most recently in 2003 to help minimize lower back and leg
pain from a ruptured disc.
The goal for me was to improve strength, range of motion,
and work major muscles. With the help of Master Trainer,
Patricia Marks, I have made major strides with strength and
balance, dropped several pant sizes, and changed my body
fat percentage from 28.5% to 15.5%.
- Gene

5.  Take 5 to 10 minutes to heat up and cool down
appropriately.
 Plan to begin slowly and boost your activity level
progressively unless you are already exercising often
and strongly.
 Be mindful that training too tough or too frequently
can trigger overuse injuries like tension
fractures, stiff or sore muscles and joints, and
inflamed ligaments and ligaments. Sports prompting
recurring wear and tear on certain parts of your
body-- such as swimming (shoulders), running
(ankles, feet, and knees), tennis (elbows)-- are
frequently overuse culprits, too. A mix of different
kinds of tasks and adequate rest is safer.

6.  Listen to your body. Hold back on workout when you're sick
or feel very fatigued. Cut down if you cannot complete an
exercise session, feel faint after workout or fatigued
during the day, or suffer consistent aches and pains in
joints after working out.
 If you stop working out for a while, hang back to a lower
level of exercise. If you're doing strength training, for
example, lift lighter weights or do fewer sets or
representatives.
 For most individuals, just drinking a lot of water suffices.
However if you're exercising specifically hard or doing a
marathon or triathlon, choose beverages that replace
fluids plus essential electrolytes.

7.  Choose shoes and clothing made for your kind of workout.
Change shoes every 6 months as cushioning wears out.
 For strength training, excellent type is vital. At first make
use of no weight, or very lightweight, when finding out the
exercises. Never ever compromise by rushing to finish reps
or sets, or struggling to lift heavier weights.
 Exercising vigorously in hot, damp conditions can bring
about severe overheating and dehydration. Your speed will
decrease when the temperature increases above 70
degrees Farenheit. On days when the thermometer is
anticipated to reach 80 degrees Farenheit, exercise during
cooler parts of the day like in the morning or evening hours
or at an air-conditioned gym. Watch for signs of getting too
hot, such as
headache, dizziness, nausea, faintness, pains, or
palpitations.

8. The Arena Club is Harford County's Best Family
Fitness Center. With state of the art cardio
equipment, our fitness circuit, vast assortment
of free weights, unparalleled personal training
services, the largest water park in Harford
County.
Harford County's only warm salt water therapy
pool, our elite indoor turf field, over 85 free
group fitness classes and childcare included
with your membership, we have options to
meet all of your fitness goals.

10. Our state-of-the-art fitness center features a variety
of cardio equipment with personal viewing
monitors, including elliptical trainers, rowing
machines, arc trainers, treadmills, amt
trainers, bikes, stairmasters, stepmills, and helix
machines.
We have an extensive weight floor including free
weights and an olympic platform, selectorized
equipment, free motion equipment, and a strength
training circuit.

12. We offer over 85 weekly group fitness and
aquatics classes that are included in your
membership. Classes are designed to meet the
needs of beginning, intermediate and advanced
exercisers.
Cutting edge programming includeds popular
classes such as Les Mills BodyPump, BodyJam,
and BodyCombat as well as Cycling, BOSU, Step,
Zumba, Aqua classes and more!

13. Our Arena Club Personal Training Team is a highly
motivated, dedicated staff of certified personal
trainers who design and deliver programs
specifically built for individual client needs. We
offer special one-on-one training, small group
training and/or packages tailored to surpass all
of your expectations.
The sports performance training programs bring
together the most experienced coaching staff in
Harford County. Any player can improve with the
right approach. We guarantee results!

15. Our aquatics complex is offered year round! Our
pool deck features a 25-meter lap pool, beach-
entry children's pool, a salt-water leisure pool, a
spa, and our family recreation pool with two
water slides, a diving board, and a water
basketball court.
We are proud to offer a year-round swim team, a
summer swim team, and American Red Cross
group and private swim lessons. Click here to
learn more about our aquatic programs.

17. We offer unique programs for both children and
adults. For chldren, we offer a licensed pre-k
program, a before & after school care
program, day camps, and summer and sports
camps. We also have childcare services for
members, an Arena Kids & Tots program, youth
sports leagues, and more.
Adults can take advantage of small group training
programs such as
Fastraxx, TRX, Kettlebells, Barre, Pilates, Les Mills
GRIT training, and more. Both members and non-
members can take advantage of our programs.

18. The Arena Club
2304 E Churchville Rd
Bel Air, MD 21015
(410) 734-7300
http://www.thearenaclub.com/
Facebook
https://www.facebook.com/hcarenaclub