A FREE

FITNESS
COMMUNITY

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capital city virtual fit club mission

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The Capital City Fit Club, is hosted by Coach Harris, a long time resident, basketball coach and certified personal trainer.

Our mission is to build a community of support and accountability to assist our members with their efforts to be more active and live healthier life styles.

NO CHARGE. NO EXCUSES.

During this time of social distancing and the fight to stay health, we are here to help you stay active and boost your immune system with our Virtual Fit Club. Register today and get FREE access to our workout videos and easy and healthy recipes!

fit club

free VIRTUAL classes

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& ON DEMAND WORKOUTS.

Open to Adults and Families of all ages and fitness levels.
Register for FREE today for access to our LIVE & on-demand workouts, recipe ideas & contests, meal plans and more!

ON DEMAND WORKOUTS
athletic, strength training, cardio, core,
balance & stretching, videos.

We host three weekly virtual LIVE online Fit Club workouts.
Check out our schedule for current class times.
.

Class Schedule→.

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for free!

free nutrition RESOURCES

Cap city kitchen
live!

Fired Up Fridays @ 8 PM 
Learn how to make easy and delicious plant based recipes.

Cap city tools for weight management

STEP #1
BMR CALCULATOR

What is BMR? The rate at which energy (calories) is used for the essential life functions is called Basal Metabolic Rate (BMR). Basal metabolism includes most of the involuntary things the human body does to support life – such as breathing, blood circulation, body temperature regulation, nervous system operations, etc., but not the extra energy needed for any additional physical activity such as gym exercise. In other words, if you laid in bed all day doing nothing else, then you would need to eat at least the number of calories roughly equal to your BMR in order to maintain your normal body functions.

Harris-Benedict Calculator (Total Daily Energy Expenditure)
Harris-Benedict Calculator (Total Daily Energy Expenditure)

STEP #2
HARRIS BENEDICT

The Harris Benedict Equation is a formula that uses your BMR and then applies an activity factor to determine your total daily energy expenditure. Total daily calories needed to maintain your current weight.

Maintain

weight

Lose

WEIGHT

Gain

weight

 STEP #3

Now that you have determined the calories you need to maintain your current weight and activity level. You can determine a safe daily calorie allotment to either lose or gain weight.

Lose Weight

There are approximately 3500 calories in a pound of stored body fat. If you create a calorie deficit through diet, exercise or a combination of both, you will lose weight. The combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise.

If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit.

As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Consult a physician before cutting more than 100 calories.

Gain Weight

If you want to gain body weight, you need to consume more calories than you burn. One pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain one pound a week.

For optimum health, if you increase your calories to gain weight then (health permitting) gradually increase your level of physical exercise in order to maintain or increase your lean body mass.

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set goals for yourself

No matter your age or fitness level it is never too late to get started on a fitter, healthier you!
The key is to embrace the challenge and set goals for yourself that
are reachable, to keep yourself motivated.

BALANCE & STRETCHING

Pre and post workout recovery. Be sure and include time to stretch in your workout routine!

CHEAT DAYS

Make it easier to stay on track & treat yourself by not keeping your "cheat foods" in the house.

strength training

For strong bones & muscles do body weight or load bearing exercise at least  2X a week.

cardiovascular health

For a healthy heart and lungs  complete both 30+ min and interval cardio workouts.

FIT CLUB CLASSes

FREE VIRTUAL
FIT club

Register for access
to classes.

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virtual class schedule

CLASS DESCRIPTIONS

CARDIO & STRENGTH

Circuit workout focused on cardio (fat burn), building muscle strength, balance & flexibility.

Glutes & abs

Minimal cardio, this class focuses on toning and defining glutes, thighs
and abs.

the jump off

An effective combination of cardio and strength training featuring jump rope and HIIT intervals. Grab your rope and join us for this challenging and fun workout!

the night cap,
bikini burn

Our Night Cap classes provide a variety of low cardio, toning and stretching workouts designed to help you end your day on the right note!

Lifestyle & Fitness

GAINING A MENTAL EDGE

Body Image