MAC Newsletter |December 2017
December News to Know
Locker Rentals
 Lockers are available to rent. 

Cost: $8.00/month

Please contact Amy Goff  if interested.
New Members!

Jasmire Johnson
Anneda Rang
Jovontee Dortch
Maritza Fermin
Sung Kang
Matt Petroziello
Annie Eresmas
Kristine Harrison
Janice Linthicum
Iris Peterson
Yun Chong
Victor Torres
Kiara Haskins
Melissa King
Erin Eckert
Jillian Barden
Jamie Thomson
Nancy Stelling
Denise Kelly
Kiki Worthington
Chris Hoffman

Dear Members and Friends,

One time recently, I desperately needed to go the grocery store.  The refrigerator was so bare that the dirtiness of the shelves screamed for Formula 409.  The bread drawer was empty, save the final two slices of bread, one being the butt end that none of my kids will eat. All the boxes of cereal contained the broken up crumbs at the bottom of the bag.  Therefore, despite being tired, needing to get work done, and other life tasks calling for my attention, I scanned the kitchen and pantry, wrote out a grocery list, and left for the store.  The next thing I know, I am in the produce section of Kroger, holding a granny smith apple in my hand and looking for brown spots.  I stopped still in my tracks and thought, "How on earth did I get here? I do not remember that car drive at all. I do not even remember where I parked."  (5  minutes previously!) And, that is what I aptly refer to as "being on autopilot." Being on autopilot can strike anytime, anywhere. Quite simply, it means I am doing some activity, but my mental focus and energy are elsewhere, I am going through the motions of a task, but my mind and spirit are not present.  Being on autopilot can often happen at the gym with our workouts.  We go through the motions of exercise, but are we truly present? Are we truly available? Are we truly paying attention? The apple selecting experience inspired a spinning┬« profile I subsequently created, where the theme centered on focus.   As I played around on the internet looking for inspiration and ideas, I found several quotes that reverberated with me, and I would like to share a sample of them with you, particularly as we enter the happy, and stressful, holiday season.
Life is like a camera, focus on what is important and you will capture it perfectly.
If you focus on results, you will never change.  If you focus on change, you will get results.
The successful warrior is the average man with laser-like focus.
I encourage myself and all of you reading this newsletter, focus on the present moment with the precision of a laser beam.  Savor and revel in it, whether you are celebrating a holiday with family, washing dishes, folding laundry, wrapping a gift, or solving a problem at work.  Be present and available, mind, body and spirit, and use your focus as the conduit to enhance life as it unfolds second by second, minute by minute, hour by hour, day by day.  Oh, and don't forget, turn off the autopilot.
With Health and Happiness,

Melissa O'Toole

MAC is launching MYZONE's new MZ-3 physical activity belt-a Bluetooth enabled, heart-rate based effort tracking device. The MZ-3 provides you with immediate, motivating feedback on all of your physical activity by displaying your exercise progress and history via the free MYZONE app.

Exercise wearing the MZ-3 to earn MYZONE Effort Points (MEPs). Wearing your belt during all activity, inside and outside of the club, helps you stay on track to get the results you want.
  • Set personal goals each month to stay challenged.
  • Compete with friends on a monthly leaderboard to keep your exercise fun. 
  • View your workouts in MYZONE's social network. 
  • Encourage friends and stay accountable with those in your network.
  • Share your progress with the world via MYZONE's social media integration.

Unlike wrist worn lifestyle trackers, MYZONE is extremely accurate and inclusive of all exercise efforts. Whether you are doing cardio, group exercise, push-ups, burpees, lifting weights or cycling outdoors, the MZ-3 will give you the fitness credit you deserve.

Enjoy using popular GPS tracking apps such as Strava, or using your own Bluetooth/Ant+ enabled devices, such as the Apple Watch or a Garmin bike computer? The MZ-3 and MYZONE app were built with versatility in mind so your heart rate data can be viewed through these platforms as well. MYZONE integrates seamlessly with other third party apps!

How does MYZONE work?
The system works by having members wear a heart-rate monitoring belt that sends their readings to their smart phone app and to screens around the club, in real-time. The information provided by MYZONE includes: color coded heart rate zone, calories burned, peak heart rate, average heart rate, duration of workout, graphs of work out intensity, and 

Our first club screen will be installed in the indoor cycling studio. 

Through a series of personalized,  color-coded tiles, users know precisely what heart-rate zone they are in at any given  moment during their workout, allowing them to put in optimum effort to obtain maximum  results. Users may view their workouts on their smart phone or on the TV displays. This data is also recorded within the user's online personal activity report, accessible  either through the MYZONE website or the free MYZONE app, allowing them to log in at any  time to see how close they are to reaching their goals. 

When and where do I buy a MYZONE belt?
Beginning December 4th, current MAC members may buy belts in the business office for $90.  The purchase of a belt also gives the MAC facility access code, so that users may access the full power of the program.

How will MYZONE be used at MAC?
MYZONE will be integrated into the club in a variety of ways.  First of all, users may access the program on their own during individual workouts.  Secondly, personal trainers will offer specific small group programs with a heart rate training focus. Thirdly, group exercise instructors will incorporate MYZONE into indoor cycling classes and select land classes in GX1.

MYZONE also offers games and challenges.  So, MAC staff will create challenges within the entire club membership and within smaller groups. Our first facility wide challenge will launch January 15, 2018. Currently, MAC personal trainers and group exercise instructors are participating in a staff only challenge, which is a race to 1300 MEPs (MYZONE effort points).

MYZONE integrates with the new spinning® bikes and the majority of MAC's other cardio equipment, like treadmills, ellipticals and stair climbers.

Does MYZONE work outside of the club?
YES! The MYZONE belt works wherever users participate in concerted physical activity.  The belt stores exercise data, so every workout counts.The MYZONE belt and app create an online logbook of the user's physical activity which can be viewed anywhere in the world.  Login online anywhere anytime and track activity and progress!

How can I learn more about MYZONE?
More information about MYZONE is available in several places online.  MYZONE has a website, Those who choose to purchase a belt will also have access to MYZONE has a channel on youtube, called myzonemoves.  And, the MYZONE trainers post daily on their FaceBook page, myzonemoves, as well as other social media platforms.

MAC staff will offer tutorials about how to set up an account and how to use MYZONE on various dates and times between 
January 1 and 15, 2018, and other scheduled times.

Video Link
Click HERE to watch an introductory video about MYZONE.

TENNIS & RACQUETBALL, Sandra,  adult programs,  youth programs, instruction

12U Intermediate Junior Team Tennis
Congratulations to our MAC 12U (12 and under) Junior Team Tennis Team, who won first place in the intermediate division of the Richmond fall league.  Great Job!

Tennis Bookings
If you don't have a tennis bookings log in to book tennis courts at MAC, please register today.  Go to and click on "create an account".  We use email addresses from this program to distribute important information about the MAC tennis program.

MAC House Rules
Please visit our website and review the MAC House Rules as several policies have been revised.  In the tennis department you will notice changes specifically under the winter rules.  Gold individual members may book 2 indoor courts per week, 2 days in advance from 12/1-3/31 annually.  Couple and family memberships may book 4 indoor courts per week, 2 days in advance from 12/1-3/31 annually.  Everyone, may reserve additional indoor courts after 7a the day of play or the day before play, if a court is available but only 2 indoor courts, 2 days in advance.
If you have questions regarding any tennis policy, please contact Sandra Mason via

Upcoming League Play, January - March 2018
The next USTA offering is the 18 & over mixed league which plays January - March 2018.  If you would like to play, please contact one of the captains below or Sandra Mason.

  • 5.0 - Sandra Mason
  • 6.0 - Donna Lira, Mark Chronis, Toni Bolden 
  • 7.0 - Bernice White, Bill Stephens, Donna Moore, Donna Talamo, Eric Kile, Gail Gold 
  • 8.0 - Allen Huang, Bernice White, Bill Stephens, Byron Roberts, Robin Meyer, Sandra Mason
  • 9.0 - Sandra Mason, Stephanie Williams
  • 10.0 - Sandra Mason
As a reminder, all members that want to play on a MAC team must have a spot before any non-member will be allowed to play.  Members must be at the appropriate NTRP for the team.  The deadline to notify Sandra was Nov 1st, but she will still try to help you if you notify her immediately.  

We need more 2.5 men to join our 5.0 mixed team!  If you would like to play, please email Sandra at

Tennis Tournament Sponsors
We are looking for $500 sponsors for our upcoming MAC tennis tournaments.  Benefits include:
  • The tournament will be named after your company.
  • Your company logo on all tournament advertisements (at the MAC, all printed materials, included in goody bags for participants, etc.)
  • Complimentary entry into the tournament for you and your partner.
  • Indoor court assignments for your team throughout the tournament
  • Choice of match times nightly (as long as your opponent doesn't have a conflict)
If your company is interested in sponsoring, please contact Sandra Mason. 

Tournament Registration and Payment
The MAC utilizes a new system to register and accept payments from players to participate in upcoming tournaments.  Please save this site as a favorite on your computer so that you'll be ready for the next tournament.  All tournaments will be open to MAC members first but non-members will be allowed to play in order to fill the draw, so please make sure you sign up early to be guaranteed a spot.

Upcoming Tournaments
  • Dec 7th-9th, Men's weeknight member-guest tournament (weeknight / Saturday morning)
    Sponsored by Darren Jones with Able Insurance Agency
  • Jan 21st-26th, Mixed Member-Guest Tournament (weeknight)
  • Feb 12th, Love Doubles Mixed Tennis & Trivia Tournament, Members may play with their sweetheart who is a member or non-member; tennis player or not. (weeknight) 
  • Mar 18th-23rd, Member-Member (Ladies' & Men's) Spring Warm Up Tournament (weeknight)

MEMBERSHIP and BUSINESS OFFICE or 804 330 2222 ext 308, membership, billing

Is your credit card attached to your MAC account about to expire, or would you like to switch to a different card?  For any problems, questions or updates, please get in touch with Amy or Susan in the business office.    

Effective January 1, 2018, all services and products must be paid for at the time of service; we will no longer offer the bill member later feature.  Please make sure your membership account has a current credit card on file. You may call the business office at 804 330 2222 ext 305 to update your card.


Kids' Club Regular and Holiday Hours
Regular hours of operation for the MAC Kids' Club are: Monday though Friday, 8:30am-1pm, 4-8pm. Saturday 8am-1pm.  Sunday 11am-5pm. 

Our Kids' Club holiday hours of operation are:
Christmas Eve, December 24th, 11am-2pm
Christmas Day, December 25th, closed
New Years' Eve, December 31st, 11am-2pm
New Years' Day, January 1st, noon-3pm

Cookies and Cocoa with Santa
Join us on Wednesday December 6th for our MAC COOKIES & COCOA Decorating Party! This party also includes a professional photo with Santa!  Be sure to register at the Front Desk by December 3rd. 
*Children must be accompanied by an adult at all times.*  

MAC Birthday Parties
Looking for a great spot to have your son or daughter's birthday party? Look no further! We handle the set-up, clean-up and all the fun in between. Your child can choose between playing games/sports in our basketball gym or swimming in the indoor pool, or playing in the water park and end the event with a celebration in our birthday room. Contact  Jill   Stansfield  at 330-2222 (ext. 318) for further details and to reserve your party today!

Click Here for more information about our MAC parties.

Parents' Morning Out 
Every Tuesday, we offer Parents' Morning out from 9am-1pm.  Price is $3/hr per child for Members and $5/hr per child for non-Members. Please sign up in Kids' Club by the day before your child will attend.

Parents' Night Out
Drop your child off for Parent's Night Out December 8th  from  5:00-8:30pm . The cost is $3 per hour per child for members and $5 per hour per child for non-members. Sign up by  Thursday before the event.  Please remember, our MAC Center Court Cafe offers a special $5 kids' meal during Parent's Night Out. Simply ask a Kids' Club staff member for further details about how to make this event even easier!

Click HERE for Group Exercise Attendance Policy

Christmas Eve and New Year's Eve Classes
The following classes will be offered on December 24th and on December 31st.  
9:30am  Cycle Bootcamp
11am  Gentle Yoga
12pm  BodyFlow
1pm Barre

Group Exercise Member and Guest Holiday Happy Hour
Let's celebrate our commitment to our health, to our classes and to each other!
Family Friendly Classes in December
Kids ages 7 and up are invited to participate with a parent.
Tuesday December 5th -  5:30pm  Butts, Guts and More with Megan
Saturday December 16th -  5:45pm  Zumba with Tracey
Wednesday December 20th -  4:45pm  BodyAttack with Angela
Thursday December 21st -  10:35am  BodyFlow with Cameron
Wednesday December 27th -  10:35am  Butts and Guts with Jen
Thursday December 28th -  9:30am  BodyCombat with Mika

FITNESS and PERSONAL TRAINING, personal or small group training

MAC is pleased to announce several new fitness programs, created and offered by our personal training staff.  Please read about them below, and plan to try out some new types of training.

MAC Post Rehabilitation Program
1.     Facility
The Midlothian Athletic Club (MAC) offers a facility conducive to a fully functional post-rehabilitation program. We have an indoor pool with handicap accessibility and a full water-based program with both group and individual training options.
2.     Equipment
Our facility offers a wide variety of cardio equipment that is beneficial to meeting the needs of clients recovering from injury. We have an extensive selection of Life Fitness, Cybex, ellipticals, treadmills and bikes (recumbent and stationary). In addition, the MAC offers FreeMotion resistance equipment and a newly renovated functional training room that accommodates all your rehabilitation needs. 
3.     Staff Background
Our staff is highly educated and equipped to handle the specific needs of anyone -from the athlete trying to get back to sport to the individual looking to transition back to a normal functionality.
4.     Benefits
  • Open relationship with physical therapists to work toward new goals
  • Private, customized sessions to continue building strength, flexibility and endurance
  • Progress checks and program adjustments as needed
  • Education about each exercise - What? / Why? / How?
  • Increased overall functionality
5.     Contact
Jim Cohen, Director of Personal Training
MAC Growth
MAC Growth is the Midlothian Athletic Club's newest program, and it's all about educating our young members on fitness, health, and safety in a gym environment. Parents, you can drop your kids off knowing they are going to be trained properly and supervised, so you can enjoy your own workout!

MAC Growth:
  • Is an educational and physical program for children and adolescents ages 10-15
  • Will provide your child with 1 certification class and then 2 continuing education classes per week
  • Will give your children the opportunity to work out at the MAC in designated areas of the gym
  • Is a program that your child can begin at any time and continue with until they are 16
  • Sign up will be at the front desk prior to classes you wish to attend; they will be first come first serve
For more information, please pick up a brochure at the front desk or email Amber Fowler, MAC Growth Program Director and Personal Trainer, at .

MAC Growth will launch Monday, November 6 , 2017 with its' first Level 1 Certification Class from 4:30pm-5:30pm. Due to this being the first month of the class, all Mondays in November (excluding Monday, the 20 ) will be Level 1 certifications. Continuing Education Classes (CECs) will begin Tuesday, November 7  and will be held every Tuesday and Thursday from 4:30pm to 5:30pm for ages 10-12 and 5:30pm to 6:30pm for ages 13-15. There will be NO classes the week of Thanksgiving, Monday November 20-23.

MAC Barbell
MAC Barbell has started classes which utilize the new lifting equipment in the fitness area.

The rates for personal and small group training are:
$70 for 1 hour private session 
$40 for a 30 minute private session 
$700 for a package of 10 sessions, the 11th session is free 
$1400 for a package of 20 sessions (3 free sessions)
$80 for semiprivate 
$90 for 3 people small group 
$100 for 4 people small group 

Senior rates 
$55 hour private session 
$30 for 30 minute session 
$550 for 10 sessions (1 sessions free)
$1100 for 20 sessions (3 sessions free)
$65 semiprivate 
$75 3 people small group 
$85 4 people small group training 

Cross Training for Endurance Athletes
Are you constantly getting injured or unsure of what to do when strength training? Whether you are an advanced or beginner endurance athlete, training for a marathon, iron man, 5k or 10k, this program will help prevent injuries and help you perform at your highest level. This program will improve form, limit muscle imbalances, and build stronger muscles to be more resilient in your training.  All training sessions will incorporate agility and plyometrics, strength and conditioning, and core and balance.
  • Mondays, 6-7pm, basketball court
  • Wednesdays, 6-7pm, basketball court
  • Fridays, 6-7pm, GX2
Purchase of packages is available at the MAC front desk.
(1x/week) 4x month: $80/month
(2x/ week) 8x month: $160/month
(3x/week) 12x month: $240/ month
Day pass: $25
4x month: $100
8x month: $200
12x month: $300
Day pass: $30

Healthy Gourmet Express
MAC is pleased to announce a partnership with a local Richmond business, Healthy Gourmet Express.  This meal service company will provide meal plans specifically designed to help you lose weight, to help you build muscle, or to help you feed your family in a healthy manner.  Meals may be ordered online and pick up at the MAC! Please visit their website and consider how this service may enhance your health and wellness goals, and save you time!

AQUATICS, aquatics programs for youth and adults, including swim team, pool maintenance

The indoor pool will close at 9pm on December 6th. We hope to re-open on December 14th, depending on the repair progress.

Much to our sadness we have had a large portion of plaster lift from the bottom of the pool, exposing the concrete liner below. This liner cannot withstand chemical exposure without risk to further and more extensive damage, so the pool must be drained, dried and repaired.

While the pool is empty we will be taking the time to finish the tiling around the edge, and we will be removing old light fixtures to make room for new ones!

Please check the group exercise schedule for additional classes being offered in place of our Water Aerobics.  For all other activities, please consult with your instructor and/or coach for further instructions.

Thank-you for your patience as we work as quickly as possible to complete the repairs and return to full pool usage as soon as possible!

During the repair process, the hot tub will remain open.

Important Aquatics Reminders
-When necessary, please be sure to share a lane with fellow lap swimmers and remember lap lanes in the outdoor pool are lap swimming.
-Cell phone use is strictly prohibited in the hot tub and in the locker rooms. 
-Please make sure that proper swim attire is worn in the pool and the hot tub. Workout shorts, cotton and denim are strictly prohibited.
-Please click HERE   for December  indoor pool lane charts. 

ACTIVITIES,  activities  and member programs

Basketball Announcements

Come try Pickleball! Currently we offer Pickleball on Monday, Wednesday and Thursday mornings  from 9:30am to 12noon in the basketball court. Members may play for free, and non-members
pay $2 to play.  Come see what all the buzz is about. Beginners are welcome! Pickleball, the sweet sport with a sour name. 

Member Breakfast
Our complimentary member breakfast is scheduled for December 20th from 7:30-9:30am in the cafe.  

(804) 330-2222