STRONG THROUGH THE SEASON
In the Club
The Holiday Edition
Vol. 5 · November 2026 · Santa Cruz Athletic Club
The holidays are almost here. Calendars are filling up, travel plans are coming together, and routines are starting to look a little different.
It's a fun time of year, but it can also be easy to put your own health and fitness on the back burner.
This month, we're talking about finding a little balance. Keeping movement in your week, making time for recovery, and enjoying the season without feeling like you have to choose between your routine and everything else.
You don't need a perfect schedule to stay consistent. Sometimes a couple of good workouts, a class you enjoy, and a little time to yourself are enough.
And with Thanksgiving around the corner, we're also taking a moment to appreciate the people who make SCAC what it is.
Club Notes
Your routine doesn't need a holiday break.
Between Thanksgiving plans, family visits, work, and travel, November can get busy quickly.
And when the calendar fills up, workouts are often the first thing to go.
But consistency doesn't have to mean doing the same thing every week.
Maybe you normally train four days, but this month you can only make it in twice. Maybe you swap a gym session for a yoga class or take a walk with family instead.
That's okay.
The goal is to keep moving in ways that work with your schedule.
At SCAC, we want training to be something that supports your life, not something that adds more stress to it.
And remember, you don't need to earn your Thanksgiving dinner with a workout or make up for a few days off.
Enjoy the holidays, stay active when you can, and get back to your routine when things settle down.
This November, focus on what you can maintain, not what you think you should be doing.
The Lift
Strength for everyday life.
This month's workout is all about the basics.
Squatting, hinging, pushing, pulling, and carrying are movements we use every day, whether we're lifting groceries, carrying luggage, or spending a weekend outdoors.
We're keeping things simple with a full-body dumbbell session that builds strength, balance, and control. If you're unsure about a movement or want help choosing the right weight, ask one of our SCAC performance coaches.
THE NOVEMBER FULL-BODY STRENGTH SESSION
Proposed programming for SCAC training team review.
Block A | Squat + Pull
3 rounds
Superset 1
Dumbbell Goblet Squat, 3 × 10. Hold one dumbbell at your chest. Lower with control and drive through your feet to stand.
Deep Squat Hold with Reach, 5 slow reaches per side.
Level up: Add a 3-second lowering phase or increase your weight.
Superset 2
Single-Arm Dumbbell Row, 3 × 10 per side. Support one hand on a bench and pull your elbow toward your hip.
Quadruped Thoracic Rotation, 6 per side.
Level up: Pause at the top of each row.
Block B | Hinge + Press
3 rounds
Superset 1
Dumbbell Romanian Deadlift, 3 × 10. Push your hips back and lower the dumbbells with control.
Half-Kneeling Hip Flexor Stretch, 30 seconds per side.
Level up: Increase the weight or slow the lowering phase.
Superset 2
Dumbbell Floor Press, 3 × 10. Lower your elbows toward the floor with control, then press upward.
Wall Slides, 8 slow repetitions.
Level up: Progress to a dumbbell bench press.
Block C | Single-Leg Strength + Stability
3 rounds
Superset 1
Reverse Lunge, 3 × 8 per side. Step backward and lower with control.
Standing Calf Raise, 12 repetitions.
Level up: Hold dumbbells at your sides.
Superset 2
Farmer Carry, 3 × 30 meters. Walk tall with a dumbbell in each hand.
Dead Bug, 3 × 8 per side.
Level up: Increase the carry weight while maintaining good posture.
The Finish | 6 minutes
Alternate each minute for 3 rounds:
Minute 1: 10 controlled step-ups per side.
Minute 2: 30-second forearm plank, followed by 30 seconds of rest.
You should finish feeling like you worked, but still have something left in the tank.
The Lounge
A LITTLE LESS HOLIDAY STRESS
The holidays are meant to be enjoyed, but they can also be exhausting.
Between travel, hosting, shopping, and work deadlines, it's easy to go from one thing to the next without much downtime.
And recovery isn't just for sore muscles after a workout.
Sometimes it's about giving yourself a little space during a busy week.
A CLOSER LOOK AT RED LIGHT THERAPY
This month, we're highlighting red light therapy inside AURA.
Red light therapy uses specific wavelengths of red and near-infrared light. It's being studied for potential benefits related to skin health, certain types of pain, and tissue recovery.
Research is still developing, and results can vary, but it's one of several recovery options available to SCAC members and guests.
If you're curious, the AURA team can walk you through the experience and help you decide whether it's a good fit.
RECOVERY DOESN'T HAVE TO WAIT
You don't need to wait until you're exhausted to take some time for yourself.
Whether it's a sauna session, a little mobility work, or a visit to AURA, try making recovery part of your regular week.
Especially during a season when everything else seems to be moving a little faster.
The Class Pass
This month's class picks offer two different ways to keep moving through the holidays. One brings the energy, while the other gives you a chance to slow things down.
SCULPT
Heated Studio · Intermediate to Advanced
Sculpt combines yoga-inspired movement with light weights to challenge strength, balance, and muscular endurance.
It's a good option if you enjoy strength training but want to switch up your usual gym-floor routine.
And during a busy month, having a class on your calendar can make it easier to show up, get a good workout in, and get on with your day.
SLOW FLOW YOGA
Heated Studio · All Levels
When your schedule is packed, an hour of slower movement can feel pretty good.
Slow Flow combines gentle transitions, longer holds, and mindful breathing.
It's a nice complement to lifting, running, or higher-intensity classes, and a welcoming option for anyone looking to move at a more relaxed pace.
You don't have to go all out every time you come to the club. There's room for both.
The Team
With Thanksgiving approaching, we're taking a moment to recognize the people who help make SCAC feel like a community.
This month, we're highlighting Kate Giampapa and Wesley Viebahn, two instructors who bring their own personalities, experience, and love of movement into the studio.
KATE GIAMPAPA
Yoga Instructor
Kate's yoga journey began in 2005 with a desire to make movement accessible and meaningful for people of all backgrounds and abilities. She's certified in Bikram Yoga, Power Vinyasa Flow, Yin and Restorative Yoga, Partner and Acro Yoga, and Kids Yoga.
Over the years, Kate has taught everyone from Olympic and X-Games athletes to first-time yogis. Her classes balance discipline with ease, giving students room to challenge themselves while staying connected to their bodies.
You'll find Kate teaching in both heated and non-heated environments, and hosting global yoga retreats twice a year. Outside the studio, she enjoys beach days and forest hikes with her husband, two kids, and their dog.
Kate brings a thoughtful approach to movement that reminds us yoga can be both challenging and grounding, no matter your experience level.
WESLEY VIEBAHN
Barre & Pilates Instructor
Wesley's love for movement started at age three with classical ballet, which she studied for more than twenty years. Along with her longtime hot yoga practice, that background eventually led her to Pilates, barre, and group fitness.
She's a certified Pilates, Barre, and HIIT/Sculpt instructor and has been teaching group classes since 2023.
Known for her upbeat energy, fun playlists, and challenging workouts, Wesley creates classes where members feel welcome and encouraged. Her ballet background also brings a strong focus on form, technique, and moving safely.
Outside the studio, Wesley is a PhD candidate in the Literature Department at UC Santa Cruz. She enjoys reading, watching movies, and spending time with her cat, Timmy.
Wesley's classes are a good reminder that a workout can be challenging and still be something you genuinely look forward to.
Ask a SCAC Coach
QUESTION: "How do I stay on track with my fitness goals during the holidays without feeling like I'm missing out?"
ANSWER: Start by being realistic about your schedule.
If you normally train five days a week but know November is going to be busy, plan for two or three sessions you can actually commit to.
Focus on the basics. A full-body strength workout, a class, or some time spent moving outdoors can all help you stay active.
And don't feel like you need to make up for holiday meals with extra exercise.
A few missed workouts or a busy week won't undo all your progress.
Enjoy the celebrations, spend time with family and friends, and get back to your routine when you can.
That's what consistency looks like over the long run.
TRY THIS: THE HOLIDAY BALANCE CHALLENGE
For the next four weeks, keep things simple.
Week 1: Find your rhythm
Choose two or three workouts you can realistically fit into your schedule.
Week 2: Try something different
Take a new class, work on mobility, or switch up your normal routine.
Week 3: Make time for recovery
Schedule a sauna session, try contrast therapy, or book time at AURA.
Week 4: Move with gratitude
During Thanksgiving week, choose movement you enjoy. Take a walk with family, get outside, attend a class, or fit in a quick workout.
No pressure to do more. Just keep moving.
At the end of the month, think about what worked and what you'd like to carry into December.
Frequently Asked Questions
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Keep your schedule realistic. Two or three planned workouts can help you maintain your routine during a busy month.
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A few days away from training generally won't erase your progress. Rest is part of a healthy routine.
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No need to compensate for holiday meals. Enjoy the celebrations and keep your normal movement routine when possible.
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Focus on a few major movements like squats, rows, presses, and carries. A shorter workout can still be effective.
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Slow Flow, Yin Yoga, and Restorative Yoga are good options for lower-intensity movement.
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Yes. AURA offers recovery services to members and non-members, with individual sessions and packages available.
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Absolutely. Our SCAC performance coaches can help you build a plan that fits your goals and available time.
A season to be thankful for
As Thanksgiving approaches, we want to take a moment to say thank you.
To the members who show up before work, the familiar faces in our classes, the people trying something new, and everyone who makes SCAC part of their week, we're grateful you're here.
What makes this club special isn't just the equipment, studios, or recovery spaces. It's the people, the conversations between sets, the encouragement during class, and the connections that happen along the way.
We're proud to be building this community here in Santa Cruz, and we're glad you're part of it.
Wherever the holidays take you, we hope you find time to move, rest, and enjoy the people around you.
From all of us at Santa Cruz Athletic Club, Happy Thanksgiving.
Train well. Recover well. Enjoy the season.
