Tip of the week
Feb 12th - 18th
Be prepared
Preparation can be the difference between achieving your goals and falling off track. Setting aside the time to grocery shop, prepare food and cook meals can be the difference between eating foods that will help you reach your goals and eating junk food because you weren’t prepared. Schedule time to do it before hand and follow through. Don’t leave room for excuses.
Feb 5th - 11th
Develop a positive attitude
The first thing you need to achieve your goals is a positive attitude. Stay focused on the positive by writing down the positives changes you see that come from all that you achieve. Your attitude towards everything in your life is under your control. Take charge of that power and you can see the upside of any situation.
Jan 29- Feb 4th
Julius Erving
If you don't do what's best for your body, you're the one who comes up on the short end.
Jan 22nd - Jan 28th
Listen to music
Studies show that music helps elevate your mood and can enhance your workouts. Having your favorite beats playing when you work out can help keep you going even when you are tired. If you are slowing down or thinking of calling it quits early throw on one of your favorite songs to keep yourself going.
Jan15th - 21
Journal your nutrition
When you are working toward attaining at health or fitness goal, your success is going to largely depend on what you eat day-to-day. Stay on track by keeping a nutrition journal. This will help keep you from mindlessly snacking or eating more than you should. It can also reveal where you need to make improvements to meet your goals.
Jan 8th -14th
Identify your obstacles
Have you been making excuses for why you haven’t been able to accomplish things in your life? Take responsibility for the excuses you’ve been making, so that you can move past them. When you identify obstacles you are able to come up with strategies to work past them.
Jan 1 - Jan 7th
Many of life’s failures are people who did not realize how close they
were to success when they gave up. - Thomas Edison
Dedc 18th - 24th
Educate yourself
Making good choices in your life starts with education. Educate yourself about how your body works and how nutrition affects your body. Ignorance can lead to health issues and confidence issues. The information you need to achieve your goals is out there, it’s up to you to find it.
Dec 11th - 17th
Find and exercise that you enjoy!
There are plenty of ways that you can train inorder to acheive your fitness goals. Its Important for you to try new things and find out what you enjoy. Waking up everyday dreading what you have to do is only going to set yourself up to make excuses to skipping your training. Whether its strength training in the gym or playing your favorite sport, figure out what will energize you and keep you on track and wanting to come back for more.
Dec 4th - 10th
How to Not Overdo it During the Holidays
1. Stick to veggies for appetizers
2. Watch your alcohol intake
3. Don't feel you have to finish your plate
Nov 27th - Dec 3rd
There are many components to a healthy fitness program: Nutrition, Sleep or Rest, Cardiovascular Endurance, Muscular Endurance, Muscular Strength and Flexibility.
Nov 13th- Nov 19th
When it comes to eating right and exercising, there is no "I'll start
tomorrow." Tomorrow is disease. - V.L. Allinear
Nov 6th- Nov 12th
What Are the Benefits of Resistance Training?
1) Reduce Body Fat
2) Increase Strength
3) Improve Heart Condition
Oct 31st- Nov 5th
Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all.
Oct 23rd-29th
Take care of your body, then the rest will automatically become
stronger. - Chuang Tzu
Oct 16th- 22nd
Adults (18 to 64) and older adults (65+) must get at least 150 minutes of moderate- to vigorous-intensity physical activity per week. Children need moderate to vigorous physical activity for at least 60 minutes every day.
Oct 10th-15th
Schedule your workouts each week, just like you would a doctor's appointment.
Oct3rd- Oct9th
Avoid Stress Eating
Many of the college students tested reported increased eating when under stress. While stress is an unavoidable factor in college life, the way you handle it can decide your fitness level during and after your college years. Instead of going for another bowl of instant noodles and a beer, try going for a brisk walk outside or spend some time relaxing at your favorite coffee spot. Put your stress into action, don't feed it.
Sep 26th- Oct 2nd
Slow Down, fast eaters can become overwheight people. If you consciously stop to take a breath between bites, you can cut your food intake by 10 percent, according to researchers at the University of Rhode Island.
Sep 19th-25th
Physical fitness is not only one of the most important keys to a healthy
body, it is the basis of dynamic and creative intellectual activity. - John
F. Kennedy
Sep 12- 18th
Moderation doesn't mean giving up foods you love, it only means having a smaller amount less often. It's not just what you eat, but how often and how much, that really makes the difference.
Sep 5- Sep 11th
Change your routine as you reach new goals. Add zest to your workout and avoid the exercise plateau by increasing the intensity or the duration of your workout, or by trying a new workout or sport.
Aug 29- Sep 2nd
Add a Conditioning Program to Your Workout: All-Out Sprints to Get Lean
Perform a high-intensity interval workout a few times a week for optimal body composition. Research shows that brief sprinting at a high intensity is an excellent way to lose fat, improve oxygen uptake or general conditioning, and gain lean mass.
Aug 15th- 19th
You should sleep in complete darkness or as close as possible. Keep in mind that even the tiniest bit of light in the room it can mess up your circadian rhythm and your pineal gland's production of melatonin and the gut’s production serotonin ( better known as the happy neuro-transmitter.) That could be as small as the standby light on your television set.
Aug 1st-Aug 5th
When you reach fitness goals, Reward Yourself!
By *reward yourself* we don’t mean go eat a few cupcakes. When you hit a target goal of yours, reward yourself with something you wouldn’t normally buy yourself. Go to a spa and get a massage, head to a nice restaurant you wouldn't normally frequent, or buy yourself something you keep putting off as non-essential. You need to keep investing in yourself to keep the fitness motivation alive. So go ahead and treat yourself, you deserve it.
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July 25th-July 29th
The hardest thing about exercise is to start doing it. Once you are
doing exercise regularly, the hardest thing is to stop it.
- Erin Gray.
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July 18th-July 22nd
Why not try an exercise bike?
Cardio exercises on exercise bikes are designed to improve your endurance as well as help you lose weight through aerobic exercise. In addition to improving your endurance, cardio bike exercises can help you improve the strength of your leg, hip and core muscles. Cardio bike exercises range from aerobic workouts to interval exercises.
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July 11th-July 15th
Enter every activity without giving mental recognition to the possibility
of defeat. Concentrate on your strengths instead of your weaknesses, on
your powers instead of your problems.
- Paul J. Meyer.
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July 4th-July 8th
Lack of activity destroys the good condition of every human being, while
movement and methodical physical exercise save it and preserve it.
- Plato.
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June 27th-July 1st
Those who do not find time for exercise will have to find time for illness.
- Earl of Derby.
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June 20th-June 24th
Don't Try Too Much, Too Soon:
Don’t overdo it. When starting out consult your physician. Work to beginner/intermediate levels. Stay at around 70 percent of your MHR. In a couple of weeks or so as you become stronger and more fit, begin to up your intensity for best results.
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June 13th-June 17th
High Intensity Intervals:
To ramp up your fitness regimen try incorporating high intensity interval training.
This simply means working short bouts (30 seconds, 60 seconds, 90 seconds, two minutes) of cardio into your strength training routine.
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June 6th-June 10th
Treadmill Tip:
When you are on the treadmill don’t hold on!
If you hold on while walking or jogging, it decreases the intensity, which decreases your calorie burn by up to 24 percent.
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May 30th-June 3rd
Set Goals for Yourself
If you are having trouble getting motivated, you should set yourself a Fitness Goal. It might be to loose 5lbs, run 5km, do 25 push ups, or even eat less chocolate. Once you've figured out your goal, set a date as to when you want to achieve it! Then figure out a plan of how you will get there.
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May 23rd-27th
Unhealthy Snacking
Most of our un-needed calorie intake occurs in the evening, most prominently after dinner. This is when most of us are relaxing with the family or watching TV. Mindless snacking leads to more caloric intake that most of us really don't track. This type of eating, especially while in front of the TV, is most likely due to habit and not because you're necessarily hungry. In order to help yourself stay healthy, you should either not snack at night or choose healthy foods if you do. There are specially designed snacks that are less than 100 calories, or have some fruit, nuts, or yogurt.
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May 16th-20th
Resting is Important Between Sets
Rest time in between sets is important for a quality workout. Too much rest and you lose your "pump". Too little rest and you quickly fatigue the working muscle. So you have to be able to get it just right in order to achieve optimal results. For most well trained individuals, 60-90 seconds is optimal rest time. It is a good rule to use because various studies have indicated that 60-90 seconds of rest is enough to recover about 90% of your muscle's capacity to do work.
If you notice that your reps are dropping significantly in between these sets using the same poundages, then maybe you should take a little bit longer to rest. If you notice that your reps and poundages are staying about the same, then you could even try to cut your rest time down a bit. Just remember, get a feel and use a little common sense when you train.
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May 9th-13th
Getting Fit is a PROCESS
If you are just starting the gym, or comming back to the gym after a long break, remember that gradually including fitness and movement into your life is a process. Each day you will find information and motivation to continue in your personal process of active living. You CAN get more fit, no matter what your size, age, ability, or disability. Just stick with it.
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May 2nd-6th
Weight Lift with a Variety of Exercises
Don't get stuck doing the same workout routine over and over and over. There is a reason why there are a variety of weight machines and free weights in the gym, they aren't just there to look good. Getting stuck in a rut doing the same exercises, or using the same machines over and over will yield less results. Plus, it's boring. You need to change your workout up at least every 4-6 weeks!
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April 25th-29th
Stretching & Flexability Training
Flexibility is one of the three major components of exercise but is often over looked. Most prized are cardiovascular and strength training for their role in helping us to lose weight, build muscle and get fit. Staying limber not only offsets age-related stiffness, but also improve athletic performance and optimize functional movement in daily life. Research has shown that flexibility can develop and maintain healthy ranges of motion in the body and may help prevent and treat injury.
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