For years scientists and researchers have gone back and forth on ways to lose weight and get slim. There are numerous books published every day that tout the new plans for success. Well guess what it doesn’t have to be all that complicated. Here are 8 tips that if you adopt can help you see a difference in your life:
Mar 11, 2016
So the dread fitness cliff has come and gone – at this point you may have fallen off the cliff of you r new year’s resolutions and are feeling down and out. DON’T! this is quite normal, it takes time to make new habits, to create new pathways to success. We are all creatures of habits and our thinking defines that. – think of this same thinking = same results. So it’s time to think different, to behave different. here are a few tips to get you re-motivated or keep you motivated:
Feb 26, 2016
Childhood obesity is one of the greatest problems plaguing modern society. The problem, in large part, has to do with a lack of education about proper nutrition and exercise. When we simultaneously demand that our kids sit quietly in a classroom for 8 hours a day and that they also be healthy and fit, we are holding them to a standard that us adults might not be able to meet ourselves.
Feb 15, 2016
Motivation may seem rather complicated to people about to embark on a new exercise program. Somewhere deep inside, you have what it takes to improve your choices and achieve a healthy life. You might feel uncertain that you have the required level of motivation. If you stick to a program, however, you will slowly see results.
In the old days, adults only had to look as far as their household pantries to find the ingredients needed to combat the common cold. Case in point, let’s look at the onion. Also known as allium cepa, humankind has been using it for centuries to create home remedies. Today, it’s still being used to make people feel better, only it’s added to organic products created by a number of companies that believe in the value of healthy lifestyles.
When it comes to a new challenge, getting started is by far the hardest part. Yet, once you've taken that first step towards your goal, it's actually quite easy to be fully consumed by the new challenge. In other words, you might be so fascinated with your new goal of obtaining a healthy lifestyle that you spend more than a healthy amount of time working towards what you want to achieve.
Jan 27, 2016
Family time and kids fitness are two major concerns for modern parents. A new study confirms that Americans are spending barely eight hours a week with their children. A health club membership may be just what you need to reverse the trend and get everyone in shape.
If you feel like you barely see your kids during the week, you’re not alone. The study conducted by Virgin Holidays and Universal Orlando Resort discovered that the daily average is just 36 minutes for the time families spend together. Weekends are a little better with over 2 hours of family time each day, but many people say they mostly count on holidays to reconnect.
Going to the gym as a family is a great way to meet up more often and boost your fitness. There are several ways to get around the most common obstacles:
Meals: Eating quickly doesn’t have to mean fast food. Prepare dishes you can cook ahead of time on weekends and freeze the leftovers. Chili and lasagna are two old favorites. Pack a cooler full of cut vegetables, pita bread and hummus, and stick it in your car for healthy dining on the go. Turn a salad into a balanced meal with leftover fish or chicken.
Homework: Kids usually need a break between school and homework. Hit the gym on the way home from work and school. If you need to schedule visits for later in the evening, present your health club visits as a reward for completing their studies.
Bed Times: Of course, rest is essential too. After your workout, arrange quiet time before retiring. Read books or take a warm bath. Shut off TVs, phones and other devices.
Merritt Athletic Club is committed to keeping Baltimore families healthy. Check out our pool, gymnastics, dance and other programs for kids. Contact us to learn more.
Have you hit a rut or reached a plateau in your workout regimen? Then it is time to exercise your options. Try implementing these new strategies in your weekly workout plan to boost metabolism, burn calories, and increase lean muscle.
Sprinting - Sprinting is an excellent way to rev up your metabolism and burn calories. It is simple and effective. The key is quality over quantity; too much sprinting can lead to injuries. Start off slowly and progress over time; try working in one sprint workout a week to start. An example workout might be a 50 meter sprint followed by a 2-3 minute rest. 5-10 sprints is plenty to start, when your conditioning improves, step it up a notch.
Interval Training - Interval training is a popular and effective workout routine. Interval Training can be performed with a simple exercise like walking by varying speeds, for example fast walking for 20 meters followed by slow walking for 20 meters. For a more advanced fitness level, high intensity interval training, or HIIT, can be very effective. Be sure to consult a fitness professional prior to beginning a HIIT program.
Full Body Movements - Compound and Quadrupedal movements (using both hands and feet for movement) make for excellent and effective total body workouts. Start by adding a few crawls to your workout and build up to more advanced movements, it is a creative and challenging exercise that is also effective.
Body Weight Exercises - Utilizing body weight exercises such as squats, push-ups, lunges, or chin ups are very effective exercises to implement to improve relative body strength. By working with our own body weight it enhances coordination, balance, and relative body strength. In addition, the flexibility provided by body weight exercise makes it a great fit for busy schedules or tight budgets.
The key to any effective exercise is proper technique and intensity. Focus on starting slow and improving in these exercises; keep workouts short and intense. When you feel comfortable with them then progress into circuit training or interval training for awesome workouts that will burn calories and build lean muscle for an improved physique. Remember to be patient and progress over time, no exercise is effective with poor technique. It is recommended you consult with a personal trainer or fitness professional to learn proper technique for these programs, contact us to get started!
Jan 27, 2016
Whenever someone takes a class for the first time, it can be a little intimidating or overwhelming. When you arrive for your first group fitness class, you do not know how to start or what equipment you should use. A group fitness class should be fun and energizing. The class should also give you a relief from everyday stress, not give you a headache.
Here are some tips to help you handle the first class:
Meet Your Instructor
Introduce yourself to your group fitness instructor. Let your instructor know you are participating in your first class. Your instructor may recognize that you are knew to the class, and he or she will be able to help you with the first steps. Your instructor can get you accustomed to the equipment, and give you helpful advice on what to expect.
Meet Other People
Introduce yourself to anyone standing near you. Most people who participate in group fitness classes are sociable people. When you are running on a treadmill surrounded by people who are pushing you and motivating you to succeed, it can be an amazing experience for you. The other participants can have great information and advice on how to feel comfortable in the class. The other group participants all had a first day of class too, and they stuck with it. So can you!
Try A Few Classes
Before you decide if you like the class, try attending three or four classes first. Not every group fitness class has the same skill level and learning curve. When you go into each class, go in prepared and willing to try new things. If you are participating in a cardio class that has music, you will probably need to learn the steps before you can get down! If you are participating in a strength class, you will have to know your weight limits. Give yourself time to learn everything you need to know before you make a decision.
These tips can help you gain the confidence to participate in a group fitness class. One day you may be able to help a new participant in his or her first group fitness class.
Contact us for more information about group fitness.
Topics: group fitness class