Do You Read Food Labels?

It’s important to be aware of what’s in your food as manufacturers often hide large amounts of sugar or unhealthy fats in packaged food, even food claiming to be healthy.

Exercise is Really Good For You

Exercise keeps your spirit lifted and your mind healthy and active.

Set Yourself Up for Success

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps—like adding a salad to your diet once a day—rather than one big drastic change. As your small changes become habit, you can continue to add more healthy choices.

Results Don’t Come Overnight

Take it day by day because results don’t come overnight. Change doesn’t come immediately, but keep working and you’ll get there.

Working Out Your Legs

Try something new the next time you exercise your legs. Often times, we work out a combination of both our quadriceps and our hamstrings. However, many individuals tend to have a muscular balance in their legs. The majority have very strong quadriceps but weak hamstrings, but the reverse is possible as well. Regardless of your individuality, try to split your legs into two days this week. One day solely isolate your quadriceps, and the other isolate your hamstrings. If you have any questions about your muscular balance, talk to the certified personal trainers today.

Don't Give Up on Your Fitness Goals

Giving up on a fitness goal because of one setback is like slashing your other three tires because you got a flat. Get into the fitness center today!

Treat Your Body to a Healthy Diet

Quit eating junk food and high-fat fast food. Your heart, brain, and overall health are harmed by foods high in saturated fats, salt, and cholesterol. There's no getting around it. You've got to replace them with healthy foods: lots of fruits, vegetables, fish, nuts, olive oil -- what we call the Mediterranean diet.

Take Action

Good things might come to those who wait, but they come much faster to those who get up and get it done.

A Comforting Environment

When you are going to exercise, it is nice to feel like you are in a comforting environment. Do you know the name of those around you? If you exercise around the same time every day then you are sure to see the same individuals, so introduce yourself today. You may even find a new accountability partner.

Make Your Goals Small and Attainable

It is always easier when you are starting out a new exercise routine to make your goals small and attainable. If you start out with a huge goal, often times when people do not see the results right away, they will give up before ever truly allowing their body to reach the goal that they set.

Change Up the Order of Your Exercises

Have you ever gone to the gym and done just one or two exercises for your routine? We are always talking to you about changing your order of exercises or the exercises themselves. If you are exercising chest/triceps, try doing bench press and in between sets perform tricep dips to fatigue. Then try a tricep pressdown with max push-ups in between each set.

Tip of the Day

Remember if you are injured in any way that doesn't mean that you can/should stop exercising all together. Try to exercise the body parts that are healthy. If you stop exercise completely, your body is going to lose the central adaptations that have developed over time from cardiovascular and strength training. For example, a lower resting heart rate.

Challenge Yourself Today

Increase your intensity of exercise, whether it be adding 5 extra pounds to each set of exercise or simply increasing your speed on the treadmill, make sure you are pushing yourself today.

Mix it Up

Tired of performing the same cardiovascular exercise day in and day out? Try splitting it up. For example, spend 10 minutes doing intervals on the treadmill, jump rope for 10 minutes and then finish off with a 10 minute bike ride. Remember to make your exercise routines entertaining for yourself.

Questions About Our Fitness Equipment?

If you have any specific questions about the exercise equipment located in the fitness center, don't be afraid to ask. Have a certified personal trainer show you how to use the equipment, rather than risking using the equipment the wrong way, hence therefore setting yourself up for a possible injury.

Workout Tips

If you are lifting your upper body today for your exercise routine, in between each set, we want you to do 30 standing squats just with your own body weight. If you are lifting your lower body today, then in between each set perform 25 pushups.

Exercise is Good For You!

A daily dose of physical activity is sure to do your body good!

Goal For Today

Intensity. Speed up your resistance training today or lift heavier in each set to ensure that you are keeping a high intensity today. If you are utilizing the cardiovascular equipment then increase the speed or the incline to boost up the intensity.

Fitness Goal

Aim for 45 minutes of cardiovascular exercise today. If you need motivation and have a hard time doing the same exercise for 45 minutes, break up your routine. For example, spend 15 minutes on the treadmill, 15 minutes on the stationary bike and then spend the last 15 minutes alternating between jumping rope and jumping jacks. Remember to keep yourself engaged.

Achieve Your Nutrition Goals

Instead, of fad diets find a reliable source of information to help you understand nutrition. The USDA offers a number of tools and resources, or you can consult a registered dietitian in your area. An RD is specially trained and can give you tips and tricks to help you achieve your specific goals.