Whole Grain Foods

Try to choose whole grain foods more often, such as whole wheat breads instead of white bread and breakfast cereals with at least 3-4 grams of fiber per serving.

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.

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.

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.

Resistance Training

Increase your weight for each set during your resistance training today. We encourage you to push yourself beyond limits that you are comfortable with. If you need an extra boost or a spotter, talk to the certified personal trainers.

Get your cardiovascular exercise in today. If you don't feel like you have the energy, find a friend to exercise with you. There is no excuse today.

Resistance Exercises

There are hundreds of variations to do in the fitness center and achieve the overall same effect when it comes to resistance exercises. What is your favorite resistance exercise when you are in the fitness center? It is always good to talk with others about your exercise routine, because you may find out something that you have never done before and can incorporate into your own workout.

Health Tip

Make sure you are constantly fueling your body today. It is extremely important that we give our body the proper nutrients to stay well-nourished throughout each and every day. Therefore, no skipping meals and in fact we want you to aim to eat a small snack today in between your meals as well. If you have any questions, talk to the certified personal trainers in your fitness center today.

Don't forget the importance of eating snacks in between your 3 main meals. In order for our metabolism to stay high, we must be constantly fueling our bodies. Try a eating a small snack every 3 to 4 hours.

Your Metabolism

Your metabolism works off two main things: genetics and lean muscle mass. The main reason metabolism slows with age is based upon your lean body mass. When you're younger you move more, and as people get older they move less. Therefore the lean body mass of an individual will decrease unless they continue exercising or begin to exercise more. Also, if you have very little lean muscle mass then you will not burn as many calories in a day as someone who has lots of muscle mass. Talk to a certified personal trainer today about an exercise routine that will keep you on the right track.