Switch it Up

Switch it up today, if you normally perform resistance exercises dedicate today to the cardiovascular regimen and vice versa. It is extremely important to always be switching your exercise routine in order to see constant results.

Don't Overlook Cardio Exercise

Cardiovascular exercise is sometimes overlooked by the avid weight lifters. It is important for your overall cardiovascular health, so today in the fitness center perform some aerobic exercises: walk on the treadmill, climb the Stairmaster, use the elliptical, or simply ride the bike.

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TRX Class

TRX class (Mon and Wed 6-7pm). Centerville Premier Fitness. Let's get a jump on 2016! And a row, a press, a squat...

Achieve Your Fitness or Weight Loss Goal This Year

The surest way to fall short of your goal is to make your goal unattainable. For instance, resolving to NEVER eat your favorite food again is setting you up to fail. Instead, strive for a goal that is attainable, such as avoiding it more often than you do now.

Outline Your Plan

Decide how you will deal with the temptation to skip that exercise class or have that piece of cake. This could include calling on a friend for help, practicing positive thinking and self-talk, or reminding yourself how your “bad” will affect your goal.

Make Your Goals Attainable

Time flies when you are achieving your goals! Make your goals attainable. It will help to keep you motivated when each and every week you are reaching the goals that you have set for yourself. For example, make it a goal to lose 2 lbs. next week. You have the confidence to achieve anything that you set your mind to.

Cardiovascular Exercise Intervals

Perform cardiovascular exercise involving intervals. For example, if you normally walk on the treadmill for 30 minutes at a speed of 3.0 then today we want you to try to walk for 3 minutes at 3.0 then jog for 1 minute at 5.5. Repeat this cycle until you have completed a total of 30 minutes.

Try Something New

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.

Dumbbell Lunge

Stand with your torso upright and feet together while holding two dumbbells in your hands (starting position). Take a step forward with your right leg and lower your upper body downward, while keeping the torso upright (maintain balance). Do not allow your right knee to go beyond your toes (keeping your shin perpendicular to the floor), inhale as you go down. Using mainly the heel of your right foot, push up to go back to the starting position as you exhale. Repeat the movement for 10-15 repetitions (less if this is your first attempt). Once you have completed one leg rest for 60 seconds and repeat the exercise on the opposite leg. Begin with 1 set and add in sets as you progress for a total of 2-3 sets. If you need assistance with this exercise or any of the many variations - please speak with one of our personal trainers.

Benefits of Exercise

Exercise has been shown to improve cognitive function. Exercising at least three times of week at a moderate to high intensity can reduce odds of mental decline like dementia by 46%, according to a study of adults over age 55. Aim to get at least 3 days in this week.

Increase Your Heart Rate

Today we want you to aim at exercising up to 85% of your heart rate max. You can find your max heart rate by subtracting your age from 220. Once you have that answer, you will then multiply by .85 to find 85% of your max. When you are exercising today, make sure your heart rate gets up to at least this number. Push yourself.

Working Different Muscle Groups

Today, try talking to the certified personal trainers about different exercises that can be done for certain muscles group. Often times we get so caught up in doing the same thing day in and day out that we forget we need to be constantly switching up our routine.

Split Up Your Cardio Routine

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.

Life-Long Wellness

Achieving life-long wellness is a process that requires gradual change in several aspects of our daily lives. Each week, try to adopt to a new and improved shopping strategy.

Shop Smart

Read labels and shop healthfully- look for carbohydrates that have 3 grams of fiber or more, proteins with less than 10% of total calories from saturated fat, and sodium should contain less than 300-500mg per serving for main courses (frozen foods, soups) and less than 200 mg for snacks and sides.

Change is Key!

Struggling with exercises that you can perform in the fitness center today? Talk to the certified personal trainers within the fitness center and ask them for suggestions on switching up your routine. No one wants to do the same thing every day, including your body. Change is key!

Treat Your Body Right

Be thankful for another day! Treat your body right and get into the fitness center today. Treating your body to a good exercise routine should start to become a habit, so stay focused on your end goals.

Resistance Exercises, What Are Your Goals?

What are your goals in terms of resistance exercise? Are you trying to lose inches, enabling you to 'tone' up or are you trying to add 'bulk' to your body? If you are feeling discouraged that you aren't meeting your goals or maybe you just need some input on what exercises you should be performing, then talk to the certified personal trainers within the fitness center today!

Strength Training Equipment

Our fitness center features lots of strength training equipment and tons of free weights!

Best of the Best!

Our fitness centers offer the best-of-the-best cardiovascular machines, group fitness classes, strength training equipment and specialized fitness programming. In addition, our facilities offer membership privileges like free tanning, free childcare and at our Englewood, Huber Heights and Kettering locations we also offer swimming pools.