Focus on Change!

 

If you focus on results, you will never change. If you focus on change, you will get results.

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 this weekend!

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.

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...

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.

Don't Give Up!

When you know what you want, and you want it badly enough, you'll find a way to get it. Don't give up on your fitness goals. We are here to hold you accountable. What is your goal for 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.

Are You in the Right Direction?

What is your end goal? Are you taking small steps in the right direction each and every day? Once you know where you want to be, it will be easier to figure out how to get there.

Cardiovascular 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.

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 towards.

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.

The Healthy Eating Plate

The Healthy Eating Plate is made up of one-half vegetables and fruits, one-quarter whole grains, and one-quarter healthy protein. "Whole" and "healthy" are important words here. Refined grains (think white breads, pastas, and rice) have less fiber and fewer nutrients than whole grains, such as whole-wheat bread and brown rice. Healthy proteins include fish, poultry, beans, and nuts — but not red meats or processed meats.

Set Your Goals High

What your mind can conceive, your body can achieve - set your goals high!

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.

You Can Do It!

"Self-confidence and a belief in yourself is a must. To instill confidence in others, you first must have confidence in yourself."
You are able to accomplish the goals you have set for yourself. It starts with having the confidence that YOU can and will do it!

Set Fitness Goals For Yourself

Set yourself some goals to achieve by the upcoming weekend. Are you needing to add some more cardiovascular exercise to your week or do you want to make it in to the fitness center an extra day? Remember start with small goals to help boost your overall confidence.

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!

Bone-Building Foods

Calcium builds healthy bones and teeth and ensures your muscles, cells, and nerves work properly. Adults need about 1,000 milligrams a day—that's a little more than three 8-ounce glasses of milk—but what if you're vegan, lactose intolerant, or just don't like the taste of dairy products? Here's a little-known fact: there are lots of non-dairy foods with calcium. Here's how to add them to your diet.