Treat Your Body to a Healthy Diet, Always

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.

Focus on Change!

 

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

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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.

Weight Lifting

Aim to add 2-3 more reps to each set you perform when lifting weights, today. If you are aiming for pure strength goals, then today might be a little different for you. For example, once you get up to the 12-15 repetitions in each set, the main goal is now endurance of the muscle. Step outside of your comfort zone 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!

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.

Take Action

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

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We invite you to register for our 14-Day Free Trial Pass!
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Give It Your All

Give it your all, not just today but every day. We want you to strive to achieve nothing less than the best, each and every time you exercise. If you are beginning to feel discouraged, talk to the certified personal trainers in the fitness center about exercises that will amp you up.

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.

Eat Your Veggies

Eat more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. These foods have the nutrients you need for health - including potassium, calcium, vitamin D, and fiber. Make them the basis for meals and snacks.

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.

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.

Take the Stairs

No matter what your exercise routine is for today, we want you to find a flight of stairs. Aim to walk up/down the flight of stairs for a total of 10 times. Make sure in every activity you are doing, that you are constantly looking for ways to increase your physical activity throughout the day.

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.

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.