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.

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.

Sugar Substitutes

There are many types of sugar substitutes, including aspartame, erythritol, saccharin, sucralose, isomalt, sorbitol, acesulfame potassium and mannitol. You might recognize some of these names from ingredient lists on food packages, or know some of them by their brand names (Splenda, Equal and Sunett).

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!

Fish

Choose fish, poultry, beans, and nuts; limit red meat; avoid bacon, cold cuts, and other processed meats.

Stay Focused

Control your thoughts today and stray away from the 'treats'. If you start to crave something that you know you shouldn't be eating this week, then no matter where you are, stand up and perform 30 body-weight squats. Replace those tempting thoughts with exercise.

Food Shopping Tip

Look for foods that list 0g Trans Fat. Since a food can list 0g Trans Fat even if the amount of Trans Fat is 0.49g or less, you need to check the Ingredient Statement for ‘partially hydrogenated oils.’ This term signals that there are Trans Fats in the food. Choose foods with 0g Trans Fats and no partially hydrogenated oils.

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.

Get Into the Gym Today!

A new diet may help you lose weight for a little while, but the weight often comes back unless you find new ways to deal with the problems that are leading to your weight gain. This may mean learning new ways to deal with stress and loneliness.

Learn to be happy with the body you have while pursuing the body you want with everything you have.

Try aiming for 30 minutes of increasing intensity today within your cardiovascular exercise routine. For example, if you are walking on the treadmill, aim to increase the speed and/or incline every 2 minutes. You can increase by .5mph or even 1% incline, but aim to keep that intensity constantly changing. Keep that heart rate up today.

Lean Meats

When ordering at a sandwich shop or deli counter, choose lean beef, ham, turkey or chicken on whole grain bread or wrap. Ask for mustard, ketchup, salsa or lowfat spreads. Remember to add the veggies and eat only half, save the other half for the next day.

Health Tip: Staying Hydrated

According to the American College of Sports Medicine it is necessary to stay hydrated before, during, and after exercise. Before exercise (10-15 min) drink 8-10 fl oz. Follow this same protocol during exercise consuming 8-10 oz every 10-15 minutes. After exercise drink 20-24 fl oz water for every 1 lb lost. You should weigh yourself before and after exercise to know how much fluid loss needs to be replaced.

“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus; and you must not stay there, you must go beyond them.” Push yourself this year in the fitness center!

Old thinking: Eggs will raise your cholesterol and your chances of developing heart disease. Eggs are loaded with antioxidants, protein and nutrients vital to good health. If you have high cholesterol, especially LDL (bad cholesterol), its beneficial to keep egg consumption to no more than 3 a week.

Protein loaded diets are more of a “caveman” diet, which affect your digestive system as you are consuming minimal amounts of fiber. Add fiber by including whole grains, fruits and veggies.

Medicine Ball Squat

Our The Medicine Ball Squat with Front Raise is a multi joint exercise that has both and upper and lower body component. Adding a Bosu Ball (pictured) or other unstable surface will incorporate balance. Have question or need assistance with this exercise please speak with one of our personal trainers. is very popular, try it!