May 11-17th is "Get Active America!" week across the country and Anytime Fitness is participating. During the week, members can bring friends for free during staffed hours. On Friday, Saturday, and Sunday, all members of the public 18 and over can use the club for free during staffed hours. We are even adding special staffed hours from 10 - 2 on Sunday just this once.
Our staff will also be holding special classes that week so check back for more programming updates. Likely classes include yoga, boot camp, stroller fitness, physio ball exercises, and a nutrition talk.
Tell your friends and family to mark their calendars so we can see them in the club!
This Sunday we'll also have a booth at the Oak Cliff Earth Day Festival in Lake Cliff Park. The hours are 11 a.m. - 5 p.m. so please stop by to say hello. Members and non-members can register to win two free training sessions with me! :-)
Thursday, April 16, 2009
Thursday, March 19, 2009
5 Tips for Toned Arms
We were approached by the Dallas Morning News blog to write some tips on "How to Get Arms Like Michelle Obama." She probably does have the best arms of a First Lady, now that you mention it. Anyway, here are Jacqui's suggestions for how YOU can tone up your arms and start wearing those sleeveless shirts!
1) Pump Some Iron: Ladies, in order to really achieve strong, sculpted arms you need to hoist heavy weights. Shoot for 2 to 3 sets of 8 to 15 reps, and always make sure your last two to three reps are hard to get. Adjust your weights accordingly as you get stronger. Forget the old adage of lifting light weights for 15-20 reps. You won’t see the results you are looking for. If you would like to incorporate light weights into your routine, aim for 30+ reps and use little rest between sets.
2) Eat Mindfully: In order to see those beautiful muscles you may need to strip away a layer or two. Pay attention to your food intake. Eat only when you are hungry, NOT when you are bored or stressed.
3) Be Active: Carve out some YOU time for activity. Go for a walk, ride your bike, play with your kids, enjoy an active date. Make an active lifestyle a priority.
4) Improve your Cardiovascular Health: Find a sturdy stationary bike and plant yourself for 20 to 30 minutes. Be ready, this will be the hardest & most effective cardiovascular work you can do. Intervals will incinerate the fat on your upper arms and will condition you to work even harder in the weight room. Begin with an easy 5 min. warm-up. Follow with one 45 sec. all out effort (increase the resistance and pedal as hard as you can), next take the resistance down and pedal lightly for 90 sec. to recover. That is one interval. Repeat until you have completed 6 to 8 intervals. You will be spent! Cool down for 5 min. and relish in what you’ve accomplished.
5) Clean up your Diet: Stay away from processed, packaged foods. Try to eat organic when you can. Incorporate as many fruits & vegetables into your diet as possible. Round out your meals and snacks with healthy fats and lean proteins. Always stay well hydrated and drink plenty of water. Having great looking arms means having strong, toned muscles as well as beautiful, healthy skin.
1) Pump Some Iron: Ladies, in order to really achieve strong, sculpted arms you need to hoist heavy weights. Shoot for 2 to 3 sets of 8 to 15 reps, and always make sure your last two to three reps are hard to get. Adjust your weights accordingly as you get stronger. Forget the old adage of lifting light weights for 15-20 reps. You won’t see the results you are looking for. If you would like to incorporate light weights into your routine, aim for 30+ reps and use little rest between sets.
2) Eat Mindfully: In order to see those beautiful muscles you may need to strip away a layer or two. Pay attention to your food intake. Eat only when you are hungry, NOT when you are bored or stressed.
3) Be Active: Carve out some YOU time for activity. Go for a walk, ride your bike, play with your kids, enjoy an active date. Make an active lifestyle a priority.
4) Improve your Cardiovascular Health: Find a sturdy stationary bike and plant yourself for 20 to 30 minutes. Be ready, this will be the hardest & most effective cardiovascular work you can do. Intervals will incinerate the fat on your upper arms and will condition you to work even harder in the weight room. Begin with an easy 5 min. warm-up. Follow with one 45 sec. all out effort (increase the resistance and pedal as hard as you can), next take the resistance down and pedal lightly for 90 sec. to recover. That is one interval. Repeat until you have completed 6 to 8 intervals. You will be spent! Cool down for 5 min. and relish in what you’ve accomplished.
5) Clean up your Diet: Stay away from processed, packaged foods. Try to eat organic when you can. Incorporate as many fruits & vegetables into your diet as possible. Round out your meals and snacks with healthy fats and lean proteins. Always stay well hydrated and drink plenty of water. Having great looking arms means having strong, toned muscles as well as beautiful, healthy skin.
Thursday, February 26, 2009
Exercise Database
Have you ever wanted to work on a particular body part but you can't think of good exercises that target it? Or you keep doing the same exercises for a body part and are seriously in need of variety either because you've stopped getting results or you are just plain bored? Well, I wanted to share a great resource with you: the Exercise Database on www.criticalbench.com. You can pick out a body part and the web site shows you a list of exercises and how to execute them. Use this to add some variety to your workout and really focus on the parts you want to train. Other parts of the web site are fun, too, such as the calculators. Let me know what you think.
Thursday, February 12, 2009
Plank Variations
During the past few years since "core strength" became a household name, you've probably done enough planks to make you bonkers. (No? Then get after it!) It's time you added a few twists. Start in the plank position (on forearms and toes with entire midsection straight and tight). Lift your right foot a few inches off the ground and keep it there, then straighten your right arm, then straighten your left arm. Reverse the order as you lower each arm and the right leg. Repeat this continuously for 30 seconds, rest, and then repeat with the left leg.
Next let's add some twists for your obliques. Start in a push-up position with your arms extended. Bring your left knee toward your right elbow and then back. Repeat with the right knee to the left elbow. Continue for 45 seconds or for reps. Be sure to keep your abs tight and your back straight. You'll feel this in your chest and shoulders, as well. Have fun!
Next let's add some twists for your obliques. Start in a push-up position with your arms extended. Bring your left knee toward your right elbow and then back. Repeat with the right knee to the left elbow. Continue for 45 seconds or for reps. Be sure to keep your abs tight and your back straight. You'll feel this in your chest and shoulders, as well. Have fun!
When no one is watching. . . .what do you do?
Yesterday I had someone mention that she enjoys this blog. What? There's really someone out there? I was busted! I admit it, I've been inconsistent about writing because I thought no one noticed. That reminds me of a great lesson for all of us, especially for me. How do you perform or act when no one is looking? As an athlete, I always gave 100% when the coach was monitoring us. Heck, I even gave 100% when he or she wasn't because I wanted to be the best. Do you do your best at work even when the boss isn't around? How hard do you try when you workout at home? Sure, you're a good parent and spouse when the in-laws come over, but how about when you're home alone? A lot is revealed about a person's character by what they do when no one is looking. Success comes to those who give it their all for the right reasons - pride in a job well done, personal satisfaction, the drive to improve and succeed, the desire to help others - not for the external approval. Praise and compliments are fleeting; pride and progress are lasting. By having the discipline to work hard regardless of the situation, you're creating the habits and work ethic that breed success. So whatever you are doing today, give it 100% - even if you don't have an audience.
Thursday, February 5, 2009
Tough Economic Times
Yes, times are tough out there and Americans are looking for any way they can cut back on their expenses. When you do this, don't make the mistake of cutting back on your health. If you want to help the economy, one of the best things you can do is take care of yourself! The soaring costs of health care, prescription drugs, and insurance are bankrupting our country. If each person would actually exercise and eat right, we'd bring down these costs significantly. There are other ways you can cut back without sacrificing your health club membership. For instance, recently I talked to a member who started taking her lunch to work and realized she was saving $160 per month by doing so - WAY more than enough to pay for her monthly membership. Hey, she can even afford some personal training now. I hope you'll see that paying for a health club membership is a great investment in both you and your country.
Mardi Gras Parade!
If you've been in the gym lately you've probably seen the signs. Anytime Fitness will have an entry in the first ever Bishop Arts District Mardi Gras Parade on Feb. 22nd! If you want to walk with us, just come in the gym and sign up or email us. The first 20 people to sign up will receive a free Anytime Fitness t-shirt and throw beads to toss to the crowd! The parade route is from Methodist Hospital to Hunky's, so you'll get at least a mile of walking in, too. What a great way to promote fitness to the community and do something fun with your friends!
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