Fitness Tips

Did you know?

Did you know? If you are not a regular exerciser, by the time that you reach 65 you may experience as much as an 80% decrease in your muscle strength.

Build a Strong Core

Your core consists of all the muscles in your hips, abdomen and back. By working your core, you can train all of these muscles to work together, which will improve your balance and posture. Working your core, can also reduce your risk of injury. Most people have a strength imbalance between their low back and abs. By strengthening your core, you reduce the imbalances, which are a potential source of injury. Strengthening your core will also improve your performance. A strong core helps transfer force to and from the body's extremities efficiently so that you can perform well. A great way to develop core strength is through Pilates. Pilates will teach you how to activate and engage your transverse abdominus (the inner layer of your core muscles that acts as a "safety belt" around your waist to protect your core) as well as work your back, abdomen and pelvic floor muscles. Try a Pilates class this week and strengthen your core to improve your posture, balance and performance!

Try this high intensity interval training Tabata workout!

Try this high intensity interval training Tabata workout! Ask a trainer at your center for breakdowns of each exercise. Perform 20 seconds of work for each exercise followed by 10 seconds of rest. Repeat 8 times for each exercise before moving on to the next move.

Overhead split squats (alternate sides each interval)

Push Ups

Jump Squats

Bicep curl to Press

Burpees

Easy, Healthy Thanksgiving Dishes

Stick to your diet this Thanksgiving with these healthy recipes. With fewer calories, these healthy (but delicious!) side dishes will be a great addition to your Thanksgiving feast!

How Much Protein Do You Need?

There are a lot of conflicting opinions about how much protein you need to eat every day. The weightlifting crowd can't seem to get enough and The Zone folks have their 30/30/40 plan. What's the right amount for you? Well, researchers at the University of Maryland have put together a great online calculator. You enter your age, activity level, height, and weight, and it gives you the answer. It's a lot less than you think! Enjoy.

Fall is in the air!

Fall is in the air! Try these healthy versions of the Fall foods we love! Click Here!

Make working out fun!

Here are three simple ways to make working out more fun this summer.

1. Workout with a friend. The companionship will make the workout more fun. Also, working out with a friend is motivating. It is easier to push yourself when there is someone there to encourage you!

2. Take your workouts outside. Spend time doing activities like kayaking, hiking or swimming with friends and family this weekend. You’ll soak up some sun, spend time with loved ones and get the added benefit of adding some variety to your workout routine!

3. Set goals. Goals make workouts fun because they give you a sense of accomplishment. Have something in mind that you want to accomplish each and every workout. It will help you stay focused and push yourself.

Connections Boost Longevity

Connections boost longevity. A few recent studies have come out to support the idea that those who live the longest have the most connections to people. From a traditional family to a horde or friends keeping our relationships intact and growing is one of the most important factors to how long and how well we'll live into old age. So ask a buddy to workout with you, or meet up with someone for coffee after the gym. It's a great way to stay healthy.

Extra Hydration

In the summer months don't forget a little extra hydration, especially on humid days. Even if your working out in one of our air conditioned gyms you still need a little extra water than you do during winter months. You want to have 4 to 8 ounces of water for every 15 to 20 minutes that you're exercising. Less for a light workout and more for a heavy workout. Remember if you feel thirsty you're already a little dehydrated. Try to stay ahead of that curve and you'll maximize your calorie burn and your workout time.

Mix up your cardio!

Our employees spend the whole day at the gym and we see people on the same old treadmill day after day, workout after workout. We strongly encourage you to mix it up. If you really like your regular cardio routine, that's great, but how about changing it up one day a week? You could take a group exercise class to get you sweating or you could try out another piece of cardio equipment. If you're usually a treadmill kind of person, try the Arc Trainer. However, if you're married to your piece of cardio equipment and don't want to experiment, then pick a different program to follow on the machine, or push yourself with a steeper than usual hill climb or faster than usual pace. The idea with cardio is to keep challenging your body so it will continue to improve. Have fun at your next workout!

Get a protein boost as well as other health benefits by eating these two seeds!

1. Chia seeds - Chia is one of nature’s highest plant-based sources of complete protein. Chia is also a great source of calcium. By weight, chia has more calcium than whole milk. It also has magnesium and boron, essential trace minerals used in the absorption of calcium and other vitamins. By balancing your vitamins and minerals with chia, you can curb cravings that might tempt you!

2. Flax seeds – High quality milled flax seed is 22% protein and is considered “complete” with all the essential amino acids. Flax delivers more ALA, omega-3s, than any other plant food. Grind seeds in your (cleaned) coffee grinder or food processor before adding to baked goods or sprinkling over cereal (your body can’t digest the seeds whole). Or mix flaxseed oil into salad dressings or smoothies.

Cold Weather is Here

Cold weather is finally here. Remember to layer when you do your outdoor activities. Light gloves, a light hat, a vest, hoodie, or jacket that can be easily taken off and on will all help regulate your body temperature while you're exercising outdoors.

What do I need to do to be healthy?

When BodyScapes has new clients walk through the door, a lot of time the trainers get asked what the bare minimum is that one needs in order to see progress and get healthy. Here's our answer: According to the American College of Sports Medicine, you want to do about 150 minutes of cardio per week to maintain your weight. This should be spread out over four to six days during the week. If you'd like to lose weight, then you need to increase the amount of time spent on cardio to between 200 and 250 minutes per week.

For weight training, we recommend two sessions per week as a bare minimum. Most of our memberships include a personal training session and we really want you to use it! Let our trainers help you create a program that fits into your schedule and helps you progress from where you are to where you want to be. There are lots of different routines you can do for weight training, so if you're confused please just ask one of our trainers for advice and we'll be happy to point you in the right direction.

Change Your Plate Size

Trick yourself into eating less food by downsizing your plate. The average plate size in America has expanded from 9½ inches in the 1940s to 11 inches today! That's a whole lot more calories sneaking onto the plate. Try switching over to a salad plate and adjusting your portions accordingly. You'll find you're eating the right amount of food without feel stuffed or hungry.

Foam rolling and stretching are a great addition to any workout.

Foam rolling or self-myofascial release can help relax tight muscles and loosen up knots. It helps re-establish normal soft tissue function. Foam rolling is great for releasing tension around joints, and in both the IT band and TFL. By releasing tension within specific muscles, foam rolling can also help improve range of motion. It can also aid in recovery from a workout so foam roll before and after your workout! Stretching is another way to release muscle tension and improve your flexibility and range of motion. Try these stretches! 

How Much Protien Do You Need?

There are a lot of conflicting opinions about how much protein you need to eat every day. The weightlifting crowd can't seem to get enough and The Zone folks have their 30/30/40 plan. What's the right amount for you? Well, researchers at the University of Maryland have put together a great online calculator. You enter your age, activity level, height, and weight, and it gives you the answer. It's a lot less than you think! Enjoy. 

Is being obsessed with eating healthily a disorder?

Is being obsessed with eating healthily a disorder? According to Steve Bratman it is! He calls this healthy eating obsession “Orthorexia.” He defines it as “an obsession with healthy or righteous eating.” He says it refers to people who “create severely limited diets in the name of healthy eating.” For more information on Orthorexia, click here. What do you think? Is orthorexia real?

Eat Some Chicken Soup When You Are Sick!

There is nothing better when you are sick than delicious chicken soup. Some say that the steam helps your breathing and clears up congestion. Others say that the spices that are often added to chicken soup, such as garlic and pepper (all ancient treatments for respiratory diseases), work the same way as modern cough medicines, thinning mucus and making breathing easier. So listen to what your Grandma said and eat some chicken soup! Here are some great recipes that will help you stick to your diet! 

Still have Thanksgiving turkey left over?

Try these healthy recipes that will help you get back on track and use up all that turkey! These recipes are fairly quick and easy too since the protein is already cooked! 

Desserts are the best part of the holidays

Desserts are the best part of the holidays so don't miss out! Try these healthy dessert recipes and indulge sensibly this holiday season! 

Did you know that the Bicycle crunch is the best ab exercise?

A study done by San Diego State University found that the Bicycle crunch was the best exercise for the rectus abdominus. The study measured the amount of muscle stimulation caused by the exercise.

To perform the Bicycle crunch:

• Lie flat on the floor with your lower back pressed to the ground and contract your core muscles. 
• Place your hands behind your head and lift your knees to about a 45-degree angle. 
• Begin to move your feet out and in, in a pedaling motion. 
• As you move you pedal your legs, touch the opposite elbow to the knee that is in. Then bring the other leg in and touch the opposite elbow to that knee. 
• Repeat for the desired amount of repetitions.

Struggling to stick to your diet?

Try keeping a weight loss journal. Logging what you eat each day can help you accurately keep track of what you are consuming. It can help you recognize emotional eating or a get over a plateau. Two great online weight loss journals to check out are FitDay and SparkPeople. Both of these sites allow you to log what you eat and see the nutritional breakdown of the foods you consume. There are also lots of helpful diet articles to keep you motivated!

Try one of these quick and healthy 30 minute recipes.

Short on time? Try one of these quick and healthy 30-minute recipes. Eating well can be delicious and quick!

Bring Healthy Snacks To Work

Bringing healthy snacks to work can help us stay on track with our diet because we will have something to munch on when office treats tempt us. Snacking when we are hungry can also prevent us from overeating later. Here are some healthy snack recipes that are easy to make and very portable

Did you know that walking is not only good for you heart but also for your brain?

In a study on walking and cognitive function, researchers found that women who walked at least 1.5 hours per week at any easy pace had significantly better cognitive function and less cognitive decline than women who walked less than 40 minutes per week.

Do you always set the same New Years resolutions each year?

Well, make this year the one you accomplish them! A personal trainer can help you make your New Years resolutions into measurable and attainable goals. A personal trainer can also help you develop a program that will help you reach them! Visit the front desk at your BodyScapes location, to ask about a personal training appointment today. Don't wait till January 1st to start working toward your goals!

The Halloween Hangover

Are you still rifling through your kids Halloween stash? Did you know those "fun size" bars are anywhere from 80 to 120 calories? You can burn them off at the gym. A high intensity workout burns 8 to 10 calories per minute so plan a little extra time on the cardio this week.

Trick Yourself

Trick yourself into eating less food by downsizing your plate. The average plate size in America has expanded from 9 ½ inches in the 1940s to 11 inches today! That's a whole lot more calories sneaking onto the plate. Try switching over to a salad plate and adjusting your portions accordingly. You'll find you're eating the right amount of food without feel stuffed or hungry.

Slim down this summer!

Enjoy the bountiful fruits and vegetables that summer has to offer and improve your heath! Fruits and vegetables are high in fiber and other important nutrients while being low in calories. The fiber in fruits and vegetables will help you control your weight by making you feel fuller for longer.

Fruits and vegetables also contain antioxidants and other phytonutrients that may keep your heart healthy, improve your blood pressure and protect against diseases such as cancer and stroke. Antioxidants and phytonutrients may even help slow the aging process!

For more about what fruits and vegetables to chow down on this summer, click here!