Why Wait til January?

 

Hello everyone!!!

 

As you head out to just about anywhere this time of year, you’re sure to see and hear the unmistakable signs of the approaching Holiday Season – the food, the traditions, the food, the decorations, the parties, the food, the gifts, family, friends, the food. Did I mention the food? Right alongside commercials for crescent rolls and the perfect “gift for him under $50”, are ads specifically designed to make you think ahead to January and loosing the average 7 pounds that the typical American puts on during the holiday season.

 

January doesn’t have to be the start of diet season! Incorporate some of the following tips into your daily life NOW so that by the time the ball drops at midnight New Years Eve and everyone is talking about their future health goals, you’ll be well on your way to making 2013 your healthiest year yet!

 

1. Portion Control. Prepackaged weight loss programs often feature food plans that incorporate a wide variety of food – from pizza to cheeseburgers, even desert- that can be eaten while still losing weight!  The same is true of any balanced weight management system. Moderation is key! You can incorporate just about any type of food into a healthy lifestyle, albeit with much smaller portions and healthier substitutions.
2. Convenience. Commercial programs offer prepackaged meals to make it easy to stick to the plan even on busy evenings filled with obligations. Prepare meals and snacks in advance. Just a few minutes each day preparing for the next day can make all the difference in staying on track. 
3. Eat Frequently. We know it may sound contradictory, but it’s true! Eating a balanced meal or snack every few hours keeps your metabolism humming and prevents the kind of ravenous hunger that leads to a cookie binge! Eat about 300 calories containing protein, carbohydrates, and fat every 3 to 4 hours to keep hunger at bay and avoid feeling deprived!
4. Attend Zumba class with Melinda Tuesday’s at 5:30 and Saturday’s at 10:30!!! (Most important) ;)
5. With your Westmoreland Athletic Club membership – you have access to our sister club in Norwin Hills Shopping Center – Galaxy Fitness!   www.galaxyfitclub.com   Show your WAC club membershp card and you can be registered FREE there too!   One Membership fee = two clubs!

 

Why wait until the New Year to put your health plans for 2013 into effect? Let me, Zumba, and the rest of the staff at Westmoreland Athletic Club inspire you through the holiday season to design a plan that will help you feel great through 2013 and beyond — without the added pounds!

 

“When you dance, your purpose is not to get to a certain place on the floor. It’s to enjoy each step along the way.”

Wayne Dyer

Enjoy your journey!

 

PS: Don’t forget about the Black Friday gift card special! You can buy the gift of health for a friend! A $50 gift card will be available for $10! (can only be applied to new, or renewed memberships. 1 card per membership)

 

We also have Zumba passes available – buy 5 classes for $25! What a great gift idea!?!

 

Melinda White

Westmoreland Athletic Club 

General Manager / Zumba Instructor®

Fighting Child Obesity and Keeping Your Kids Healthy

We know how important it is for children to be active and to get exercise. Most children enjoy being physically active, and the exercise they get while they play contributes to the development of strong bones and muscles. Unfortunately, there are an increasing number of barriers to exercise for kids in today’s modern world. Television and video games, parents who work long hours, cuts to the physcial education programs and recess in school can make it difficult for kids to get the minimum amount of exercise they need to be healthy. Teaching your children to develop healthy habits is important to their health and development and can benefit them well into the future. Kids who follow a healthy diet and exercise regularly are more likely than kids who are sedentary to stay active as adults. Although more research needs to be done, at-risk children who are physically active on a regular basis reduce their risk of developing chronic conditions such as type 2 diabetes as adults, reports the U.S. Department of Health and Human Services. Also, building strong bones, particularly during adolescence, may reduce your child’s risk of developing osteoarthritis later in life. Read more: http://www.livestrong.com/article/345254-why-is-it-important-for-children-to-exercise-regularly/#ixzz26k3Y0cDe To help counter those difficult barriers and help teach your kids how to be healthy we have a great new program! Kid’s After School Group Training with Charlie! Starts September 17 Monday- Thursday 4:45-5:45 Kids ages 7-12 In this hour program 4 days a week your kids will learn: Basic Martial Arts Basic Self Defense Flexibility Core Exercises Motor Skills Strength and Endurance Cardiovascular Conditioning Basic Nutrition Rockwall Wednesdays! Charlie Pienaar is has always lived the life of health and fitness. He is a 2nd degree black belt in Korean martial arts, Sankoesi, wrestled at the state and national level and participated in judo, baseball and football. He graduated from Eastern Michigan University with a degree in Health and PE, a Masters of Science in Sport Management from California University of PA and he also graduated from IUP with a Masters of Education. Charlie has also served five years in the Army National Guard before Medical Discharge as a ILT. He’s also coached wrestling for six years, trained high school athletes and is a natural bodybuilding novice short champoin. ACSM Certified Personal Trainer, Charlie specializes in overall health and fitness with innovative methods that keep clients motivated. Don’t miss this fantasitc opportunity each week where your kids will be challenged, stay healthy and have fun! Members: 10 class punch card $50 or $40 Unlimited per moth. Included in the Diamond Membership Non Members: 10 class punch card $60 For more info contact Dia at (724)832-7050 ext 25 or Charlie at charles.pienaar@wacclub.com

Top 6 Calorie Burning Workouts

While there is no secret formula for losing weight (It all comes down to simple math: You must burn more calories than you consume), there are smarter, faster ways to achieve your goals. The following  six workouts are proven to be the most heart-pumping, sweat-producing, and consequently most efficient calorie-burning and weight-loss-inducing exercises out there. Do one, or a combination of many, regularly, and watch the weight fall off.

1.    Kickboxing: 800 calories per hour
Kickboxing offers a great full-body workout because it requires you to use every major muscle group and includes interval training. Your heart rate will soar and stabilize several times throughout the class, which is optimal for weight loss. In our Body Combat class you can burn 800 calories an hour!

2.    Biking: 700 calories per hour
You can burn up to 700 calories at your average spinning class or take to the road on your own to enjoy fresh air to boot! Just make sure you keep a pace of about 14 to 16 miles per hour to reach the 700-calorie goal.

3.    Zumba: 500 or more calories per hour
Who knew an hour of dancing could produce such results?! Because this Latin-inspired dance workout uses the principles of interval training and resistance exercise, the workout will boost your metabolism considerably, according to FitnessZumba.com.  However, like any fitness regimen, the number of calories burned varies from person to person depending on weight, sex, current fitness level, and how a hard a person works out. Still the massive weight loss and toning benefits of hip-swishing and shimmying make this dance workout one of the most popular today.

4.    Jumping Rope: 780 calories per hour
Only got ten minutes? You can still squeeze in cardio with this highly effective activity, which can have you burning 130 calories every ten minutes (or 780 calories per hour). According to MedicineNet.com, you’d have to run an eight-minute mile to burn as many calories as jumping rope for the same amount of time, making it a good choice for someone who is starting a fitness regime and may not have the endurance to maintain a fast running speed for an extended period of time. If you have limited space and time, jumping rope is the most efficient way to see results. 

5.    Aerobic Step Classes: 600 calories per hour
Aerobic step classes are high-intensity and high-impact, meaning you’ll burn fat and calories. The number of calories burned depends on how high the step is, but using just a six-inch platform can allow you to burn up to 600 calories in one hour-long class.

6. Running: 650 calories per hour
According to WebMD’s calorie calculator, a 145-pound person who maintains a 10-minute mile for one hour can burn up to 650 calories. However, running consistently for an hour can be challenging if it isn’t a part of your current exercise regimen. You can work up to this goal and increase your cardiovascular fitness by adding walking intervals throughout your workout. For instance, run for three minutes and then walk briskly for one minute. This practice will increase your endurance, lower your heart-rate recovery time, and burn fat.

Learn How to Punch Correctly to Prevent Injury

Recently I’ve been working with a trainer and we have done a lot of boxing type workouts. Jump roping, punching and kicking are the main things we work with. I’ve noticed though that while punching and after we are done that my pinky fingers and knuckles in that area are sore. Well I decided to google it (of course) and find out why that was happening and what I can do to prevent it!

The most common injury when you do this type of workout is known as “boxer’s fracture.” This is a fracture of the long bone that runs across the top of your hand (metacarpal) and/or the knuckle of your little finger and sometimes the ring finger too.  Other common injuries include the fracture of the wrist and/or the elbow.

The reason why these types of injuries happen is because most people do not pay close enough attention to how they line up their hand when they punch. Turning your hand so that the little knuckle (and sometimes the knuckle of the ring finger too) strikes first is the most common cause of boxer’s fracture., which is exactly what I have been doing. Another problem is that people do not align their entire wrist correctly when doing the basic front straight punch. If you bend your wrist during contact, injury to your wrist can occur. Another way to cause injury is if you allow your elbows to flare outward during a straight punch, doing this will cause your wrist to turn and you will end up hitting with your pinky finger and knuckle.

When you are doing a boxing type workout you want to put a lot of force into it. But when you are putting force out to your opponent or your workout partner you also have to absorb as much force as you deliver. This force that you absorb can cause injury if you do not disperse it through your entire body. The easiest way to prevent injury is to align your hand, wrist and arm properly so that the force you are going to absorb is transmitted up your entire arm and into your body as a whole and not just into your hand and wrist. Now lets learn how to punch in the correct way!

Punching Correctly

The striking surface: The point of impact should be as if it was coming from either the second or third spaces between your fingers, in-between the index or first finger and the long finger knuckles OR between the long finger knuckle and the ring finger knuckle. Realistically you will strike your knuckle first and not the spaces between the knuckles, but if you focus on either of these points then your hand is aligned properly. The difference between the two points is that the first one (between the index and long fingers) is for a straight on punch, whereas the second one (between the long and ring finger) is for what is called a 3/4 twist punch.

The wrist:

Your wrist should be perfectly straight to align the bones to transmit force up and through. Wrist injuries can result from your wrist bending upon impact. This is one reason people tape their wrists. Boxers often tape their hands and wrists into the proper position so that the force is automatically aligned to go down their wrist and into their arm.

The elbow:

Your elbow should be kept close to the body so that the direction of the punch is parallel to the movement of the centerline of the body. Correct alignment of the hand makes sure that any force that is rebounded from an impact is transmitted up your entire arm and your body as a whole absorbs the force not just the striking portion of the hand. Keeping the elbow in close to the body is just as important, for otherwise the force will stop at your elbow. You may not break your elbow, but you will injure the ligaments holding the bones in place and that will hurt for a very long time!

Correct Punch

As you can see from the picture above he is leading with this first couple of knuckle with now twist in his arm, wrist or hand. This will prevent injury because the hit is landing on the correct area and the force is being absorbed through the wrist, arm and body.

So when you are doing a boxing type workout with a trainer or even in our Body Combat class make sure that you are aligning your hand, wrist and arm correctly to prevent injury. Now that I know this I’m going to make sure to pay attention to how I punch so that I do not cause damage to my knuckles, wrists and elbows! I encourage everyone to try and work with someone who does this kind of workout because you get a great whole body workout during it and if you’re in a bad mood it helps you get some aggression out! Have a great weekend everyone!

From One Extreme to the Other: Kickboxing

Yesterday was Yoga which is relaxing and clam, but today is going to be about kick boxing!! I don’t know about all of you but sometimes I just want to punch and kick things. Maybe I just have pent up anger or something but doesn’t it feels so good to just hit something? Okay moving on, so I’m going to talk about different kickboxing techniques you can do at home, benefits of kickboxing and a little bit about our Body Combat class here at the club.

Let’s start with what kickboxing is and some techniques you can easily do at home if you can’t get to our Body Combat class!

What is Kickboxing?

Kickboxing is combines elements of boxing, martial arts, and aerobics to provide overall physical conditioning and toning. It doesn’t involve actual physical contact between other people it’s just a cardio workout that has many benefits to the body.

Kickboxing Moves

Here are some simple moves that you could do at home when you can’t come to the club! (these are from Fitness Magazine.com)

The first thing you need to learn before you start a kickboxing routine or a Body Combat class is the Fighting Stance. You will be using this a lot during the whole workout.

Fighting Stance

• Stand with feet staggered, knees slightly bent, rear heel lifted.
• Bring fists to chin, elbows near ribs, palms facing each other.

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Jab

This is a straight punch; if the right foot is in front, the right hand is jabbing.

Imaginary Target: Nose

• Stand with right foot forward in fighting stance.
• Rotate right hip forward, extending right arm.
• Twist forearm so the fist is parallel to the floor at full extension, arm in line with shoulder.
• Recoil immediately.

Quick Tip: Jabs are fast, surprise punches, so strike as quickly as possible with control.

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Cross

A straight punch thrown from the rear hand, so if your right foot is in front, your left hand does a cross.

Imaginary Target: Nose

• Stand with right foot forward in fighting stance.
• Turn left foot, knee and hip to the right at the same time, followed by the left shoulder and left arm.
• Twist your forearm so your fist is horizontal at full extension; don’t lock your elbow.
• Recoil and return to fighting stance immediately.

Quick Tip: The force of the cross originates from the hips. By using your core, you’ll pack a more powerful punch.

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Hook

Punch in a circular motion, thrown with the lead hand.

Imaginary Targets: Ear, Cheek

• Stand with left foot forward in fighting stance.
• Pivot on the ball of your left foot, turning left knee, hip, shoulder, and arm simultaneously as you punch from left to right.
• Bring left forearm parallel to floor, thumb up; keep right fist by face.
• Recoil immediately and return to fighting stance.

Quick Tip: To get the pivoting motion correct, think of putting out a cigarette under the ball of your foot.

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Uppercut

Punch in an upward thrust with the fist pointing at the ceiling.

Imaginary Target: Chin

• Stand with your left foot forward in fighting stance.
• Drop your right hand slightly and bend both knees, then twist your hips to the left as you thrust your right fist straight up and slightly forward with knuckles facing the ceiling and palm facing body.
• Keep your left fist by your face.
• Recoil immediately and return to fighting stance.

Quick Tip: To generate more force, drive the punch from your legs up. Don’t punch up beyond the tip of your nose.

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Front Kick

A jab with the heel of the foot; can be done with either leg.

Imaginary Targets: Knee, Groin, Chest

• Stand with left foot forward and fists by face in fighting stance, then shift your weight to right foot.
• Bring left knee up to the chest, foot flexed, heel close to the glutes (not shown).
• Keep fists up and kick straight out from the hip as if you were punching with your heel; retract immediately and return to fighting stance.

Quick Tip: Picture slamming a door open with your foot.

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Roundhouse Kick

A circular kick (your leg moves in an arc). Montagnani recommends doing it with the front leg because it puts less stress on the opposite knee.

Imaginary Targets: Knee, Obliques, Head

• Stand with right foot forward in fighting stance.
• Bend right knee, bringing heel toward glutes, and pivot on left foot, turning hips to left (not shown).
• Strike from right to left in an arc with right foot, extending kick from knee, toes pointed.
• Retract and return to fighting stance.

Quick Tip: Imagine slapping target with your shoelaces.

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Side Kick

This kick is the strongest, because the force comes from the glutes. Keep your foot flexed as you kick out.

Imaginary Targets: Torso, Chest

• Stand with your left foot forward in fighting stance.
• Turn hips to the right, and pivot right toes out slightly.
• Lift your left knee toward the chest, keeping your foot flexed (not shown).
• Forcefully extend the left leg out to the left side, pushing through the heel while counterbalancing by leaning your entire upper body toward the right.
• Keep hands in fists near face. Retract the kick and immediately return to fighting stance.

Quick Tip: Think of kicking through target with heel.

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Those are some great easy moves you can do and even practice to get your form right before you go to Body Combat! Now here are some benefits of doing this kind of workout!

Benefits of a Kickboxing Type Workout or Class

Reduce Stress

You can kick and punch your stress away when you are taking your high-energy kickboxing routine. The moves and techniques you do in kickboxing challenge your core muscle groups and will give you a total body workout!

Boost Confidence Levels

Kickboxing helps you release endorphins that give your mood a boost and help you feel more confident. Endorphins will also make you feel happier and more positive for several hours after the workout.

Improved Coordination

If you’re suffering from posture problems and have poor coordination, you can strengthen your ‘core’ and improve your reflexes and coordination skills. The speedy punches and kicks in the kickboxing routine will give you a chance to focus your energy to execute each movement successfully.

Burn Mega Calories

Muscle and Fitness Magazine reports that fitness kickboxing can burn over 800 calories per hour, and you’ll be toning up your entire body as you increase your metabolism. It’s a high-power cardio routine that’s great for weight loss and getting you in shape!

Energy Boost

Kickboxing is a high-energy cardio routine that will give your body and mind a boost and will increase your energy levels. You’ll be breathing hard and sweating out toxins; this process will increase your energy levels.

Better Posture

Kickboxing workouts will challenge many muscle groups that you don’t enough throughout the day, and you’ll start to build up your core. Core muscles in and around your abdominal wall are targeted with kickboxing routines because you need to use your waist and abs for balance, and to execute each move.

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Our Les Mills Body Combat class is a high energy cardio kickboxing type class that will get you into shape fast! Karen Ruth, a instructor here at WAC said that, “Body Combat is body changing.”

So next time you are trying to mix up your regular workout routine or just want to try something new try Body Combat! You won’t be disappointed!

Body Combat Classes:

• Monday- 9:30am and 6:45pm
• Tuesday- 6:45pm (Body Combat & Body Attack Combo Class)
• Wednesday- 4:30pm
• Thursday- 5:30pm
• Friday- 9:30am

11 Things You Get From Yoga

Recently I started taking yoga at Galaxy and I’ve gone around 6 or 7 times I think and let me tell you how much I despised it in the beginning. :) Well actual let me start by saying I have trouble sitting still, quiet and calm for less than 30 seconds. Because of that I had issues with my first couple of classes. It was hard at first putting your body in positions you don’t normally do and told to concentrate on your breathing. Yea, I instead would concentrate on whatever I had to do after the class or the next day and I just breathed however I needed. As the class went on I found out how hard it can really be to concentrate sooo much! By the end I was ready to go and laying in corpse pose for 5 minutes did not make it any better.  So after that not so great experience I decided to try it again, its best to take a class 3 times and then decide if you want to stick with it or not. I decided to do that and after the next couple of times I started to like it! I even bought a yoga mat (only $9 at Target!) and super cute yoga toe socks ($10 at Target) I found that I tend to slip a lot when I’m in all of those crazy positions, hence the yoga socks! Now I try to go to the Galaxy yoga classes every week! (Here at WAC Monday 5:30 and Saturday at 10:15). I really actually like it now and if you do what your supposed to (breath correctly and focus) you really can see some benefits and improvements! So here are some things you can expect to improve when you start taking yoga!! First thought is some background on yoga!

What is Yoga?

Yoga’s classical techniques date back more than 5,000 years. In ancient times, the desire for greater personal freedom, health and long life, and heightened self-understanding created this system of physical and mental exercise. which has since spread throughout the world. The word Yoga means, “to join together,” and it brings the body and mind together into one harmonious experience. Yoga arrived in the United States in the late 1800s, but it didn’t become widely known as it is today until the 1960s. As more people found out about the benefits of yoga it gained respect and acceptance as a method for helping to manage stress and improving health and well-being.

The Yoga system is built on three main structures: exercise, breathing, and meditation. The exercises and positions of Yoga are designed to put pressure on the glandular systems of the body, which will increase your body’s efficiency and total health.

Breathing techniques are based on the concept that breath is the source of life in the body. When doing yoga you would gently increase your breath control to improve the health and function of your body and mind. These two systems of exercise and breathing then prepare the body and mind for meditation, and you will find an easy approach to a quiet mind that allows silence and healing from your everyday stress. Regular practice of all three parts of yoga produces a clear, bright mind and a strong, capable body.

Benefits of Yoga

Stress reduction. With its quiet, precise movements, yoga draws your focus away from your busy, chaotic day and toward calm as you move your body through poses that require balance and concentration.

Increased fitness. As you learn and refine new poses, you may enjoy improved balance, flexibility, range of motion and strength. And this means you’re less likely to injure yourself in other physical endeavors or in your daily activities.

Management of chronic health conditions. Yoga might help with a variety of health conditions, such as cancer, depression, pain, anxiety and insomnia, by helping with sleep problems, fatigue and mood. Yoga also can help reduce heart rate and blood pressure.

Weight loss. If you’re overweight or have binge-eating disorder, yoga may help you make the healthy lifestyle changes necessary to gain control of your eating and drop those extra pounds.

Flexibility: Stretching your tight body in new ways will help it to become more flexible, bringing greater range of motion to muscles and joints. Over time, you can expect to gain flexibility in your hamstrings, back, shoulders, and hips.

Strength: Many yoga poses require you to support the weight of your own body in new ways, including balancing on one leg (such as in Tree Pose) or supporting yourself with your arms (such as in Downward Facing Dog). Some exercises require you to move slowly in and out of poses, which also increase strength.

Muscle tone: As a by-product of getting stronger, you can expect to see increased muscle tone. Yoga helps shape long, lean muscles.

Pain Prevention: Increased flexibility and strength can help prevent the causes of some types of back pain. Many people who suffer from back pain spend a lot of time sitting at a computer or driving a car. That can cause tightness and spinal compression, which you can begin to address with yoga. Yoga also improves your alignment, both in and out of class, which helps prevent many other types of pain.

Better Breathing: Most of us breathe very shallowly into the lungs and don’t give much thought to how we breathe. Yoga breathing exercises, called Pranayama, focus the attention on the breath and teach us how to better use our lungs, which benefits the entire body. Certain types of breath can also help clear the nasal passages and even calm the central nervous system, which has both physical and mental benefits.

Mental Calmness: Yoga practice is physical. Concentrating so intently on what your body is doing has the effect of bringing a calmness to the mind. Yoga also introduces you to meditation techniques, such as watching how you breathe and disengagement from your thoughts, which help calm the mind.

Body Awareness: Doing yoga will give you an increased awareness of your own body. You are often called upon to make small, subtle movements to improve your alignment. Over time, this will increase your level of comfort in your own body. This can lead to improved posture and greater self-confidence.

I really suggest trying a yoga class, it’s different than the Les Mills classes we have, it’s not fast paced and crazy. It’s slow and calming that will relax you and relieve lots of stress! See you all at the next class! :)

6 Ways to Become an Effective Exerciser

I sit at WAC all day and I wonder how some of these people are here day after day doing their workouts. Apparently I just don’t have the ‘i need to workout all the time’ gene, I wish I did, really I do. I admire the people who come in here all the time and do what they do! So I decided that I’m going to attempt to be like that and to help me I found an article in Fitness Magazine on ways to be an effective exerciser! Just what I needed! So here are 6 of those ways and hopefully I can follow them and be like the hardcore exercisers!! :)

1. Don’t Put Away Your Gear:

This ones a big one for me, I tend to toss it in a corner or in the laundry and not look at it for days on end. So if you keep your workout gear, like your shoes, yoga mat and barbells, in plain site when you get up in the morning or in random places around you house you are more likely to workout! This is because seeing these things are visual cues for your brain and gives you a wake-up call. I’ve decided I’m moving my things right by the door so I have to look at it every time I leave the house!

2. Turn Your Commute Into a Workout:

If you live close to your work and you are able to walk or jog to your job then you will increase your effectiveness as an exerciser. If you aren’t able to do that you can park your car further away in the parking lot that you normally would. That’s the same with whenever you go to the store or the mall; don’t park in the first few spots. Make yourself walk and get a little extra exercise! Working at a fitness club I have the perfect opportunity to workout but I don’t always do it but another coworker and I think that watching people work out we will get fit through osmosis. We are going to try that and see how it works :)

3. Invest in More Workout Clothes:

This is my favorite one, who doesn’t like to shop! If you have a good amount of workout clothes you are more likely to go to a fitness club because you have something to wear! I always have the issue of my workout clothes being in the wash or are dirty, if I just spent a little bit of money on some nice workout clothes I would go!

4. Log Your Workouts Online:

I just started logging my workouts and what I am eating online, it is a lot easier that doing it a notebook (which I have tried.) There are a ton of websites and apps that your can use to log your workouts in. Using these can help you set and keep up with your goals. Here are a few different websites that have these features!

DailyMile.com – This one is more for the athelete, you are able to track all of your distance for running, walking, swimming, anything really.

DailyBurn.com– This site has a lot on it, different programs you can do, exercise plans, nutrition plans. It also has an iphone app! (This is the one I use and its really nice! I haven’t tried the app yet but I will be soon!)

5. Make Friends with Class Regulars:

I discussed in Group Fitness that to succeed you should make friends so you will be more likely to attend the class more often to see those friends. Well that is number 5 here! If your making friends at Galaxy you are more likely to keep coming back if you are having fun and talking with people. I enjoy making new friends it makes me happy and if you ever see me in a class (especially yoga, sorry) I tend to chat, so come chat with me!

6. Create an Exercise Contest:

Create a contest with your friends! This could be anything, the most steps walked, highest percentage of body weight loss or most meters swam. This will bring competition to your workout and make you want to try harder! This one I have yet to start or try, maybe I’ll try to come up with some type of competition for in the future if I get a lot of positive response to the idea! So let me know!! :)

So those are some great ways to start becoming an effective exerciser!! Do any of you do these things? Let me know, comment or Facebook me! Or Facebook the WAC Page!

Extreme Workouts

In the spirit of doing group exercises I thought we could also take a look at some extreme workouts! Here at WAC some of the trainers use unusual methods to push their clients to the next level. I’m going to show you a video we came up with to demonstrate some of the things that you never thought you could do! (the file is to big so I’m just going to give you the link.. sorry! i hate doing that but the video is just to long!)

http://www.youtube.com/watch?v=gfG1ZAG6eVk&feature=youtube_gdata

So I’m going to assume you watched the video.. why wouldn’t you want to! :) Anyways, there are some great benefits to this type of workout.

Change of Routine- Your getting something out of the ordinary, not every trainer is going to take you outside and tell you to throw some tires!

Working Different Muscles- This kind of workout will use muscles that you normally don’t use because you are doing different moves and exercises. Pushing tires and using a sledge hammer uses your shoulder and arms muscles differently than you normally do.

Full Body Workout- You get a full body workout with training like this, you aren’t just working one area of  your body or one type of muscles. Each thing that goes on in this video you are using everything.

Working Your Core- All of these exercises require you to use your core. You strengthen it so much which will help you with balance, strong abs and back pain.

Its Fun!- This kind of workout is fun, you never get bored with doing these types of exercises. Often when working out with or with out a trainer you sometimes do the same type of exercises and it tends to get boring after awhile right?

Its Challenging- This kind of workout is challenging! When I tried it I almost died (not really but it was hard hence the need for me to workout more :) lol).  When you go to a fitness club you aren’t expecting this kind of workout to come your way!

You Feel Accomplished- After this kind of workout you know that you improved yourself. Sometimes you go for your run or you lifts some weights but with this your out there in the sun and dirt lifting and throwing heavy things. It makes you feel strong and powerful that you can throw a tire or use a sledge hammer.

So there you go! Something a little different that the norm. Hopefully we will do some more videos like this so I’ll post those when we do them!

7 Benefits of Group Fitness Classes

Yesterday I told you how you could succeed in group fitness classes. Today I’m going to tell you the benefits of taking the group fitness classes are. I kind of like the top reasons sort of posts so we might do more of those, like today’s! So here are the benefits to group fitness classes!

You Get Proper instruction

-Correct technique is important in any workout for the prevention of injury and to maximize results. Group class instruction is great for those who may be intimidated to use particular equipment, by learning about proper technique in a group environment. In our classes our instructors often go over moves to make sure you are doing them properly during the workout.

You Get Motivation

-Exercising side by side with others brings out the ego in all of us. Being able to keep up with the class is great motivation for pushing personal boundaries and achieving goals. Especially when the instructor is saying “just 5 more!” You are able to push yourself a little more to finish out the set with the rest of the class!

Make New Friends

-Interaction with other class members who share common interests is a great way to meet new people and make new friends. You get to talk to a variety of people you wouldn’t normally meet unless you were taking those classes. You also will want to go back for each class just to talk with your new friends!

Consistency in Routine

-Scheduled classes are particularly good for those who like to work to a routine. They enable people with limited time to fit in a full body workout in a set timeframe.

Get a Full Body Workout

-In most of these classes you are working a variety of muscles groups throughout the class. You’re more likely to complete a well-rounded exercise routine and get a potentially tougher workout.

Push Yourself Further

-A class can help you move past a plateau, if you want to push yourself a little bit and improve.

It’s FUN!

-Working out in a group fitness class is fun and energetic. Most classes have energetic music that keeps you pumped up through out the class and pushes you through the workout!

So those are some great benefits to group fitness classes! Make sure you try and take a class soon to get these benefits!!

(Tomorrow I’m going to post a video from our new Spinning On the Deck class! Everyone seemed to have a great time with it!!)

5 Ways for You to Succeed in Group Fitness Classes

As everyone knows we have a bunch of different group fitness classes here at WAC. We have Les Mills classes, Body Pump, Body Attack, Body Combat, then yoga, pilates, spinning, hi/low aerobics, Silver & Fit and step classes. Now if you are new to group classes you might think that they are intimidating and to fast paced for you. But you should always atleast give it a try because you never know if your going to like it or not! Here are 7 ways for you to succeed in these classes!

1. Examine the Crowd: Before you walk into the class examine the crowd. The kind of people in the class can give you a lot of information about the experience you are going to get. Remember, just because the class has older or younger people than yourself does not mean you won’t have fun with it or get nothing out of the class. Everyone has different happiness or comfort levels when working out so the age of your fellow participants may not be an issue. If there are younger participants they may have a great amount of energy for you to feed off of just as older participants may offer you inspiration to keep going!

2. Understand the Type of Class You are Taking: It’s best to know what kind of class it is that you are going in to take. If you hate to run, you might not enjoy a sports inspired class or a class with a lot of aerobic/running around activity. But if you like to run you may love a bootcamp or sports conditioning type class. Here at WAC we have a variety of classes.

• Body Pump- The ORINGINAL barbell class, that strengthens your entire body & works all major muscle groups.
• Body Combat- Fiercely energetic, inspired by martial arts including: boxing, karate and taekwondo. (My favorite class! I can’t help but pretend to be punching things, it helps a lot! )
• Step- Simple, athletic and FUN! Using an adjustable step to tone lower body & improve strength.
• Body Attack- High energy athletic interval cardio calorie burning class. Build stamina & strength to powerful music.
• Zumba- Hot latin dance moves broken down into simple steps anyone can follow!
• Yoga- A flowing blend of Yoga practices, developing long, lean muscles, increasing strength and flexibility.
• Pilates- Designed to stretch, lengthen and strengthen your core muscles using both concentration and perseverance to create a better sense of well-being, balance and posture.
• Spinning- Cycling program geared for anyone that can ride a bike. Pedal in groups, burn calories and strengthen your lower body. Classes help you to raise your metabolism, burn fat and develop your lower body and core muscles. Great music & great workout!
• Hi/Lo Aerobics- A blend of lower-impact aerobics class involving floor work, core work and strength exercises designed specifically for seniors.
• Silver & Fit- A basic, fun group class that incorporates flexibility, moderate cardio and strength exercises designed specifically for seniors.

3. Arrive Early: It is really important to arrive early to a new class. This will make sure you don’t miss a single second of the class, some of our instructors will preview or show you how to do certain moves before the class starts and you don’t want to miss that!

4. Talk to Your Instructor: A few minutes with your instructor can help you understand the intensity and duration of the class. You might find it comforting by talking to the instructor which will result in a better class experience.

5. Location: Your location could possibly make our break your group class experience. No one really wants to be singled out, stand in the very front or appear uncoordinated in a new class. But being able to see and hear your instructor is extremely important. It is best to try and find a spot in front of your instructor but not necessarily in the front row. Until you are familiar and know the steps to the routine being able to view your instructor easily will be helpful.

Having people around you experiencing the same workout as you and pushing toward a similar goal can be very encouraging. The energy of the others in the room can be contagious, in a good way of course! Make sure you choose your classes wisely but try to take a class that is a little bit out of your comfort zone, you might just like it!