The Latest From Fitness Connection

Burn Stress (And Calories) This Holiday Season

We’re deep into December, which means we’re also deep into holiday stress. Between work, kids, shopping, cooking, and all that quality time with your family, stress can build like a pressure cooker – and when we’re strapped for time it’s a lot easier to deal with it with cookies and pie than a quick trip to your local gym. But if you want to set and meet good fitness goals for 2018, setting aside time to exercise is still the healthiest way to deal with holiday stress.

But even if you’re so frazzled from holiday cheer you don’t know what to do at the gym, never fear: fitness classes are the perfect way to torch calories and stress in equal measure. Here’s a few to try at your local Fitness Connection this month.

Find your Zen with yoga. Countless studies have shown that yoga is a powerful tool to calm your nervous system, which can help with stress and anxiety. Practically speaking, yoga forces you to focus on where you hold tension in your body (shoulders, necks, jaws and elsewhere) so that you can learn to fully relax yourself. Yoga’s breathing exercises can also help you soothe your nervous system by slowing and deepening your breaths.

Burn through it with HIIT. If you’re looking for something a little more high-energy, HIIT classes may be right for you. HIIT (or high intensity interval training) emphasizes burning a lot of energy in short intervals of sprinting, push-ups, weightlifting and more. HIIT burns fat and improves fitness more quickly than moderate aerobic exercise, and it can be accomplished in a shorter span of time – ideal for packed holiday schedules. And like everything else on this list, HIIT classes have set routines, so you don’t have to think about what you’re going to do in your workout today. Just come in and follow the leader.

Take your stress for a Spin. If your joints are aching or you just want to stay stationary for your workout, spin class may be for you. Because of its high-intensity cardiovascular workout, social atmosphere, motivational music and instructor guidance, spin class can help you zone out and focus on your fitness while burning away calories and stress alike.

If you have any more questions about the classes available at Fitness Connection, just ask any of the instructors or staff at your local gym. We’re always ready to be your Fitness Connection.

Stretching Budgets, Stretching Beltlines, Stretching Exercises

With holiday shopping, holiday budgeting, and guests coming to town, it’s easier than ever to let your workout routine fall by the wayside. But be aware! With holiday eating in the mix, it’s more crucial than ever to keep hitting your local gym so you make sure you stay on top of your fitness for the 2018 season.

Seem like a stretch to keep fitness goals reachable? Here’s a few stretches you can do before and after your workout to maximize your effective time at the gym. They can keep you limber and flexible, increase circulation, and (perhaps most importantly of all) burn off stress and keep your mind centered.

Before your workout, signal to your body that it’s time to go to work with simple warm-ups and stretches that kick your nervous system into gear while raising your body temperature and heart rate. Do some jumping jacks, jog, or ride a bike on low resistance.

Next, engage in dynamic stretching. Dynamic stretching means stretching to warm your muscles without holding a pose (which is commonly called static stretching). Walking lunges, arm circles, touching your toes and reaching for the sky, mountain climbers, and other similar exercises increase your range of motion and help prepare you for cardio workouts and strength training alike.

All right, you’ve done your warm-up stretches and completed your workout; now it’s time to cool down. It can be tempting to skip straight to the locker room, but don’t! Just as warming up fires up your nervous system and heart rate, cooling down will bring them back to normal and increase your flexibility.

Unlike dynamic warm-up stretches, cool-down stretches should be static: hold your poses for no less than 10 seconds each. Classics like the figure 4 stretch, the butterfly, the reclining twist, and child’s pose will help regulate blood flow, prevent injury, and improve your muscles’ elastic capabilities.

If you have any more questions about incorporating stretching into your fitness routine, just ask any of the instructors or staff at your local gym. We’re always ready to be your Fitness Connection.

Getting Back on the Workout Wagon

It’s not uncommon to fall off the fitness wagon. Life has a way of throwing wrenches into your plans, and soon one excuse can snowball into a dozen excuses and suddenly it’s months later and you’re eating pizza for the third night in a row, and you can’t remember the last time you broke a sweat.

Whoops! But don’t worry: just like it can be easy to fall off the wagon, it’s even easier to get back on again. Follow these simple steps and you’ll be working out at your local gym again like the health-conscious pro you are.

First, don’t be hard on yourself. Even if you’ve been out of the workout loop for awhile, you probably haven’t lost as much ground as you think. If you’ve worked out before, the benefits of those cardio and strength training exercises are probably still lingering, and it shouldn’t take you as long to get back up to speed again. (That’s what people mean when they talk about “muscle memory.”) Life happens! Just be ready to seize this opportunity to get healthy again.

Second, set realistic goals. It’s tempting to set big, lofty fitness goals (“I’m going to lose 30 pounds!”) but overly ambitious goals may hurt your motivation when you don’t see immediate results. Instead, set smaller goals as you go. For instance: commit to adding one more minute to your cardio workout. If you’re doing strength training, commit to one more rep. Soon enough, these incremental improvements will stack up to big gains.

To help set those realistic goals, start with one thing. For instance, this week, commit to going to the gym three times. Or commit to a 20-minute walk every morning from Monday to Friday. Or cut soda from your weeknight dinners. Once you’ve got that initial thing down, add another thing.

To stay on track with your new goals, eliminate obstacles to success. Remember: you don’t need expensive workout clothes or an intense workout six days a week to meet your fitness goals. Obstacles like those can discourage you from working out – “I don’t have my new shoes, so I may as well not go to the gym” – and that’s one way to fall off the wagon again. Remember: consistency trumps intensity. Even if you only have 10 minutes, show up at your local gym and do something.

Finally, get a workout buddy. We’ve talked about this before: getting a workout buddy can dramatically improve consistency and results in your workout, which is good news for your fitness goals. Having someone in the trenches with you means there’s support for when one of you is dragging. It also keeps the mood light and the workout fun. And who doesn’t like a fun workout?

If you have any more questions about getting back into a fitness routine, just ask any of the instructors or staff at your local gym. We’re always ready to be your Fitness Connection.

Cheaters Never Prosper, But Cheat Day Users Do

Anyone who has ever exercised or dieted knows the allure of the well-deserved cheat days. The purpose of these days is to reward a long week of workouts or diet adherence with a meal or two with which to indulge and eat whatever you want! Sound too good to be true? The good news is: it’s not! Cheat days actually provide the flexibility to stay committed to your fitness goals! Here’s how they work:

Cheat days remind you to take everything in moderation, including moderation! If you regularly eat healthy and exercise, indulging in sweets one time isn’t going to dismantle everything you’ve worked for! After all, eating the same thing repeatedly gets REALLY boring, and enforcing a rigid diet increases your chances of getting fed up and ultimately deviating from it. Keep yourself flexible and you’re more likely to stick to your fitness goals!

Cheat days are powerful incentives. Studies show that having incentives for meeting diet or fitness goals is an effective strategy for changing dietary behavior. So not only are cheat days good for your sanity, they may actually increase your chances of fitness goal success. With a planned day purposefully set aside for cheating the diet, you’re more likely to stick it out the other days.

And of course, your muscles need time to repair. If your workout routine includes lots of strength training or intense cardio, a rest day gives your muscles some time to recuperate, which sets you up to perform even better during next week’s workouts! Don’t think of cheat days as JUST about eating food – treat yourself to an occasional massage or some time in the hot tub to relax your muscles!

This leads us to our last point: don’t forget to rest! Cheat days should be about resting and recharging. Give yourself time to sleep and lounge in your PJs! If you tend to wake up early, try going to bed earlier the night before so you can rack up some extra hours of Z’s. The additional rest is a GREAT way to energize yourself for the coming week – and all the working out you’re going to do at the local gym.

If you have any more questions about the benefits of cheat days, or how you might best take advantage of yours, just ask any of the instructors or staff at your local gym. We’re always ready to be your Fitness Connection.

Exercise 101: Warming Up and Cooling Down

We know that when you get to your local gym, you’re ready to jump into your exercise routine. But don’t just dive in! We firmly believe that it’s important to start any workout with a warm-up, and then end it on a cool-down. Whether you’re a beginner, a seasoned pro, or somewhere in between, warm-ups and cool-downs are a crucial step in reaching your fitness goals and avoiding unnecessary injuries.

So why do it? While there’s debate about whether warm-ups and cool-downs will lower risk of injury, there are some obvious benefits. Warming up eases your body into aerobic activity, and gradually wakens your cardiovascular system. You’ll raise your body temperature and increase blood flow to your muscles. Additionally, warming up may also help reduce soreness and cramping after your workout!

Cooling down paces your recovery so your heart rate and blood pressure don’t plummet when you’re done. Incorporate stretching into your cool-down exercise so you can relax and lengthen your muscles and improve your mobility.

Here’s how to warm up. If you’re planning a cardio workout, start with slow-paced aerobic activity. This can be anything from taking a walk, to a leisurely bike ride, to using an elliptical machine or treadmill on lower settings based on your overall fitness level. Start slow, then ramp up the pace and intensity of your workout.

If you’re strength training, pick an easy cardio activity that works multiple muscles at once. Walking on a treadmill, light jogging, and pedaling on a stationary bike ought to do the trick.

Also consider pre-workout drinks for your warm-up. These drinks usually consist of electrolytes and caffeine, the better to fuel and motivate your workout. Check the counter at your local Fitness Connection – we probably have something that works for you.

Here’s how to cool down. As with warm-ups, it’s best to cap off your workout with 5-10 minutes of easy cardio. If you’re already doing cardio work such as running, cycling or aerobics classes, just dial down the intensity. If stretching is a part of your warm-up or cool-down routine, be sure to do it last. Stretching “warm” muscles can help improve your performance, range of motion and flexibility.

As with your warm-up, don’t forget your post-workout drink or meal. They provide the protein your body needs to rebuild after a tough workout. Just ask at the front desk to learn more.

If you have any more questions about the benefits of warm-ups and cool-downs, or just want to discuss what’s right with you, just ask any of the instructors or staff at your local gym. We’re always ready to be your Fitness Connection.

Listen To Your Body: Getting Back To the Gym After An Injury

Have your fitness goals been put on pause due to injury or surgery? Are you itching to get back on track at your local gym? We get it; that’s pretty common. But before you dive back into your workout, we want to offer you a few simple rules for getting back into the swing of things at your gym.

Listen to your doctor. Before you do anything, make sure you have your doctor’s OK to go back to the gym. (If you’ve been working with a physical therapist or other sports medicine expert, ask them, too.) We know you’re eager to exercise, but DO NOT do anything they tell you not to do. You don’t want to set your progress back or make your injury worse.

Get in the right headspace. It’s a simple fact that you won’t be operating at the same capacity you were before your injury – at least, not yet. Situations vary, but when you return to the gym you should start at about half the intensity of your usual workout. Up the intensity a little bit week after week, and soon enough you should be back to full strength. Again, consult your doctor or physical therapist on reasonable progression for your workouts, cardio and otherwise.

Warm up and cool down. Now that you’re setting realistic goals for your workout at your local gym, it’s time to ease yourself into and out of those workouts. Don’t neglect the need to stretch, warm up, and cool down from every workout. Spend about 3-5 minutes warming up and cooling down, or more as your doctor advises.

If it hurts, stop! Listen to your body! Little twinges of pain can help you recognize when you’ve made gains in your workout, but if you’re in true pain, you need to stop. If you feel persistent pain for hours after your workout, you pushed too hard. Take a few days off – you’ll thank yourself in the long run. When you return to your workout, scale back the intensity and work your way up again.

Branch out. Cross-training can help you achieve whole-body fitness while the part of your body that’s injured regains strength. Hurt your knee? Try adding swimming to your routine for a relatively low-impact activity. If you hurt your arm or wrist, try a lower-body activity (like soccer or long distance running) to keep yourself moving.

Ice it up. After a run or workout, be sure to ice your injured areas to help decrease pain and inflammation and enhance healing. About 15-20 minutes should do the trick, and any more than that risks frostbite. If you’re able, ice 3 to 5 times a day for maximum benefit.

Have any questions about returning to the gym after a physical injury? Come on in to any Fitness Connection gym and ask away. The experts at your local gym are always happy to be your Fitness Connection.

Breaking Through the Wall On Your Long Run

For many people, long runs are an important part of hitting their fitness goals. And for good reason! They build endurance and strength, and provide some quality you-time where you can blow off steam and center yourself. But how can you stay motivated to keep going during your long run workout?

We’re glad you asked! Here’s five ways to make a longer run fly by.

Set Small Goals. Thinking of your run in terms of total mileage can be tough if you’re struggling. Instead, set yourself small distance goals as you go: just hit the next mile, and when you’re done think about the next one. Then the next, then the next, and so on until you’re done. Treat each new mile as a fresh start! Turning one big run into a series of bite-sized goals can add a little pep to your step when you need it most.

Pick Your Tunes. Positive, upbeat, and fast-paced music can do wonders for your attitude, and push you to move that much faster. If you have a premium streaming service, you can find playlists that match the beat of your running pace so you stay in sync and on-target. Even if you do not have a streaming service, you can load up a few tunes that lift your spirits and let them carry you through your run.

Hit The Trail. Do you do most of your running on roads and sidewalks? It’s time to try something different! Seek out nature trails you have nearby to break up the monotony. You’ll get great views, changing scenery, varied terrain and the chance to see things you normally miss when you’re in the zone.

Try Interval Running. What’s “Fartlek,” besides a fun word to say? It’s simple – it means breaking up long runs into intervals of fast and slower running. Depending on your skill level, you can change between jogging and sprinting or jogging and walking. Just use landmarks as you go: from here to this lamp post, I will sprint. Then from the lamp post to that blue car, I will jog. Keep it unstructured and listen to your body.

Find A Mantra. Pick a short phrase that motivates you and keeps you exercising. (Can’t think of one? Here’s a good list of running mantras). Repeat that phrase over and over in your head – or out loud – and zero in on it. A mantra can keep you focused and centered, and you can pull strength from it when you need it most.

Have any questions? Come on in to any Fitness Connection gym and ask away. The experts at your local gym are always happy to be your Fitness Connection.

FITNESS CONNECTION OPENS ITS DOORS TO THE HOUSTON COMMUNITY

All are welcome to use the facilities at gyms that have reopened .

You don’t have to be a Fitness Connection member to use the health club’s facilities in the aftermath of Hurricane Harvey. Everyone effected by the storm and flooding are welcome at all Houston locations that have reopened after the storm. The current status of re-openings and the temporary hours of operation are continually being updated at FitnessConnection.com.

The locker room facilities are clean and well equipped with private showers, changing areas, restrooms, soap and shampoo. Electrical outlets are available to charge devices. Free childcare is also available at the Kids’ Club while families are using the gym’s facilities. Check FitnessConnection.com to see the temporary Kids’ Club hours.

Fitness Connection is also collecting toiletries and hygiene products, baby wipes, diapers and new socks and underwear to share with hurricane victims.

In response to the generosity offered by Fitness Connection’s friends and customers, an employee-relief fund has been set up for donations to help Houston employees get back on their feet after the storm. All donations will go directly to providing financial assistance to Fitness Connection’s employees.

“Fitness Connection is a place for everyone and especially at a time like this,” said Dal Clayton, chief operating officer for Fitness Connection. “We welcome our neighbors to stop by and take care of themselves so they can feel better and be better equipped to focus on home, family and the things that matter most.”

See the latest updates or find a location at FitnessConnection.com.

Ignore These Five Diet and Nutrition Myths

Whether at your local gym or just around the water cooler, where there are people there are pervasive myths about the best way to lose weight, get in shape and meet fitness goals. Some myths are persistent and so widely believed that they become “common sense,” and you might hold these beliefs yourself!

While usually harmless, it’s useful to devote your time and money to tried and true methods that genuinely work, so that you can get the most out of every trip to your local gym.

MYTH #1: Don’t eat late at night. One of the most common myths is that if you want to lose weight and get healthy, you shouldn’t eat at night – typically anywhere from 7 p.m. onward. But the truth is that your body doesn’t know or care what time it is; calories are calories. If you indulge at night, simply indulge less. And if you exercise at night, eating at night is not optional – you need to replenish yourself after a hard workout! Eat whenever you want, just keep an eye on portions like you do any other time of day (or night).

MYTH #2: Carbs are the enemy. Carbs do not cause weight gain, and the “weight loss” experienced in the initial phase of a low-carb diet is actually a shift in the body burning carbohydrates for fuel, which releases water. In other words: you’re losing water, not weight. Keep the carbs, just watch your overall calories and stick to complex carbohydrates (such as whole grain or whole wheat foods, which contain healthy levels of nutrients and fiber) over simple carbohydrates (like white rice or white bread).

MYTH #3: Cravings mean you have a nutritional deficiency. If this were true, you’d have a lot more cravings for fruits and veggies than a brownie! Cravings are triggered for all kinds of reasons, whether dictated by hunger, need, or environmental stimulation (like the smell when you walk by a bakery). Grab a healthy snack first, and if after you eat that you’re still jonesing for something sweet, have it and move on.

MYTH #4: All fats are bad. Not true! The body needs healthy fats to process vitamins and nutrients, aid in nerve transmission and maintain cell membranes. Instead of cutting fats entirely, just stick to the good ones: monounsaturated fats like olive oil, fish, avocados and nuts are necessary for a healthy lifestyle.

MYTH #5: Skipping meals can aid in weight loss. This one simply doesn’t work, for two reasons: first, your body reacts to a lack of food by slowing down your metabolism. Second, people who skip meals commonly overeat at the next one, negating any supposed benefits from cutting back on calorie intake. As with all things, moderation is key.

Have any questions? Come on in to any Fitness Connection gym and ask away. We’re always happy to be your Fitness Connection.

Why You Should Work Out

If you’re in the gym, chances are you’re chasing down the ever-elusive “perfect body.” But while better health is an admirable goal, there are many reasons to get in a solid workout at your local gym. If you’re feeling a lack of motivation to go exercise, check out this list and refresh yourself on how hitting your fitness goals has all kinds of perks.

Stress relief. Cardio can be hard. Lifting weights can be hard. Fitness classes can be hard. But those very things can be invigorating if you’re feeling stress or anxiety. Working out can be a form of meditation, allowing you to zone out (or in) and let your mind relax. And don’t worry – it gets easier over time.

The joy factor. Need a pick-me-up? Exercise releases a flood of endorphins, which can go a long way toward lifting your mood and improving your day. Let working out elevate your attitude.

Post-workout snacks. If you’re putting in a hard workout, your body needs fuel to rebuild and recover. Don’t go overboard on that extra treat, but if you work hard, there’s no reason you can’t reward yourself with a favorite meal. Just mind the portions!

The momentum. It can be hard to get started with a new workout routine. It can also be hard to restart a routine you’ve dropped. If you have good momentum at the gym, it’s easier to keep going and power through. Changing out your routine might help – talk to one of our fitness instructors or attend one of our gym classes to try something new.

The me time. Everyday life can be hectic, and it can be hard to carve out a little time for yourself to do what you want to do. Exercising at the local gym is the perfect time to lose yourself in an audiobook or podcast and do something just for you.

Have any questions? Talk to the staff at your local gym. We’re always happy to be your Fitness Connection.

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