The Latest From 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.

Six Gym Sweatiquettes You Should Follow

Most local gyms have standard rules posted on their walls for all to see. If you’re no stranger to the gym, you already know that there is an unspoken code of conduct that you should be following. We think its time we all got on the same page so that you and the rest of our members can enjoy a healthier, more effective workout.

Sweat your sweat. Sweat is the key ingredient in the recipe for intense workouts, and that means you’re going to leave some behind on the bench. Always be sure to grab a paper towel and some spray to clean up after yourself, or bring your own towel (bigger than a washcloth) to wipe off the equipment.

Re-rack ’em. It’s a pain taking someone else’s weights off the bars before you start your workout, isn’t it? Take the time to put the weights you used back in the correct place. Keep in mind that not all members are on the same level as you and the weights you were using might be too heavy for the person next in line. Not only does leaving weights on bars create more work for others, it can bend the bars over time, which will eventually render them useless.

The phone is for music, not for talking. No one comes to the gym floor to listen in on someone else’s phone conversation. While getting in a killer workout, be mindful of those around you and use your phone for music (with earbuds), data, and avoid distracting phone calls.

No peacocking. We know you’re working hard, and we’re happy we can help you push past any limits to reach your fitness goals. But just like no one wants to overhear someone else’s phone conversation, no one wants to hear the grunting and shouting that comes with lifting weights. And men: be sure to keep your shirt on!

Mind the water fountain line. Are you filling up a big bottle or shaker in between cardio and weights? Is the person standing behind you patiently waiting for a simple sip of water? Do like you’d do in the grocery store line: let the person who can get out of there quickly go first, then take your turn.

Help out! If you’re new to the gym, welcome! We’re glad to have you, and we hope our fitness instructors and your fellow gym-goers can help you with any questions you might have. If you need a spot while lifting weights, ask one of our friendly team members! If you’re not new to the gym, it’s time to pay it forward: help someone who needs it, or direct them to someone who can.

Different gyms have different cultures, but these workout rules are understood across the spectrum. If you have any questions, just go to your local Fitness Connection and ask any of our staff. We’re always happy to be your Fitness Connection!

Simple Steps to a Summer Body

It may be June, but it’s never too late to get that summer body you’ve been wanting. Regular exercise at your local gym (like Fitness Connection) is a key component to getting healthier, but true health (and a better look) comes from making small changes in everyday habits. It’s easy!

Establish a baseline. Figure out where you’re starting from, and track your progress. How many pushups can you do? How long can you hold a plank? Get help from one of our staff members. They’re trained and ready to be your Fitness Connection and they can help you get started by showing you how to keep track of your progress in cold, hard numbers. If you want to get serious about it, talk to our fitness instructors about private training.

Juice it up. Skip the baked goods and treat yourself to healthy, nutrient-packed juices for a snack. This way you can sneak in all the produce you need and still give yourself a taste of something sweet during the day.

Sneak some yoga into your morning routine. You don’t have to bust out the mat and go the full hour; just do some simple yoga stretches and exercises in the morning. This will help build strength, ease stress, and tone your body. Not sure what moves to try? Ask a fitness instructor or come to a yoga class at Fitness Connection – they’re free with your membership.

Brown bag it. Save cash and calories by packing your lunch for work. Restaurant food (even the “healthy” stuff) frequently comes in much larger portions than you would make for yourself.

Get music that moves you. When you build your workout playlist, make sure to get songs that make you want to shake your booty – nothing can de-motivate your workout like slow songs or music you’re bored of. The best music can set a pace for your cardio workout and mental game.

HIIT it and quit it. If you want to maximize your time outdoors and minimize your time sweating in the gym, consider High Intensity Interval Training (HIIT). You can check out our previous blog post about HIIT or speak with a Fitness Connection staff member to see if HIIT is right for your fitness goals.

Target major muscle groups. Work those legs hard this summer. Squats and lunges work the quads and hamstrings (the largest muscles in your body), which means you’ll burn more calories during and after your workout.

Rest less during your workout. Turn your regular resistance training into genuine circuit training. By pushing yourself to do more and do it faster, you’ll get the same amount of work done in less time and push your muscles to work harder. If you want to know more about circuit training, check out our blog post.

Get a workout buddy. The benefits to working out with partners or groups are obvious: you’ll work harder and longer, and the extra accountability means you’ll show up more often too. It’s also just more fun to work out with a friend, and makes time at the gym (or out jogging) fly by.

Have any questions? Just ask any fitness instructor at Fitness Connection. We’re ready to help you meet your health goals.

How to Build Your Circuit Workout

What’s the ideal workout at your local gym? The answer is “the workout you’ll actually do,” of course. But how do you build a workout that you enjoy, but that’s also effective? The best possible workout is one that combines strength and cardio workouts and can have you in and out of the gym in about 30 minutes. That’s circuit training; and on top of being fast and effective, it’s highly customizable.

But how can you design a circuit training regimen this summer that helps you meet your fitness goals? It’s easy! Use these six steps to build your circuit and try it out. If you have any questions, the experts at Fitness Connection are happy to answer them at a gym near you.

Choose your time limit. To figure out how much time you can spend at each station in your circuit, figure out how much time you have overall. Aim for 30 minutes when possible, that way you can visit five stations for your workout at one minute apiece, which adds up to six circuits.
Pick an upper-body exercise. Fitness Connection has a wide range of choices for upper-body exercises, so whether you’re more comfortable with machines or free weights, we have something for you. You can do shoulder presses, standing dumbbell curls, or pushups. You have a lot of options, so just ask one of the fitness experts at your local Fitness Connection if you want to learn more.
Pick a lower-body exercise. Like your upper-body exercise, but focusing on everything below the waist. Some examples include walking lunges, sumo squats, or deadlifts. To hit your health goals, try to change up your workouts so you can keep your muscles surprised and on their toes.
Pick a compound exercise. Add some total-body movement in the mix so you can get your heart rate going. Jumping lunges, mountain climbers, or bench hop overs will get you on your way to your weight goals.
Choose a one-minute sprint. Short, fast sprints are one of the best ways to burn fat. Running, jumping rope, cycling, or some other form of fast, hard cardio will torch that fat and keep your heart rate up.
Rest! Take a minute (just one minute) and let your heart rate come down. You’ve earned the break, but don’t spend it in a sweaty heap! Instead, get some water, check your playlist, or just consider what your next circuit will be.

Just keep working that circuit until your time is up. That’s all it takes! If you’re ready to get going, visit the Fitness Connection gym closest to you and talk to our friendly, highly-trained fitness instructors. We’re eager and ready to be your Fitness Connection.

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