The Latest From 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.

Is HIIT right for me?

If you’ve been near a gym in the last few years, you’ve probably heard talk about the benefits of HIIT. But how do you know if HIIT is right for you? We’re glad you asked.

First, an understanding of what HIIT is. HIIT stands for high-intensity interval training. It’s a training technique that pushes you to give everything you have in a series of quick, intense bursts of exercise. These bursts of exercise are punctuated by short, sometimes active recovery periods. HIIT gets you fit by keeping your heart rate up and pumping while you burn more fat in less total workout time.

Fitness Connection is proud to offer HIIT classes to all members of our gyms. FC HIIT is a high-intensity interval training program that will get you super fit, super fast, in a fun and friendly class environment that understands your capabilities while pushing you to your fitness goals.

During FC HIIT, you’ll get a total body workout built from a variety of HIIT training methods. This workout is designed to help accelerate fat loss, while also building lean muscle that boosts your metabolism. You’ll put maximum effort into intervals from 30 to 75 seconds long, with short built-in recovery periods, to maximize the efficiency of your workout and drastically improve your cardiovascular fitness.

If you’re curious, here’s what you can expect from FC HIIT: You’ll engage in a 45-minute workout led by our trained personal fitness instructors. They’ll guide you through various cardio and strength drills to challenge your physical stamina and endurance. At every step, you’ll have the opportunity to dial up or dial down the intensity of your workout to customize it to your skill set. And no matter what level you choose, you’ll get a great total body workout led by our skilled fitness trainers!

If you want to give it a try, check the class schedule for your Fitness Connection. We can’t wait to see you in class.

How to set and meet your fitness goals

If you’re setting foot in a gym, then you recognize you’re ready to make a change. But what should that change be, and how will you know it when you get there?

Just like the rest of your life, you shouldn’t get started at the gym without figuring out your goals. You want to lower the number on the scale, or get a little stronger – fine. But often that isn’t enough. Here are a few steps you can take to craft, follow and meet your fitness goals.

First, GET STARTED. Don’t wait for a sign from above or a green light. Just go. The impulse to get healthy and fit is all the sign you need. You know what they say: the best time to start isn’t “some day.” It’s today. Grab a pencil and some scratch paper and figure this thing out right. Now.

Then WRITE DOWN WHAT YOU WANT. Maybe you have weight goals, maybe you want muscle mass, but that can’t be all that you’re after. And if it is, make that the first checkbox, not the last. What do you want to do with your life? This is the core of fitness goal-setting.

MAKE YOUR GOALS REAL. That means you need to be able to measure them and write them down – weighing yourself, testing body fat, or testing your endurance. Keeping a journal of diet, workouts, and so on will help you chart the course of your success. And “success” means setting healthy goals that are realistic and achievable. Push yourself, but don’t set yourself up to fail. And finally: set some deadlines. Make them real. And stick to them.

Then ACKNOWLEDGE THE STRUGGLE. Everyone’s made excuses about skipping the gym. Figure out the things that have been holding you back up until now – weaknesses, circumstantial life barriers, time management skills – and figure out how to address them. You need to know what gets in the way of your fitness goals so you can adapt and defeat them.

You’ve seen it online, and it’s a good idea. Be sure to MAKE YOUR GOALS PUBLIC as a form of holding yourself accountable to them. What’s more, the positive influences in your life will encourage you and give you the energy to keep going when hitting your workout goals seems impossible. And if you have any doubters? File that away for gloating when you do hit your fitness goals.

And finally, TAKE CONCRETE ACTION EVERY DAY. What can you do today – right now – to move you just one inch closer to your goals? And tomorrow? And the day after? There’s always something, and you can always start somewhere. Don’t give up on yourself OR your fitness goals, and soon enough you’ll find you can meet – and surpass – anything you set out to achieve.

Get started at the gym

Have you just joined a gym, but you’re not sure how to get started ? That’s all right. It’s completely normal to be a little overwhelmed by the number of equipment options. If you want to get started on the path to healthy workouts, you have to start somewhere. And no one ever regrets getting started.

Set a schedule.

The hardest part of starting a workout routine is often just showing up. A good way to keep yourself committed is to set a schedule. Start with just one day and time a week that works for you. Keep yourself accountable to this pre-scheduled event. Your body will thank you for it later.

Go in with a plan.

Figure out what you want to tackle – cardio workouts, free weights, classes – and stick to it. Not sure where to start? Ask the front desk. We love helping with questions just like that one!

Find a gym buddy.

Working out with a friend greatly increases your chances of success – by upwards of 85%. Having a partner for your fitness workouts means you are much more likely to keep going and push harder.

Consider a group fitness class or personal trainer.

Fitness Connection offers a variety of fitness classes free with your membership, and we also offer personal trainers to help get started, customize your goals and motivate you to meet them.

Have fun!

Try new things. Ask questions. Reach out if you’re unsure. Chances are almost everyone at the gym has been uncertain about what to do at the gym at some point in their fitness journey, and Fitness Connection’s staff is trained to help. Your success is our success, and we love showing you how to get the most out of your workout.

After all, fitness experts and doctors alike agree that the best exercise for you is the one you will enjoy – and therefore want to keep doing. That’s why Fitness Connection offers so many choices for your workout, from rigorous and hard-hitting classes to women’s-only workout areas and a wide variety of state-of-the-art machines you can tackle at your own pace.

Ready? That’s what we love to hear. Set yourself a fitness goal, schedule set times and put yourself out there. And if you’re ever uncertain, just ask us for help.

We can’t wait to see you at Fitness Connection!

Workout partners will help you meet your fitness goals

Do you want to raise the probability of meeting your fitness goals by up to 85%? Of course you do! And one of the most helpful ways to do so is to get workout partners or look into group training to hold yourself accountable.

Having a workout partner, workout group or accountability buddy gives you strong motivation to get moving. A study by Stanford University found that simply receiving check-in phone calls every two weeks increased the amount of exercise undergone by participants by 78% on average! Even having a personal trainer helping you strive for your fitness goals can motivate you to strive for more in your workout.

Below are a few options to consider when working to increase your fitness accountability.

First, you can find a coach or personal trainer . Having a personal training program will motivate you to really push to meet your fitness goals. In addition, a personal trainer can introduce new ideas to your fitness regimen, and stay enthusiastic for the both of you when the going gets tough.

Another option is to try out a few of the many fitness programs available at Fitness Connection. Every Fitness Connection offers a variety of classes suitable for people at every skill level, and every fitness class is led by an instructor who’s passionate about helping you and pushing your limits to reach your fullest potential. It can be really helpful to see people hustling alongside you. If you’re not sure what you should be doing, just ask.

Another helpful accountability practice is to simply bring a friend. Having someone with you – whether or not they are at your respective skill level – makes going to the gym not just healthy, but a whole lot of fun.

Got questions about fitness accountability or about what our fitness classes can do for you? Just ask at the front desk.

Our goal, as always, is to be your Fitness Connection. Get Started with 5 days Free or Join online

Dallas Fitness Connection Now Offers Online Enrollment!

At Fitness Connection, we have one objective: making your fitness goals attainable. We strive to provide you with the most seamless fitness experience, friendly encouragement, and state-of-the-art equipment. That’s why we’re proud to announce that you can now join Fitness Connection Dallas Fort Worth online!

The ability to join online is just one of the ways Fitness Connection is revolutionizing the fitness industry. We’ve already successfully rolled out the ability to join online for our Nevada, Houston, Charlotte, and Raleigh clubs online. Now the ability to join online has come to our Dallas locations.

We make a commitment to offering an incredible value, immaculate facilities, and innovative fitness classes and technology to enhance our members’ experiences.

Offering the ability to join online is just one more way we can try to change lives every day. After all, we take our inspiration from the people who walk through our doors every day – from you and everyone else on that gym floor. You give it your all, and that motivates us to do the same. You inspire us to bring it, every single day.

From our mobile app that lets members access information from their mobile devices to our commitment to offering the latest in cutting-edge fitness equipment, our goal is to bring fitness beyond the walls of our club.

All we ask of you in return is that you make a commitment. Try something new. If you’re new to fitness, please ask questions (we love answering them!). If you are a member, help us spread the word. If you haven’t joined yet, try us out with a free pass and make your own Fitness Connection.

Fitness Connection has Yoga in Cary NC!

Yoga is an ancient art that is still practiced today. This form of exercise helps people become more in tune with their own body. Those who practice yoga find it easier to monitor their own bodily process. In doing so they can become more flexible and often see a reduction in their blood pressure and heart rate. [Read more…]

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