Welcome to Our FitBlog

We are excited to announce that FitClub will now have a regular blog. This will be a great place for you to visit to keep up with what is new in fitness and wellness. Thanks for visiting.

 

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5 Ways to Excuse Proof Your New Year’s Resolution to Get Fit!

Whether you’re new to FitClub or a lifelong member, January can be tough! With cold nights and dark days, sticking to your resolution even early in the year is challenging. FitClub has 5 ways you can excuse proof your workout and stick to your New Year’s Resolution this year.

  • Too many people give up on their New Year’s Resolution when they don’t see immediate progress on the scale. Staying patient and making slow, steady progress is the best way to lose weight and get fit. Learning to celebrate every accomplishment and sign of progress can hgym-1163319elp you through the days when you feel like your goal is out of reach. Instead of expecting an overnight miracle, consider celebrating milestones that have nothing to do with weight loss. Do you feel more energized or less stressed? Are you making healthier decisions throughout your day and sleeping better? Finding joy in every accomplishment makes it easier to get out of bed and into FitClub no matter what your scale says.
  • Draw from other members. During this time of year, FitClub may be a little more crowded than usual. Instead of letting that be a reason to skip your workout, try to find inspiration in the other members. Everyone on the treadmill, in the weight room and next to you in a class is working on a common goal. If you see someone working harder than you, copy their moves and their energy. If someone is using the exact weights that you had planned to use, ask to work in and maybe steal some tips or proper form while you’re working next to him or her. Let the crowded space remind you that we are all working on goals and you’re not alone!
  • Try something new. Don’t waste time on an exercise you hate. If you hate running on the treadmill, you’ll never find it motivating enough to leave your house when it’s cold. Instead, try a new group exercise class, learn to swim (yes, even in the winter!) or try out the weight room to build lean muscle mass. There are too many options available to let yourself get caught up in an exercise you just can’t make yourself do.
  • Know what’s on your plate. No matter how hard you’re working out and diligently making it into FitClub for your workouts, if you’re not watching what you’re eating, you may be setting yourself back. If you’re new to exercise, you may find that you have more of an appetite after a hard workout. Fill up on vegetables and fruit and make sure you’re eating the right amount of lean protein to achieve your goals.
  • Rest and recover. Hitting FitClub hard every day is great for some, but if you’re new to exercise, be sure to allow your body the time it needs to rest and recover. Planning at least one rest day each week is essential for your physical and mental health. Use that rest day to think of what you want to accomplish next week, prepare healthy meals, and take a relaxing walk or yoga class. Your body and mind will be far more motivated to get back the next day if you let it rest occasionally.

What’s your New Year’s resolution at FitClub?

How to Find Wellness at FitClub?

You already know that FitClub’s motto is “Fitness and Wellness for Life,” but have you given much thought to what wellness is and how to find it at FitClub? If you think of treadmills and weight rooms when you think of FitClub, you might be missing out on a number of FitClub advantages that can improve your mental and physical wellbeing.yogaclass-seatedmeditation-small_3_orig

Wellness can most easily be defined as the combination of both physical and mental health. FitClub’s ability to improve your physical health is obvious, but when you can also use it to improve your mental wellbeing, you benefit from the wellness promise too. Not sure how to incorporate mental health into your FitClub time? Here are five ways you can improve your mental health and achieve wellness today.

  • Workshops and seminars. Follow FitClub on Facebook and take advantage of the huge variety of workshops and seminars that FitClub offers on a regular basis. Just within the last year, FitClub has covered everything from sleeping better to managing and preventing diabetes. The workshops and seminars are often free and scheduled conveniently to fit most schedules. A small, group atmosphere with experts is the best place to get information and have your questions answered.
  • Whether you are sore from your hard workouts or just need a little personal time to relax and unwind, you can schedule a massage at the front desk of FitClub West. Massage provides benefits to both your physical and mental health and maximizes the wellness aspect of the time you spend at FitClub.
  • Take a meditation class. Meditation is often called exercise for your brain. While you’re toning your muscles and burning fat, consider taking time to tone your brain and burn off nervous energy and stress. Learning to meditate has been associated with better overall health, reduced stress, a better immune system, and improved cognitive function. FitClub has a meditation class available to get you started and on your way to better mental health.
  • Personal trainers. Even members that have been exercising for years can benefit from a personal trainer. If you’ve hit a fitness or weight plateau, are bored with your own workout, or just want more information on technique, form, and options, consulting a personal trainer can radically change your mindset and your body. Investing the time in yourself with the help of an expert can make your workouts safer, more efficient, and more rewarding.
  • Taking a yoga class offers you a chance to combine physical exercise and mental relaxation, the combination of which is the ultimate wellness experience. No matter what your fitness goal may be, yoga can be incorporated to stretch and strengthen both muscles and your mind. You don’t have to be an expert to jump into a class. Bring an open mind and the willingness to stretch your own limits and start enjoying the mental and physical benefits of a great FitClub yoga class immediately.

How do you define wellness and how do you find it at FitClub?

Can You Clean Your Way to Better Health?

Even if you’re fitting in consistent workouts at FitClub and committing to a healthier lifestyle, you might be surprised to find that what’s lurking in your house is what’s holding you back. As you prepare to start a new year with new resolutions, this is a good time to take stock of what you might need to get rid of to get healthier.51087813

  1. Start in the kitchen. You can workout for hours every day, but if you don’t clean up the way you eat you won’t likely see the healthy improvements you’re seeking. What do you see when you open your refrigerator? Are there more sugary drinks than water? Do you avoid eating more fruits and vegetables because it would take too much time to wash and cut what you really should be eating? Take just a few minutes to rearrange your refrigerator to improve your daily eating habits. Wash and cut your fruits and veggies, get rid of empty calorie sodas and the juices that have more sugar than nutrients. What you see first when you open your refrigerator is often what you reach for, so make sure you see clean, brightly colored fruits and vegetables ready to eat.
  2. What’s in your closet? Do you hang on to clothes that are too big just in case you gain weight? Don’t! If you’ve worked hard to lose weight and your clothes no longer fit, get rid of those sizes and donate the items you can’t wear to charity. Celebrate your progress by promising yourself you’re not going backwards and you no longer need the clothes that remind you of times when you weren’t as healthy as you are now. Starting fresh in your closet can motivate you to start fresh in other areas of your life.
  3. Where’s your gym bag? It’s time to pull your gym bag out from the bottom of the closet and make sure that it’s packed with everything you need for tomorrow’s workout. By washing your workout clothes and packing your shoes, headphones, and a water bottle you eliminate tomorrow’s excuses today. Keep your packed gym bag where you can see it or in the back seat of your car so tomorrow you will start the day ready to workout, free from any obstacles that might have tripped you up in the past.
  4. Clean space for a clean mind. Before you settle in to start your day, having a clean space where you can meditate, plan, or prepare for the day helps to declutter your mind and bring your goals in to focus. Not sure how to get started with a meditation practice? FitClub has a meditation class that will teach you how to meditate. Just like your refrigerator and closet, clearing your mind of the junk excuses that have held you back in the past ensures a better year ahead.

What are you doing differently this year? Share your insight with your fellow FitClub members!

What Makes a Healthy Sleep Routine?

Healthy bedtime rituals aren’t just for children. Setting the tone for a restful night’s sleep can help you fall asleep faster, stay asleep longer, and benefit from deeper sleep. Finding the routine that works best for you may be a process of trial and error, but FitClub has a few ideas to get you started sleeping better than ever.amerisleep-learn-how-to-sleep-all-night-without-waking

  • Cool down. Turning down your thermostat or otherwise cooling down your bedroom before you’re ready for sleep cues the body that it’s time to rest. Our bodies’ temperatures naturally rise and fall throughout the course of the day, and it’s the low temperatures that tell our body that it’s time for sleep. If you’re having trouble shutting down your mind and body for sleep, try taking a hot bath and shower thirty minutes to an hour before bedtime. The heat from the water and the cool of the air will naturally cause your body’s temperature to mimic that of its biological clock and promote better, faster sleep.
  • Take a nightly digital detox. The light emitted from your smart phone, laptop, or other devices has a stimulating effect on your mind and body. Let your eyes and mind power down before you hit your bedroom by turning off your digital devices at least an hour before you’re ready to fall asleep.
  • Stop eating earlier. Like your brain and eyes, your stomach also needs a chance to power down before you fall into bed. Make your last meal or snack at least three hours before your intended bedtime to ensure that your stomach has had time to properly digest. Eating too close to bedtime may lead to unwanted heartburn, gas, or stomach troubles while you try to sleep.
  • Write it out. If your mind races when you hit the pillow, worrying with tomorrow’s to do list or other life stressors, keep a journal and pen by the bed to use as an outlet. The act of writing out your thoughts and worries allows your mind to free itself up for slumber. Writing down any important tasks that need to be done tomorrow helps put your mind at ease, so you won’t worry that you’ll forget.
  • Be consistent. A consistent bedtime and wake time is essential for teaching your body to fall asleep naturally. If you’re not sure what your perfect sleep schedule looks like, keep experimenting by going to bed earlier or later in 30 minute increments and aiming to wake up within seven to nine hours of when you fall asleep. When you’re able to fall asleep effortlessly and wake well rested, you’ll know you found your perfect calculation.

Falling asleep and staying asleep naturally is one of the healthiest habits you can adopt. Do you have a perfect bedtime ritual that works consistently? Share your own tips with your fellow FitClub members in the comments below.

Ready For Your Resolution? 5 Tips To Get Started

New Year’s Day is the symbolic start of a fresh approach, a new way of life, and a brand new chance at better health. The way you approach the first few days of the new year can set the stage for twelve months of motivation and inspiration. FitClub has everything you need to make this the best, healthiest year yet!459880493

  1. Don’t overwhelm your mind or body. Deciding to get healthier and fitter in the new year is the most important resolution you can make for yourself and your family, but choosing how you will accomplish your goal can be intimidating. Instead of thinking about the next 365 days, make a plan for today. What will you do at FitClub today to get started? Will you try a group exercise class, use the cardio machines, or go for a swim? Thinking about twelve months of workouts can leave you exhausted and discouraged. Instead, try just thinking about today. And then do that again tomorrow!
  2. Ask for help. FitClub’s vast array of options may leave you with many questions. Whether you just need help getting started or you want help learning how to use a new machine, checking in with a personal trainer can put you on the right path. A personal trainer at FitClub can answer your questions, teach you proper form and help you avoid injury and burnout. If you’re going to commit this year, working with a personal trainer is a great way to get information and commit to the process.
  3. Education is key. FitClub is more than just the place where you can use gym machines and join group exercise classes. FitClub routinely has free workshops and seminars to provide information on a range of topics from nutrition, to diabetes, to better sleep. Follow the FitClub Facebook page to see when workshops that interest you are available. The more you know about your health, mind, and body, the easier it is to stay motivated throughout the year.
  4. Plan healthy rewards. Don’t wait until next New Year’s Eve to reward yourself for staying committed to your resolution. Even just promising yourself five minutes in the sauna or hot tub, scheduling a FitClub massage, or making time for yourself in a meditation class are perfect, daily rewards you can use to celebrate your effort throughout the week.
  5. Measure progress your way. Whether your goal is to lose weight, feel better in your own skin, or to improve your cardiovascular health, progress is personal. Measure, weigh, or mentally check in with yourself on a regular basis to see how you feel and determine whether you are making progress. Your body and your health are unique and comparing yourself to anyone else is ineffective. Sometimes, especially at the beginning, you have to seek out signs of progress. Keeping a journal of your workouts, your endurance, and how you’re feeling will keep you inspired to keep pushing yourself throughout the year.

What Does Exercise Have To Do With Self Care?

The worn out adage that you can’t take care of everyone else until you take care of yourself is still true. Self-care was a trendy term during 2017 that seemed to urge us constantly to spend more time taking care of ourselves. If you read anything about “self-care” this year, you might have noticed that it included everything from longer bubble baths to learning to meditate, to the perfect essential oils for better sleep.TO GO WITH AFP STORY BY PAOLA MESSANA, U

How you choose to practice self-care is less important, than that you do. If you’re more interested in the sweaty workout form of self-care, FitClub has you covered.

Fitness as Self Care

A hard workout absolutely counts as a form of self-care. Psychologists believe that “vigorous exercise” for twenty to sixty minutes each session at least three times each week is a quality form of self-care. Not only does vigorous exercise burn calories and improve cardiovascular health, but it also releases endorphins and reduces stress, both essential qualities of worthwhile self-care.

To increase the emotional advantages of your exercise routine, the American Psychological Association recommends that you concentrate on long, slow breaths even while you exercise and that you take note of how you feel emotionally before and after your workout. Reflecting on your workout and taking time to calibrate your “emotional temperature” reinforces the mental and emotional growth that occurs during a physical workout.

Fitness as Personal Time

Escaping to FitClub to practice self-care also has the added benefit of allowing you quality time with yourself, away from the demands of the office or your family and friends. Securing time each day to spend with yourself, working towards a healthier life and your own personal goals allows you to eliminate the distractions and noise that are inevitable in every busy person’s life. FitClub also offers massage appointments and meditation classes if you need to expand your ability to cut down on the noise and chatter of the day to day life.

Self-care should be about rewarding yourself with what you actually want to do, instead of the list of what you have to do throughout your day. Learning to listen to your body and responding to the movement, exercise, and strengthening it needs promotes an overall healthier lifestyle and happier state of mind.

Are you overdue for self-care?

While self-care every day is the ideal, some of us really struggle with making time for ourselves with competing family and work demands. If you have noticed that you are abnormally irritable, feeling burnt out, or just generally feel lethargic during the course of activities you usually enjoy, you are overdue for self-care.

Whether you’re new to FitClub or a regular, making time for self-care can provide the balance that we all need to live our best lives and better care for those around us.

 

Hurt, Sick or Away For the Holidays? Keep Your Energy Up and Your Healthy Goals In Sight

For some, this is the most wonderful time of the year. For others, it’s cold and flu season, or we’re busy traveling for the holidays and missing our regular workouts. Missing even one or two workouts can leave even the healthiest among us feeling lethargic, depressed, or out of sorts. Even if you’re unable to make it to FitClub for a few days, there are things you can do to keep your energy levels high and your healthy goals in sight.images

  • Do what you can. If you’re sick or hurt, you absolutely need a few days away from exercise to mend your body. It doesn’t mean that you have to lie down on the couch and stay there until you’re back to 100%. A short walk, an easy yoga flow, or a good stretch might improve your immune system, feel good on achy joints, and improve your energy and mood while you’re away from your routine. Be cautious when deciding what you can and cannot do, but if you fit in even a little movement, you’ll feel better and be back to FitClub sooner.
  • Prioritize your food. When you can’t workout for an extended period of time, the most important thing you can do for your body and mind is be extra mindful of what’s on your plate. Calories pile up fast during the holidays and not being able to fit in a workout only exacerbates the holiday weight gain. Instead of letting completely loose this holiday season, be sure to fill up on lean protein, vegetables, and fruits and indulge in the sticky, sweet holiday treats sparingly. Eating healthy foods will not only improve your immune system, but it will make it easier to jump back into vigorous FitClub workouts when you’re feeling up to it again.
  • Hydrate as often as possible. The dry winter air leaves our bodies dehydrated and susceptible to germs. Whether you’re sick, traveling, or just stuck inside during the holidays be sure to drink as much water as possible during the winter months. The availability of alcohol and caffeine this time of year also leads to dehydration. Be proactive all season by keeping a bottle of fresh water nearby at all times.
  • Sleep, rest, and take time for yourself. The holiday season is a busy time of year. While you’re busy shopping, socializing, and rushing from event to event, be sure that you are taking adequate time for yourself. Aim to keep your sleep schedule on track and to carve out even just a few minutes of quiet time for meditation and reflection to keep your mind and mood balanced. Allowing time for self-care also allows for a more enjoyable holiday season with friends and family. If you’re feeling stressed, sick, or burned out be sure to make extra time for yourself.

How do you keep your energy up during the holiday season?