Many people trying to lose weight or stay fit see carbohydrates as the enemy. They cut out carbs completely, and then wonder why they have no energy left to exercise. The truth is, when you eat the right carbs, you're powering your body in a healthy way.

There are good carbs and there are bad carbs. When you eat good carbs, your body converts them into the fuel in the form of glucose that you need to get through the day.

What Types Of Carbs Are There?

Carbs are broken down into two categories: simple and complex. Complex carbs are mainly grains, legumes and nuts. Complex carbs are good for you because they slow digestion and contain many healthy minerals and vitamins.

You'll find simple carbs in fruits, vegetables, rice, dairy foods, and pasta. These carbs contain a multitude of antioxidants, fiber, water and other nutrients our bodies need to stay healthy.

What Carbs Should I Eat?

So, how do you know which carbs are the right carbs and which ones to avoid? Complex and simple carbs both have their benefits, but some simple carbs, like sweets, refined grains and snack foods, aren't going to provide as much nutrition as the carbs found in vegetables, fruits, dairy and healthy grains. You should eat these in moderation or limit them to get the most out of your carb intake.

Some carbs to add to your diet include beans, oatmeal, bananas, blueberries, barley, squash and whole wheat pasta. Opt for wheat bread and avoid foods that include high fructose corn syrup. Popcorn is also a good carb and a healthy snack, provided you leave the butter and salt behind. You don't have to avoid rice and pasta; just switch to the whole wheat versions to get the best of these carbs. And always remember, moderation is key.

Staying healthy can be challenging, and all of us could use a helping hand. That's where the Downtown Athletic Club comes in. We offer extensive fitness equipment as well as a variety of exercise classes that fit your needs and your schedule, as well as personal trainers who can point you to the right nutritional plan. Contact us to find out more about membership, or stop by the Downtown Athletic Club today to take a tour of the facilities.

If you're looking to wake up in the morning without an injection of caffeine, you won't have to go too far out of your way. Pick up a few new habits and exercises that will help improve your sleep routine and brighten up your mornings.

Study Your Sleep Cycle

One of the best ways to ensure feeling good in the morning is to study your own sleep cycles. If you aren't getting a solid night's sleep on a consistent basis, you won't feel refreshed when you wake up. Those who can't progress through the six personal sleep stages that culminate in deep sleep with rapid eye movement (REM) fail to feel refreshed in the morning. If you enter into a deep sleep stage but are awoken, you'll feel aggravated because of the sleep's depth and the subsequent interruption.

Most people experience REM between 4 and 6 a.m. Give yourself some time to emerge from these deep sleeps before you try to start your day. Each sleep cycle takes around an hour and a half, so you'll need at least 7.5 hours of sleep at a minimum. If possible, rise with the sun each morning. If you stick to a schedule, your body will feel more rested and relaxed.

Stop The Snooze

For some people, the struggle is in the actual process of waking up from sleep. Be sure to set your alarm for the last possible time at which you wouldn't be tempted to turn it off and then go right back to sleep. Stop using the snooze button altogether. Trying to use the snooze button to catch some extra sleep is an invitation to restlessness. Avoid the temptation and wake up when your alarm first sounds. You'll just feel worse if you try to sleep through a couple of snooze periods.

Get Physical

Once you are up, sit upright in bed and swing your legs over to the floor. Take a few deep breaths and really try to wake up. This is your adjustment period. Once you are out of bed, you should proceed with your morning exercise routine. Physical activity will get your mind and body moving. You'll feel fully rested and ready to go.

If you've been looking for a quick, fun and effective way to exercise, sign up at the Downtown Athletic Club. You don't even need to be a member to get in on our classes. Our morning yoga classes are the perfect way to transition into your typical day. Check out our Flow Yoga group bright and early at 5:30 a.m. It'll get your blood pumping and clear your mind, helping you make the transition into the work or school day that much easier.

If you live a healthy, active lifestyle, consider healthy snacking. Some snack throughout the day and avoid large meals altogether. This is known as grazing. Yet snacking with sugar-filled foods or those loaded with salt will backfire.

The body needs a constant supply of healthy fuel that provides staying power. This means you need to carefully select your snacks to ensure they have protein and fiber instead of artificial sugars and simple carbohydrates. The point of snacking is to carry you over until your next meal, not satisfy a sweet tooth or a craving for something salty.

Aim For High-Protein, High-Fiber Foods

When you pick out your snacks, focus on foods that have a significant amount of fiber and protein. Protein is the foundation of human life. An ample supply of high-quality protein will help fight diseases and provide you with the energy you need to make it to lunch or dinner. Fiber is critical to heart health, digestion and weight loss.

Pistachios

Pistachios have the most fiber and protein of all nuts. They are also low in fat. Incorporate pistachios into your snacking habits to help you reach the recommended 25 grams of fiber per day. Grab a handful of pistachios and you'll have 3 grams of fiber.

Pears and Apples

While fruit has natural sugar that will give you a jolt of energy, certain fruits are especially rich in antioxidants. Pears are chock full of them. Apples are loaded with fiber.

Raspberries

Consider a cup or two of raspberries for your snack. They'll satisfy your sugar craving and provide you with a solid 8 grams of fiber.

Crackers With Avocado

Pick up some Wasa Crisp'n Light Mild Rye crackers and spread fresh avocado on them. You'll get 6 grams of fiber along with healthy monounsaturated fats. The crackers will also provide the carb crunch you've been craving.

Cereal

While the market is flooded with unhealthy cereals full of sugar, there are some healthy options out there that are perfect for snacking. Pick up Barbara's Bakery Puffins cereal. You'll get 5 grams of fiber, an array of vitamins and minerals and only 90 calories from a ¾ cup serving. Eat it with skim milk or mix in some chopped walnuts.

If you’re looking for more ways to stay healthy and fit, join the Downtown Athletic Club. We've got a team of personal trainers available to provide you with the nutrition and exercise advice that you need to stay toned. Come on in and check out our facilities. We've got racquetball courts, massage therapy, boxing bags, free weights, group fitness classes and much more.

If you haven't heard, excessive sitting can chop years off your life. Some recent studies actually prove people who sit for excessive periods of time are as unhealthy as chain smokers. Sedentary behavior is the fourth most common risk factor for death.

You don't have to resign yourself to a lifetime of motionlessness. If you put forth the effort and remain mindful of your activity levels, you'll find ways to stay moving.

It’s Society’s Fault

Our society is centered around sedentary activities. Almost all of us work full-time jobs at desks where we stare into computer screens. Then we go home, have a sit-down dinner and the majority of us end up dozing off in front of the TV or computer screen. Then we'll lie down to sleep, wake up and prepare for work. Almost all of these activities involves excessive sitting.

Buck The Temptation To Be Idle

Instead of succumbing to temptation and sitting for the majority of the day, be proactive and find ways to move. Ask your human resources department for a standing desk. Or get up every half an hour and stand for a full minute. Better yet, take a short walk for a few minutes just to get the blood pumping.

If you live within a reasonable distance from your workplace, avoid the temptation to drive every single day. Consider walking or riding your bike to work. This will cut down on your sitting hours. Once you head home, don't pick up fast food or a meal that’s already been prepared for you. Force yourself to stand and make a meal. Once you've eaten your dinner, don't retire to the couch. Take a half an hour (minimum) walk around the block.

Exercise Improves Health

One of the best ways to prevent excessive sitting is exercise. While studies have shown that exercise won't completely balance out the harm that sitting causes, it can make an enormous difference in the quality of your health.

Consider joining Amarillo's Downtown Athletic Club. Here, you'll find an array of state of the art facilities and programs that will keep you active. There are personal trainers, basketball training programs, kettle bells, an indoor running track, racquetball courts, group fitness classes, massage services and much more. Our personal trainers are available to help you develop an exercise program that is tailored to your current physical condition and personal goals. If you visit the Downtown Athletic Club on a regular basis, you'll find that you feel better and you might even extend your lifespan as you'll avoid excessive sitting.

If you work a full-time job or have other demanding responsibilities, there's little time left to exercise. While it’s convenient to think of running errands and shuffling around the house as being physically active, this isn't true exercise. Your body needs a real workout, and if you plan accordingly, you can make it happen.

Most personal trainers agree that the best time to work out is smack dab in the middle of the day. While you might initially scoff at breaking a sweat during your lunch break, you'll warm up to it once you give it a shot.

Plan Ahead To Shed

You'll need to plan ahead to fit a workout into your lunch hour. Be sure to eat a wholesome breakfast so you aren't craving food when it is time to hit the gym. You should also mix in a snack with carbohydrates, like granola or trail mix, a couple of hours before your workout.

You can make a seamless transition into your exercise routine by wearing clothing that is suitable for both everyday living and the gym. Pack a gym bag the night before so you have work appropriate clothes ready to change into once you've finished your gym session. If you work by your gym, power walk there so you are warmed up by the time you arrive.

Once you arrive at the gym, you'll boost your efficiency by following a set routine. It helps if you have a well-organized gym bag. Remove your jewelry, change your sneakers and other gear and segue right into your workout. If you have long hair, go with an “up-do” so that it doesn't accumulate sweat and force you to wash your locks.

Enroll in one of your gym's half-hour fitness classes. It's the perfect afternoon exercise routine as it will be intense enough to get your heart rate up and you'll be able to return to work in a timely manner. Ideally, you'll find a class that offers both cardio exercise along with strength training. Consider abbreviated spin classes, as well. It can be completed in under an hour and it'll surely elevate your heart rate. If classes aren't your thing, hit the treadmill and mix in some weights for a well-balanced workout.

The Downtown Athletic Club is the perfect place to get some afternoon exercise. We have an array of late morning to early afternoon classes that are perfect for busy professionals. The Downtown Athletic Club also has ample shower space so you don't have to wait in line just to clean yourself off before you return to work. Come on in and take a tour of our facility today.

Most of those who exercise on a regular basis have wondered whether they should “eat back” the calories that they burn. If you’re an avid reader of physical fitness and nutrition-oriented literature, you've likely found different opinions on this question that often conflict with one another. Below, we examine why it is important to not eat back the calories you burn while exercising if you’re trying to lose weight.

Explaining Why You Can't Shed Those Pesky Pounds

Oftentimes, people eat healthy, exercise on a regular basis and still do not lose weight. They wonder, “What am I doing wrong?” While there is no clear cut answer and each person's body chemistry is unique, oftentimes the explanation for this conundrum is a bit more straightforward than one would imagine. 


The truth is, too many people are “eating back” the calories that they've burned while exercising. There is little point to exercising in an intense manner if you’re going to immediately replace the calories you worked so hard to burn.

It is imperative that you make an attempt to keep an accurate count of how many calories you actually burn during your workouts. This way, you'll know how much food you can eat to still make your exercise session worthwhile. All too often, people use exercise as an excuse to eatsalty, fatty and sweet foods or drinks. You'll be right back at square one if you replace the calories you've burned through exercise with food and drink.

The same is true of indulging today with the promise of working it off tomorrow. You can't lose weight with such a mindset. You can only hope to maintain your current weight if you are constantly replacing calories.

Don't Completely Avoid Food After Working Out

It is important to note that the body does need nourishment after a workout. Yet, you must choose these foods and drinks very carefully. Go for something packed with protein and carbohydrates, like a banana, trail mix, quinoa or granola. This way, your body will be able to replenish itself, but you won't overload it with calories that reverse all the progress you just made with a workout.

If you are looking to shed some pounds and get more toned, it is time to join the Downtown Athletic Club. We have an array of machines, classes and personal trainers that will get you in shape. Lean on our personal trainers to help you determine exactly how much you can eat after your workout in order to keep the weight off. Drop on by today to take a look at our state of the art facility.

Valentine’s Day can seem a little over the top – all of the red and pink hearts sprinkled everywhere, TV advertisements for diamond rings and what you may see as extremely high expectations that you are forced to meet.

Valentine’s Day should be about placing a little time and effort into your relationship and enjoying each other. Everyone is different, therefore everyone has different thoughts on how to celebrate. If the love of your life appreciates quality time, then snuggle together all night. If they’re a foodie, take them to a new restaurant. If they love getting gifts, then these three gift ideas may just help you out.

3 Great Gifts for Your Valentine

A Voucher Book - A special gift doesn’t have to cost you your life savings. Why not create a voucher book for your love? You can include things like a massage, washing the dishes, a night out on the town, or a movie night (where they get to pick the movie). Consider all the things your other half loves doing and give them redeemable “coupons” to enjoy these things whenever the mood strikes them. You can make these books yourself or search on sites like Etsy.

A Basket of Favorites - Whether you’ve just started dating or you’ve been together for years, you probably have a good idea of the types of foods your partner likes to eat. Why not gather all of these things in a basket. Whether you choose 10 different kinds of chocolate, or you add caviar and champagne, this is one gift that you can customize to your partners tastes.

A Massage at the DAC - A massage is high on many people’s wishlists. Why not surprise the love in your life with a massage at the Downtown Athletic Club. The DAC has some of the best massage therapists in town and they offer a wide range of massage types, including hot stone massage therapy. You can choose between a 30-, 60- or 90-minute massage. And as our Valentine's Day Special, when you book a 60-minute massage, get 25% off at the Pro Shop.

Birthdays are better spent with loved ones than by yourself. The same holds true for exercise – specifically, walking with a group.

In a recent study conducted by the University of East Anglia’s (UEA) Norwich Medical School, researchers determined that regular walks conducted with a group helped reduce blood pressure, resting heart rates and body fat levels. 


Group walks also helped prevent strokes, heart disease, depression and even the recurrence of cancer in participants, the study indicated.

Benefits Of A Group

Being a member of an exercise group has many benefits for the individual. Exercise groups provide much-needed support and encouragement. As an individual, you do not have to worry about planning each workout session; the group has already done that for you. All you have to do is show up.

According to the study, those individuals who participated in group walks traveled further and faster than they normally would have on their own, displayed a more positive attitude towards exercising and felt less isolated and alone in their daily lives.

Physical Benefits Of Group Walking

In a separate study conducted by the British Journal of Sports Medicine, they looked specifically at walkers with obesity, type 2 diabetes and heart disease as well as a group of walkers with no negative health issues.

Their findings showed that participants in walking groups registered significant drops in blood pressure, weight, body fat and resting heart rate. Many participants also said they were less depressed than when they first started the walking program.

What This Means For You

As the research shows, joining an exercise group may have significant physical and mental benefits for your overall well-being. The trick is to find a group of like-minded people who are willing to commit to good health. You may already have a group of family and friends who are ready to take the next step on the road to optimal health.

If not, you are still in good shape (so to speak) as there are many exercise classes around the country; scan local bulletin boards (physical and digital) to find a group in your area. Another option is to check out your local gym and see if they offer group workout sessions.

In the Amarillo area, the Downtown Athletic Club offers over a dozen different group exercise classes for every fitness level. You’re sure to find a group activity to get you on the road to optimal fitness.

Bodyweight exercises are an effective, simple way to get in shape. They require no equipment and can be done anywhere. These are great exercises to do when you can't make it to the gym or you’re traveling.

Bodyweight exercises work using your own weight. There are a ton of basic moves and a myriad of variations of each of these moves. Most of these can be modified for beginners or made more challenging for those who have mastered beginning and intermediate levels of fitness.

What Bodyweight Exercises Will Tone My Upper Half?

Here are a few basic moves to work your upper body.

Pushups

This tried and true move is a no-brainer for anyone seeking to improve upper body strength and toned arms, back and shoulders.

The great thing about pushups is that they can be modified any number of ways. If you’re a beginner, you can start with an easier pushup. Simply keep your knees on the ground.

From there you can move to the standard pushup. If you want to focus on different muscles, adjust arm position. For example, positioning your arms wider apart or moving hands together in front of you, for the "diamond" pushup position.

Plank

This is a great overall body move, but it makes it into the upper body category. Planks help strengthen core, deep abdominal muscles, side abdominals, back muscles, shoulders and arms, as well as the lower body.

Get into the pushup position, keeping your body in a straight line, engaging your abdominal muscles. You can either do this move with your arms straight or by resting on your forearms. Variations of this move include side planks.

Tricep Dips

The triceps can be difficult to tone, unless you know this move. Find a sturdy bench or chair for this exercise. Face away from the bench, place your hands on the edge and lower yourself down a few inches, then raise yourself back up. This will give those triceps a good workout.

If you're looking for bodyweight exercises to tone your lower body, check these out.

While bodyweight workouts at home are a great way to stay strong and toned, it is helpful to have the resources of a gym available to you. A gym gives you options, including workout equipment and machines, weights, group classes, individualized personal training, socializing and increased accountability.

At the Downtown Athletic Club in Amarillo, you will have all of the above. Consider joining us this year.

When it comes to getting fit, strong and lean, it's hard to beat bodyweight exercises. These moves are generally simple to do, require no equipment and can be modified to accommodate a variety of fitness levels. Not only that, but they are effective.

What Bodyweight Exercises Will Tone My Lower Half?

Squat

The first exercise that comes to mind is the squat. This is a great exercise and is primarily associated with firming and toning the glutes. The squat doesn't stop there, though. When done with proper form, you will sculpt your legs and even strengthen your core. Don't forget to keep your back straight and abdominal muscles engaged (tightened).

Front Lunge

Take a giant leap forward and bend your knee, being careful not to extend your knee over your toes. Raise back up and switch legs. Do about 15 on each side. This is great for sculpting and strengthening your legs.

Side Lunge

Switch it up by stepping out to the side. Don't overdo it when you start, and keep an eye on where your knee is. These side lunges can help tone up those inner thighs.

Single Leg Deadlift

This is another good way to tone hamstrings and glutes. Stand on one foot. Keeping your back straight and your arms forward, bend forward at the hips until your upper body is parallel with the ground. Raise back up and repeat. Do 15 or more sets, and then repeat with the other leg.

Squats, lunges, side lunges and deadlifts are all simple moves that will get your lower half lean and toned. You don't need any special equipment, however, you can certainly add light hand weights, medicine balls and resistance bands to make the exercise more challenging.

There are many ways to modify these moves to up the difficulty level once you’ve mastered the basics. What's great about bodyweight exercises is that they can be done anywhere – your bedroom, living room, the park or a hotel room if you’re traveling. This can be an effective and quick workout for those days when you can't make it to the gym.

Should I Join A Gym?

If you would like more guidance and more options with your workout, a gym may be the perfect place for you. If you prefer social activities, such as group dance classes, spin classes or TRX, the Downtown Athletic Club in Amarillo is the place to go. With state of the art equipment, a huge menu of classes, trained, experienced staff and personal trainers, you will have everything you need to succeed. There is even a staff of certified massage therapists available at the gym.