If you have not experienced the physical and mental benefits of massage, you are missing out on a crucial element of your health and wellness. Massage provides numerous benefits, aside from the fact that it feels great. People who take advantage of regular massage reap the rewards of improved circulation, which helps the body and brain function more efficiently. Better digestion, increased energy and improved sleep quality are just a few of the effects of massage. There are different types of massage, and different reasons for choosing them.

Why Should I Get A Sports Massage?

First off, what is a sports massage, and how is it different from, say, a Swedish massage? A Swedish massage is a great all-around massage that works for just about anyone. This type of massage gives many of the great benefits mentioned above. Swedish massage can soothe stiff, sore muscles, work out mild kinks and rejuvenate your body.

Sports massage is a bit more in-depth. It has elements of Swedish massage, and can be relaxing, but it also has elements of deep tissue massage, making it a more vigorous experience. There is a focus on flexibility, as the massage therapist will stretch your muscles to increase flexibility. One of the added benefits of this treatment is reduced injury. The massage will also focus on areas of soreness related to your specific athletic activity.

How Does A Sports Massage Benefit Me?

You do not need to be a professional athlete or be involved in sports to get the benefits of a sports massage. In fact, even if you are a "newbie" to fitness, a sports massage can be helpful. When you start working out, your body will be somewhat in shock. You will be exercising and working muscles that you may never have worked before. You may be more prone to injury due to lack of flexibility, and you may get discouraged when soreness prevents you from sticking to your new routine.

Sports massage can help alleviate many of these issues. Getting a massage regularly can improve the quality of your workouts, reduce downtime due to muscle soreness, increase flexibility and reduce the likelihood of injury. Not only that, but it can help energize you and improve your mood.

Where Can I Get A Massage?

You should always choose an experienced, licensed massage therapist. One of the benefits of the Downtown Athletic Club is that it is a full-service gym with a wonderful staff of licensed massage therapists who offer sports massage, as well as Swedish, deep tissue, hot stone and prenatal massage. Contact the Downtown Athletic Club to find out more about fitness and massage today.

Corporate wellness essentially means that a company creates programs and a culture that focuses on employees health and well-being. Wellness is not limited to fitness. There are many aspects to wellness, including fitness, nutrition, mental health, and ergonomics.

Smart companies know that healthy, happy employees have fewer sick days, resulting in reduced loss of productivity. Healthy employees are also more productive. Having corporate wellness programs in place can also result in lower health insurance coverage costs.

How Do I Start A Corporate Wellness Program?

First off, you don't need to be a huge corporation to have a wellness program. Even a small business can set a program in place to encourage a healthy lifestyle for its employees. Some businesses offer their employees free or discounted gym memberships. If you want to learn more about offering discounted gym memberships, talk to your health insurance provider. They may have programs that offset your costs, or offer a discount on your insurance premiums. Some even have their own gyms. However, a truly effective way to increase health and fitness for employees is to create a culture that encourages it.

Creating this culture can be done in a number of ways. Most people are more likely to begin exercising or eating right if they have support. Create fitness challenges, for example. Employees who are looking to lose weight or get in shape can participate and whoever meets their goal or whoever makes the most progress wins a prize. There are plenty of ways for employers to "gamify" exercise and nutrition goals.These types of activities promote friendly competition, encouragement and a sense of community.

Encourage employees to participate in a local 5K, or start a company sports team. Replace the junk food vending machines with healthy choices. Encourage walking breaks. Make it fun and social. When employees are in it together, there can be amazing results. These are ways to create a company culture that promotes healthy lifestyle choices, which will result in a healthier, happier and more positive workplace. The ultimate result will be increased productivity and lowered instances of illness that results in sick days. It is a win-win situation.

How Can I Get Help To Start A Corporate Wellness Program?

If your company is interested in corporate wellness programs, but doesn't know where to start, the Downtown Athletic Club can help. One of our personal trainers can come to your place of business for a Lunch and Learn presentation that can educate employees on nutrition and fitness, and help counsel your business on the best ways to start a corporate wellness program tailored to the needs of your employees. We can also host the Lunch and Learn at the Downtown Athletic Club or another location of your choice.

One great way to stay motivated and add interest to your fitness routine is to join an exercise group. Even if you prefer to exercise solo most of the time, it’s still a nice change to participate in group fitness activities. It helps make it fun and can be nice to get a little extra support and encouragement, especially if you’re feeling unmotivated or have hit a plateau.

What Is The Trek Class?

The Downtown Athletic Club has a number of group fitness classes to satisfy a wide range of exercise needs and interests. One such class is the Trek It class. This class focuses on group support and interaction. It is a treadmill class, and is good for both runners and walkers alike.

Trek It consists of interval training in a 30 minute session. It burns a ton of calories while getting your heart rate up to give you a thorough cardiovascular workout. This class is unique; you won't find it at other gyms. The group meets two days a week at 8:45 a.m.

Participants in Trek It come from all fitness levels and are there to keep each other focused, and to have some fun. Although this is considered an intermediate class, you can go at your own pace to build up endurance. If you have not ever taken a group exercise class before, this would be a good place to start. Everyone performs at their own level, and there is no choreography involved.

What Other Classes Are Available?

If the treadmill isn't your thing, there are a number of other classes at the Downtown Athletic Club, including Yoga, TRX, Cycling, Zumba, Lifting, Total Body Conditioning and Bikini Bootcamp. No matter what your favorite workout is, you are bound to find a class you’ll enjoy with friendly, knowledgeable instructors who are there to help you reach your goals.

Classes are also a great way to break out of your comfort zone and switch things up. Monotony is the enemy of motivation. You may not realize you’re getting bored with your routine, but suddenly start putting off the gym in favor of other things. Taking a class and trying something new may be just the thing needed to get you back into your groove. Experimenting with a new fitness routine is also a good way to break through a plateau.

More About The Downtown Athletic Club

The Downtown Athletic Club is a fully equipped, state-of-the-art fitness facility with personal trainers, certified massage therapists, a variety of groups and cutting edge equipment. Group classes are free for members, and if you aren't a member, you can still participate with a drop-in fee of $5. If you are looking for a new gym to call home, contact the Downtown Athletic Club today.

Technology is everywhere, even in the gym. There are all types of apps and gadgets to help you stay motivated, track your progress and help you plan the perfect workout. While this technology isn't necessary, it sure can be helpful.

Types Of Wearable Fitness Technology

One of the latest innovations in fitness technology is wearable tech that tracks your movement, such as running, walking and even swimming. One such brand is Misfit. Misfit is a sleek, minimal wearable that can be worn as a bracelet, a clip-on or a pendant. It is water-resistant and durable. However, it is only a fitness tracker, nothing more.

Another player in the wearable tech game is Pebble. With the Pebble watch and the sleeker, more stylish Pebble Steel, you are now wearing a functional piece of technology that tells time and runs a variety of apps. Recently, Pebble partnered with Misfit to create a better fitness experience for Pebble watch and Pebble Steel owners.

The Misfit app works with the Pebble watches and tracks activity. You can also download the app onto your IOS or Android device. Wearables and their apps are becoming steadily more functional and advanced. It will be interesting to see how things evolve.

Why Would I Use Wearable Fitness Gadgets?

One of the obvious benefits to these types of devices is the ability to track activity throughout the day. This tracking offers the ability to set goals and to see at a glance whether you are on target with those daily goal, whether it be running, walking or other activities. In the near future, the Misfit app will also track sleep, which is also helpful in keeping an eye on overall health and wellness. Gadgets such as these are useful and although some are pricey, many are quite reasonable.

Apps such as Misfit are great for busy people who get their physical activity in spurts throughout the day, as opposed to one session. It is also a great motivator, letting you know how much progress you have made, and what still needs to be done. In conjunction with a total fitness plan, it can be a great tool.

It can be challenging to set the right fitness goals and stick to them. Sometimes, you don't even know where to start. A personal trainer can take the time to listen and find out what your specific goals and needs are, and tailor a plan to fit your needs and lifestyle. The Downtown Athletic Club offers personal training that helps people meet their fitness goals everyday. Trainers customize fitness programs specifically for you. Find out the difference a dedicated personal trainer can make for you by calling the Downtown Fitness Center.

If you’re preparing to get your first massage, you most likely have a few questions about the experience. It’s important to feel comfortable with the upcoming appointment so you get the most out of the session.

Preparing For A Massage

Give yourself plenty of time to arrive and get settled before the massage to minimize your stress level. Avoid eating right before the massage. Before you begin the massage, the therapist will talk to you about your overall health and what you want to get out of the session. When you have your initial appointment with a new therapist, be prepared to discuss your physical condition, medical history, stress level, lifestyle, medications, and any particular areas of pain you want addressed. The therapist will outline what will happen during the session. If you have any concerns, don't be afraid to discuss them. All of the information that you provide is confidential.

The therapist will then leave the room and let you remove clothing to your level of comfort. You don’t have to take off anything you’re uncomfortable removing. Lie down on the massage table underneath the provided sheet or towel, which is used to cover your entire body except for the part being massaged. The therapist will knock before re-entering the room. Typically, a table massage session lasts somewhere between half an hour and an hour and a half. During the session, the therapist may play music and use oil or lotion. Most therapists allow you to play your own music if you prefer. If you have any allergies to oils or lotions or would prefer a massage without music, let the therapist know.

What Happens During A Massage?

During the session, the therapist massages the full body, except for private areas, and focuses on problem areas that need concentrated work (i.e. tight muscles). Remember to maintain regular breathing and keep your muscles as relaxed as possible to maximize the effects of the massage. The therapist will check in with you about the pressure and your comfort level periodically. Be honest and let the therapist know if you're uncomfortable at any time.

What Happens After A Massage?

Once the massage is over, the therapist will leave the room and give you time to get up and get dressed in private. He or she may offer you water afterward. The effects of massage are cumulative. If you’re interested in follow up sessions, talk to the therapist about putting together a comprehensive treatment plan to meet your health and wellness goals.

The certified massage therapists at the Downtown Athletic Club are thoroughly trained professionals. We ensure all of our clients are comfortable during their sessions, regardless of age, body type, or physical condition. The clients are in charge of their therapy, and our staff is here to accommodate their needs. Contact us to set up your next appointment.

TRX is one of the hottest buzzwords in workouts, but you may be wondering what, exactly, it is.  TRX is suspension training.

What Is Suspension Training?

Suspension training was developed by the Navy SEALs program. This type of workout uses your own body weight to develop core stability, strength, balance and flexibility, all at the same time.

TRX (or Total Body Resistance Exercise) uses the TRX Suspension Trainer, a training tool used to perform hundreds of gravity and your body weight exercises. TRX gives you a quick, effective total body workout.

These workouts will increase your muscular endurance, your strength and help tone your body.

Top athletes, like NFL players, UFC fighters and Major League Baseball players, use TRX. All four military branches use TRX, too.

Suspension training allows you to get the same results you’d get with weights, but without all the bulky, awkwardness of barbells and dumbbells. Weight workouts isolate one or two muscle group at a time, but with TRX, you engage multiple muscle groups at the same time through compound movements.

TRX is more efficient than traditional weight work and gives you a total body workout in half the time to gets you out of the gym faster.

Core Training

TRX is the best training you can do for your core. All of the exercises performed on the TRX Suspension Trainer require you to brace and work your core -- the back, abdominals and pelvic region. The TRX Trainer allows you to use your own bodyweight as resistance which is great for working the core and for strengthening the entire body.

Perfect for Every Fitness LevelThe trainers in the TRX studio are specially certified. They know exactly what modifications to offer for your fitness level. Even beginners can hop right into a class and feel safe performing any movement. The more you perform TRX exercises, the better you get at them. The more you do it, the stronger you get, and the better you feel. TRX benefits people of all ages and fitness levels.

TRX Studio

At the Downtown Athletic Club, you can take TRX classes in the dedicated TRX studio, which is open to all members. The classes will show you how to use your entire body as one unit. You’ll be in control of all movements, unlike when using weights.

Come prepared to work, though. TRX is no joke, and you’ll feel it the first time (and the second, and third). Bring lots of water, wear lightweight clothing, and plan on sweating.

If you’re ready to try a TRX class at a gym in Amarillo, come to the Downtown Athletic Club and try one now.

We live in a busy world, working long hours, caring for families and homes. It can seem that there is little time left over for anything else. One of the first things that seems to go by the wayside is health and wellness. You rush through meals, often grabbing fast food. You think about going to the gym, but by the time you get off work and run errands, it’s time for dinner and then you’re wiped out. It may seem like there is just no way to fit exercise into your schedule.

Healthy Employees Should Be A Priority

If you’re an employee, you know that healthy, happy employees are more productive. Employees who are healthy and fit are less likely to miss work due to illness. Many businesses have company wellness programs to encourage employees to adopt healthier habits. If you’re interested in increasing health and wellness in the workplace, but don't know where to start, the Downtown Athletic Club in Amarillo, Texas, can help.

A Lunch and Learn is a great way to bring fitness and health into the workplace. This event can either be hosted by the Downtown Athletic Club at their facility, or they can come to your office or other location. These events are aimed at giving employees the tools they need to lead a healthier lifestyle through exercise and proper diet.

There are a number of ways to incorporate fitness into work life. Many people thrive on challenge, friendly competition, and community. Organizing group fitness activities and creating fitness challenges and competitions is a fun way to encourage healthy activities and build a sense of community in the work place. Some other ideas include:

• A healthy snack program (no junk food vending machines)
  
  
• Company-funded gym memberships (or discounts)
  
  
• Exercise equipment at work
  
  
• Organized sports
  
  
• Awards and incentives for employees who meet fitness or other health related goals, such as a weight loss goal, running a 5K, or quitting smoking
  
  

It’s important to create a culture of health and wellness in the workplace. Many people fail at their fitness goals because they lack support and encouragement. People spend a good portion of their lives on the job, so an environment that actively promotes healthy habits can give each individual the support they need to keep at it.

Each year, companies lose millions of dollars as a result of loss of productivity due to illness, injury, and poor performance. Much of this can be prevented through improved health. If you or your business are looking for ways to positively impact health in the workplace, contact the Downtown Athletic Club to find out if a Lunch and Learn could benefit your work place.

Very little about cancer treatment is relaxing or nurturing. A lot of patients struggle to find quiet, peaceful moments in the clamor that surrounds them. It can feel like they’re lost in a sea of chemo, pain, side effects, and a continual loss of self-reliance.

If this cycle remains unbroken, their mental and emotional health can suffer just as much as their physical health. That's where oncology massage comes in. This style of massage therapy is specially tailored to relax, nurture, and support patients who are facing ongoing cancer treatment.

How Does Oncology Massage Help Cancer Patients?

Initially, cancer specialists were distrustful of oncology massage. There were fears that this practice would both improve circulation and break apart tumors, allowing the disease to spread throughout the body. Over the last 15 years, these fears have been disproven and information about the benefits of massage have taken their place.

According to the Society for Oncology Massage (S4OM), the benefits of oncology massage are essential to the healing process. Healing doesn't just take place on a physical level, it is mental and emotional as well. The conditional benefits will vary greatly from patient to patient, but generally include:

• deep relaxation
  
• reduced stress
  
• improved sleep
  
• eased constipation
  
• increased alertness and mental clarity
  
• reduced anxiety
  
• less nausea
  
• reduced pain
  
• decreased depression
  
• increased feelings of well-being
  
• being pleasantly distracted
  
• improved body and self-image
  
• restored hope
  
• satisfaction in participating actively in a part of the healing process
  
  

Cancer patients should also disclose whether they are undergoing radiation, chemotherapy treatment, or recovering from a recent surgery. This information makes a difference in how the massage sessions are administered.

What Should I Expect During An Oncology Massage?

The first thing people notice about oncology massage is that it’s unlike any other massage therapy they have ever experienced. This is due in large part to the training these certified therapists receive.

By its very nature, oncology massage requires a knowledge of cancer that is both general and specific. Therapists complete over 150 hours of specialized certified training. Session adjustments will be made to support the comfort and safety of each individual patient.

Questions will be asked regarding:

• cancer treatment history
• tumor site or metastasis
• compromised blood cell counts
• lymph node involvement
• blood clots or blood clot risk
• medications (short and long term)
• vital organ involvement
• fragile or unstable tissue
• medical devices
• fatigue, neuropathy, or pain
• changes in sensation
• late effects of treatment
  

The information provided is used to make custom designed adjustments to a patient's treatment. Most of these adjustments will be nearly imperceptible during a session, but patient's are always invited to ask questions. The goal here is to support the healing process through every stage of cancer treatment.

This article is meant to provide general information about oncology massage. It should not be used in place of sound medical advice from a board certified oncologist.

The Downtown Athletic Club may not offer oncology massage, but its certified therapists will work with each patient to customize individual message regiments.

Most people spend a good percentage of their waking hours at their place of employment. In fact, you may spend more of your time at work than at home. So, it makes sense that the environment you work in has a direct effect on your health and wellness.

What Is A Healthy Workplace?

Today, more and more businesses are recognizing the value of a healthy workplace. Health insurance costs are higher than ever before, and every year productivity loss due to illness and injury costs corporations millions of dollars.

A healthy workplace environment is one that values and encourages employees to make healthy choices, cares for its workers by providing ergonomic and safe working conditions, and offers support and education around health and wellness.

How Can I Encourage Health And Fitness On The Job?

There are many ways to accomplish this. For example, ditch the soda machine and offer juices instead. Exercise is a must for long-term health, and many companies offer free or discounted gym memberships to their employees. However, these are often not used. In order to really reap the benefits of corporate wellness programs, a health and fitness "culture" should be created.

A fun way to do this is to organize a fitness challenge at work. People love a challenge. Research has shown that people are more likely to stick with their fitness goals when they have somebody else to exercise and eat right with. Having a "workout buddy" is effective for two main reasons: One is accountability and the other is support. Besides, working out is better with friends.

So how can this translate into the workplace? A gym membership does no good if you aren't getting to the gym. This is where a group fitness challenge can come in. There are plenty of different ways this can be done. A fun, easy way to get everyone motivated is to divide the participants into two teams. Set a time period for the challenge. Thirty days is good. Each participant will need to log in their exercise hours. Time at the gym, walking, and jogging can all count. At the end of the challenge, the team with the most collective hours of exercise will win a prize.

This is a great way to ensure that participants get plenty of encouragement from their teammates and provide accountability. A friendly competition is often just the push needed to get people out of their chairs and get active. There can be plenty of variations on the challenge, this was just an example. Perhaps training for a 5K, or, if there are enough interested participants, you could do a weight loss challenge.

How Can I Start A Fitness Challenge At Work?

If you’re interested in creating a fitness challenge, or finding other ways to incorporate health and fitness on the job, contact the Downtown Athletic Club. This Amarillo gym has a wide variety of programs, including nutrition counseling and group fitness activities, that can help your business get started.

Undoubtedly, there are several different ways you can unwind or relax after a long day. However, very few — if any — offer the infinite benefits of having a therapeutic massage. With the choice from several different massage types, there is a massage for everyone. Even with the abundance of information about massage therapy available online, many people have unanswered questions. The following information will address those questions and provide valuable insight into the world of massage therapy.

Are There Age Limitations For Massages? 

Fortunately, anyone can get a massage regardless of their age. In most states, massages are not limited by age restrictions. Simply put, massages offer countless benefits for people of all ages. However, if you are under the age of 18, make sure you check with your massage therapists or the spa to ensure you are not required to have any parental signatures. It's always a great practice to have you parents accompany you for the first appointment if you are under 18.

Where Is The Best Place To Get A Massage? 

Massages are no longer limited to high end luxury spas and upscale health clubs. Due to the high demand of this therapeutic treatment, massages are practically offered everywhere.

Massages can even be scheduled and given in hospitals, homes, businesses, clinics, and even in airports. However, more and more athletic centers are quickly becoming one of the most frequented places for massages.

What Types Of Massages Are There?

• Swedish massages is the gentlest form of a massage. By using kneading, long strokes, vibration, tapping, and deep circular movements, Swedish massages are designed to help you relax and feel energized.
  
  
• Deep massages are designed to use stronger strokes to get to the deep tissue and muscles. This type of massage is usually used to help with injuries.
  
  
• Sports massages are similar to the Swedish massage, but sports massages are more geared toward athletes.
  
  
• Trigger point massages target the tight muscle fiber areas. These areas will typically form after muscle overuse or injury.
  
  

Are Massages Just For Relaxation?

Although a large number of people get massages to relax, several years of research suggests massages are ideal for much more than relaxation. Most experts agree massages are effective treatment for stress, muscle tension and pain. In addition, massages are also effective at relieving:

• Digestive disorders
  
  
• Fibromyalgia
  
  
• Anxiety
  
  
• Stress-related insomnia
  
  
• Nerve pain and paresthesias
  
  
• Soft tissue injuries and strains
  
  
• Several other ailments
  
  

How Often Should I Get A Massage?

Although one single massage will result in benefits, massages are cumulative. This means the more massages you receive, the better and healthier you will feel. As a result, most facilities and gyms now offer more convenient and affordable plans for a package of massages.

In addition to the seemingly endless massage benefits, you don't have to leave the Downtown Athletic Club to relax, feel energized, or simply have the kinks worked out. It's simple. Schedule your massage with one of our certified massage therapists after your next workout to look and feel your best.