Take a look inside of Amanda's Zumba class at the Downtown Athletic Club. Her class is fun for all ages and there's so much excitement that you'll be shocked you had such a fantastic workout. Free to members and $5 for non members.
So my very first Q&A is about stretching prior to cardiovascular exercises. Great questions!!
A huge misconception about stretching is which type of stretching is the best for pre and post workouts. Most people do the same stretches every ...time (if at all). When in fact, they should be very different.
PreWorkout Stretching should always be dynamic stretching. In simplest terms, stretching with movement. NOT your most common, reach down to your toes and hold!
You want to 'warm up' the muscles rather than trying to make them pliable when they're inactive.
Top Ten Dynamic Stretches
1. High knees
2. Butt kicks
3. Walking lunges
4. Lateral lunges
5. Heel drags
6. Toe touches (kicking leg up to touch hand reaching out, not bending over touching toes)
8. Power skip
9. Calf raises
10. Toy soldier
Post Workout stretches are the static stretches. Remember, Static and Still both start with an 'S'. Also, 'S' is at the END of the alphabet therefore should be at the END of your workouts.
Top Eight Leg Static Stretches
1. Sit and reach both feet together
2. V- Sit and reach. One leg at a time.
4. Quad stretch- bring foot to butt
5. Calf stretch
6. Lateral lunge and hold
7. Cross ankle over opposite knee and pull legs towards chest
8. Holding squat. Hands on heels and pushing outwards on knees.
If you're interested in personal training or learning more about stretching, please contact me at 320-5402 or go to my DAC page.
February is American Heart Health month!
Take this short quiz from Dr. Besser to test your heart health knowledge
1. Being overweight puts you at risk for heart disease. If you now drink one 20 oz. sugary soda every day, and you switch to water instead, in just one year you could lose:
b. 5 pounds
c. 25 pounds
Answer: C – every two weeks you’re taking in the equivalent of one pound
2. The heart is a muscle, and muscles need to exercise to work well. How much exercise do you need to have a better heart health?
a. An hour a day, every day
b. 15 minutes a day
c. One hour a week
Answer: B – this is a great way to get started with fitness!
3. A man is sitting at his desk smoking a cigarette and eating french fries for lunch. What is the most dangerous thing the man is doing, in terms of heart health?
c. Eating fries
Answer: B – although all answers have their negative effects
4. Everyone should take this to reduce heart disease:
a. Daily multivitamin
b. Daily low-dose aspirin
Answer: D – some may need one or the other but not both, check with your doctor
So how did you do? If you got them all right that’s wonderful and if you missed some, that’s ok too because there is never a better time to make yourself aware than right now…and to make sure that you are practicing what you know!
First thing’s first when it comes to your heart, What’s Normal?!
healthy = 120/80 mm Hg
Beats Per Minute (BPM)
healthy at rest = 60-80 BPM
healthy, active 60 year old = 80-136 BPM healthy, active 40 year old = 90-153 BPM healthy, active 20 year old = 100-170 BPM
Body Mass Index (BMI)
healthy = between 18.5 and 24.9
*If you would like to have any of the above shown measured for yourself, please get in contact with me*
healthy = under 200 mg/dL
healthy = 150 mg/dL
healthy (non diabetic) = between 70 and 100 mg/dL
healthy (diabetic) = between 70 and 130 mg/dL
Now that you know the numbers, schedule a visit with your doctor if you haven’t already and find out how healthy you are.
How to take the First Steps (literally) Towards a Healthier Heart.
choose the right foods and use portion control
Maintain A Healthy Weight
balance your food intake with your physical activity
Get 30 Minutes Of Activity Most Days
Even if it is in ten minute bouts throughout the day
Follow A Treatment Plan
For blood pressure, diabetes or high cholesterol
February 7th is National Wear Red Day
to raise awareness in the fight against heart disease
Check out the American Heart Association’s website at www.heart.org to find out more information or how to get involved in bringing awareness to your community!
If you want more information about Basketball Training with Austin Johnson, please visit his webpage at http://www.daclub.com/basketball-training.html
Check out Ralph Roberts and Dominic Zumbrun getting you right for Personal Training!
There are as many reasons that are compelling you to go to the gym as there are compelling excuses that are keeping you away. Your desire to get those killer abs vies with your aversion to having to deal with people who do absolutely nothing other than sit in a gym and work on getting killer abs. Additionally, as a busy professional or parent, you don’t have the time to play the waiting games that are normally associated with trying to work out at a gym. For Amarillo, Texas residents who are looking for a completely new gym experience, the Downtown Athletic Club offers a unique experience for getting healthy without having to deal with the hassles of a traditional gym experience. At the DAC, it’s more than working out. Of course, you will have access to state-of-the-art workout equipment, nationally certified personal trainers, professional massage therapists and fun group fitness classes; but you will also meet new people and learn new things about yourself along your road to health.
The Whole Experience
Whether your fitness goal is to lose weight, build strength, increase energy, or improve endurance, a world-class health club offers a variety ways to help meet those goals. Setting goals, designing plans to achieve those goals, and maintaining the level of enthusiasm required to complete that fitness journey requires dedicated cheerleaders that will celebrate each fitness milestone with you. You will find that in the DAC’s instructors and personal trainers, along with your fellow gym-goers.
From free weights to Zumba classes, having the right equipment and the right program is critical to making the gym experience more than an activity the falls quickly to the bottom of the to-do list in the face of most people’s busy schedules. Whether you are looking to blow off some steam with a couple hours of basketball after work, or your doctor has recommended much more cardio that you typically get on your couch, a membership to an upscale health center such as the Downtown Athletic Club provides the outlet, passion, and equipment to deliver on your health goal.
Grunting and pumping iron is not the end all of a healthy workout regime. Indeed, good nutrition, a vibrant social life with like-minded thinkers, and mental clarity are all part of the holistic approach healthy people are looking for to improve their overall physical well-being. Finding a workout refuge that offers all of that is now easy in Amarillo, Texas.
When it’s Time to Get Fit, Fit in a Visit to the Downtown Athletic Club
Amarillo residents looking to get fit and enjoy a new, healthy lifestyle are turning to the expert fitness staff at the Downtown Athletic Club. At the DAC, our highly trained staff of personal trainers is standing by to answer your fitness questions and to give you a tour of our inviting and modern facilities at 320 S. Polk Street in the heart of downtown Amarillo.
The DAC is a judgement-free place where people of all shapes and sizes work hard to reach their maximum potential. In addition, our group classes and group training sessions are a perfect opportunity to meet new people and socialize. Cafe DAC offers healthy, satisfying snacks and meals. Contact the DAC today to schedule a tour of our health club.
The term "massage" refers to the manipulation of muscles and tendons for therapeutic purposes. It encompasses a range of styles and is known to be an effective remedy for many different conditions. Massage therapy has been used for thousands of years and in many different parts of the world including China, Greece and India. When working out and eating right, a massage is a great way to reward yourself for your efforts. Not only will a massage help you mentally relax, but it is also good for your muscles and body to recover and rejuvenate after working out.
The Benefits of Massage
There are many benefits to massage, such as:
The most popular types of massage are:
The Spa at the Downtown Athletic Club employs three certified massage therapists who specialize in deep tissue, Swedish, prenatal, hot stone, stress relief and myofascial-release massage. You do not have to be a member of the DAC to book a massage.
Whether you’ve been working hard with your new exercise routine and want to reward yourself with a relaxing massage, or you’re an athlete needing relief from sore muscles, our massage therapists can help. Contact the DAC today to schedule your massage or click here to schedule one online.
You munch on your power bar before washing it down with a gulp from your super-sized soda. Your final pull on the straw yields the sucking sound that indicates that your liter of Coke is finished, so you hitch up your britches and head into the gym for your workout wondering why you are not getting the results you hoped for. Getting fit is a holistic process that involves more than just pumping iron. Indeed, as important as the physical energy you exert to get fit, equally important is what goes into your body in the form of nutrition. To maximize your workout potential requires understanding the nutritional aspect of the quotient, and working with a personal trainer is the first step towards understanding how eating right can help you meet your fitness goals. To see the best results, combine a regular fitness regime with a healthy diet.
Smart Fitness Goals
Maintaining a healthy lifestyle involves a physical, emotional, and nutritional commitment to achieving your fitness goals. Using the services of personal trainer can turbo-charge your efforts and help you better understand how integrate your diet into your workout routine to help garner that svelte physique you have been dreaming of.
If your body fat index shows that you have not reached your optimum weight for your height, then a physical trainer can guide you in how to eat properly to maintain a healthy lifestyle. If you are looking to lose weight and gain energy, one of your fastest paths to success is changing your nutritional input.
As they say, “a second on the lips, forever on the hips.” As such, the 400 calories you burned doing burpees during your workout means nothing if you hit the drive-thru window at your local fast food outlet to double down on a double cheeseburger.
Eating properly isn’t cheap or convenient, but a personalized trainer that is dedicated to seeing you successfully through to your fitness goals can explain the importance of eating healthy while giving you the informational tools to make intelligent eating decisions. Don’t waste the sweat you spilled on the gym floor by ordering food that is working at cross purposes to your fitness goals.
How to Stick to a Fitness and Nutrition Routine
For Amarillo, Texas residents looking to make a change in their lives, the Downtown Athletic Club, located at 320 S. Polk Street, stands ready to assist you. The professional instructors and certified personal trainers at the DAC can devise a fitness regime that will get you to your personal fitness goal. Our health club specializes in helping our members achieve their fitness and health goals. The Cafe DAC offers healthy meals and snacks that are light, protein rich and good for you. Contact the DAC today to schedule a tour of our facility.
Personal trainers spend their days working to help their clients achieve their fitness goals. They evaluate each individual to determine what that person needs and to get a sense of where they want to be; they then tailor an exercise regimen that helps them to get there. This customization is important since different goals call for different types of exercises. If you want to lose weight, you will have to focus on cardio exercises; if your goal is to build muscle mass, your workouts should revolve around strength training. In some cases, a personal trainer may only meet with you for one or two sessions; in others, they will work with you regularly. They not only create an exercise regimen for you, but help to keep you motivated as well. There are many benefits to hiring a personal trainer. Just make sure you are able to commit to it!
Benefits of Working Out With a Personal Trainer
Personal training sessions take time and money, so you must be willing to make the investment. Personal trainers can help you achieve your fitness and health goals quicker than if you were to do try on your own. Personal trainers can offer:
Effective workouts are more than just randomly chosen exercises and a variable number of reps. For you to get any benefit from your workout, it should be carefully planned by someone who knows that they are doing. The Downtown Athletic Club has professional, nationally certified personal trainers on staff to help you reach your fitness goals. Our personal trainers can work with you one-on-one or with a group. With 10 personal trainers on staff, we can easily work with you to schedule convenient training sessions to fit into your work schedule and family life. If you want to see real results, contact our Amarillo health club today.
You just signed up for a membership at your local health club, gym or athletic club. You have paid for six months or are on an automatic debit program. You are consciously making the decision to invest in your physical fitness level, so why not join a fitness center? Purchasing a gym or health club membership is only part of the battle though. You have to actually show up to reap the benefits of your membership. If you show up once or twice during the first few weeks of your membership, you aren’t likely to renew your membership after six months. Not only is that a waste of money, but it’s also a wasted effort for you to get healthy and in shape. You really need to make your health club or gym membership count.
So how can you make your fitness center membership worth it?
If you have decided to get fit, a fitness center membership can be invaluable. But, as with most things in life worth having, you need to commit to the process. You need to have goals that will make you work out, but are achievable. Making fitness a priority is easier when you have a personal trainer to help and when you have several options for exercise.
When you are ready to commit to your physical fitness, give us a call here at the Downtown Athletic Club in Amarillo, Texas. We offer a full studio of exercise equipment, group fitness classes, professional personal trainers, health classes, massage and much more. With so much to offer, you can easily find something new and exciting at the Downtown Athletic Club. This will help you keep your fitness goals on track. Call us today to find out more about what the DAC has to offer or to schedule a tour.