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Stop Blowing Off Small Weightloss Wins

4/25/2016

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By Dominic Zumbrun
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You've heard the old expression, "You can't see the forest for the trees." It can mean getting caught up in the details and not seeing the bigger picture, which can easily happen with weight loss and fitness efforts if you're not careful. An example might be setting a goal of losing 40 pounds, but becoming frustrated because you've only lost four.

Take heart, however: even shedding small amounts of weight has been scientifically shown to have positive effects on your body. As one study showed, even losing just five percent of your body weight is enough to decrease total body fat, decrease the visceral fat that's around your organs, and decrease liver fat. It can also lower your blood pressure and decrease your risk for getting type 2 diabetes.

Here are some major benefits of even modest weight loss.

1. Improved Heart Health
We all know the dangers of high cholesterol and its link to greater heart attack risk, but studies have shown that even modest weight loss can decrease cholesterol scores. And a five percent decrease in body weight results in lower levels of triglycerides, which are a type of fat linked to heart disease.

2. Improved Mood
Being in a better mood can make everything in life seem easier — and losing weight can improve your mood and help you sleep better. In fact, sleeping better was a big factor as one study showed that people who lost five percent of their body weight logged over 20 minutes more sleep per night than those who hadn't.

3. Decreased Inflammation
Weight loss has been associated with decreased inflammation, and inflammation is a hot topic these days. Why? Because having chronic inflammation can increase your risk for disease, including heart disease and stroke. Losing even a modest amount of weight can be enough to reduce inflammation and enhance immune function.

4. Improved Joint Function
It's no secret that excess weight puts more wear and tear on your joints and knee cartilage, which in turn leads to osteoarthritis. Research showed that losing just 11 pounds can decrease your risk of getting osteoarthritis.

5. You Live Better
We've already discussed how weight loss can improve your mood and sleep patterns, but studies show that people who lost five to 10 percent of their body weight also scored higher when it came to physical function and self-esteem.

The Downtown Athletic Club of Amarillo can help you reach your fitness and health goals. The DAC is an upscale club with the latest in exercise equipment, as well as professional trainers who are available seven days a week.

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What's The Deal With 'Sleep Dieting?'

4/18/2016

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By Dominic Zumbrun
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Diet trends come and go, but several kernels of wisdom about diet, fitness and health remain true and relevant. To lose weight, you have to create an energy deficit. That is, you have to take in less calories than you burn.

Lots of recovery time in the form of sleep is also essential. Speaking of sleep and fitness, meet "sleep dieting," a low impact weight loss strategy that works with just about any exercise and diet regimen.

Go To Bed, Wake Up Refreshed And Svelte

Sleep dieting entails several components that can enhance many diet and fitness scenarios. It is a form of:
  • Brief, intermittent fasting
  • Physical recovery
  • Stress reduction

Sleep dieting isn't some new fad. The idea of fasting now and again, resting, and reducing stress is an old dieting strategy that fitness enthusiasts have used for decades.

These days intermittent fasting is pretty standard in the Paleo and CrossFit communities. With sleep dieting, you abstain from food after supper and don't eat again until breakfast. Ideally, you should sleep for the better part of the time between supper and breakfast.

Fasting, Sleep, Stress And Cortisol

The practice of intermittent fasting is as old as cavemen. In the past, hunter-gatherer humans inadvertently fasted for want of food. Your body remembers this practice. As a result, your body knows how to burn fat for energy and spare muscle during brief periods of starvation. Random fasts of eight to 12 hours help burn extra calories and improve your body's sensitivity to insulin.

Poor or erratic sleeping patterns place stress on your body. Your body responds by churning out stress hormones, such as cortisol. Stress hormones disrupt your body's ability to metabolize sugar and burn fat effectively. They also cause you to crave comfort food and typical drive-thru cuisine.

On other hand, when you sleep well, your body goes into repair mode. Sleep helps your body rebuild muscle and eliminate toxins and stress hormones. This is the science behind sleep dieting, which is a time-tested strategy for losing weight without feeling deprived.

Leap Tall Buildings In A Single Bound

Another time-tested cure for stress is exercise. Exercise, diet and sleep go hand in hand, since downtime and recovery are essential to overall fitness success, health and longevity.
​

Note that sleep dieting is a tool, not a means to permanent weight loss and long-term health. Equally essential are the types of nutrition advice, exercise, support and guidance you'll find at a full-service fitness club, like Downtown Athletic Club.

Call or stop by, and speak with a staff member about DAC's professional, upscale and exclusive services. Explore personal training options or group fitness, such as Bikini Bootcamp or Zumba.

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5 Tips To Stop Overeating

4/12/2016

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By Dominic Zumbrun
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One of the toughest things about maintaining a diet or healthy eating plan is fighting the urge to overeat. We can derail our own efforts in a variety of ways, many of which have nothing to do with willpower or mental weakness.
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If you're struggling with these urges, there are many things you can do to stay on track, such as avoiding “distracted” eating in which you eat while focused on other things like your cell phone, computer, and the television. The healthy alternative is mindful eating in which you're truly focused on your meal, and eat more slowly and consciously.

Here are some other helpful hints to keep you from overeating.

Be Honest With Yourself
Before you sit down to a eat, take a moment to honestly assess how hungry you really are (you can rate it on a scale of 1 to 10, for example). Once you've rated your hunger, fill your plate accordingly. If you feel really hungry, make sure you're aware of when you actually feel full before piling on a second helping.

Eat Real Food
Switching your diet to whole, unprocessed foods is a key component of losing weight, but also of not overeating. Real food includes fruits and vegetables, whole grains, beans and nuts, organic or grass-fed animal products, and fish, like salmon.

Eliminate Stress
Eating while you're stressed is a real trigger for overeating. For starters, you don't digest properly as stress hormones slow your metabolism. You also tend to eat more quickly, which leads to overeating. Deep breathing before you start eating, or even in the middle of your meal, will help you relax and slow down. Be mindful of your food, chew slowly, and savor each bite individually.

Fix Your Plate In The Kitchen
Carefully choose what you put on your plate and select the proper amount of vegetables, grains and protein. But do this in the kitchen and leave the extra food behind when you sit down at the table. It follows the adage of “out of sight, out of mind,” because the extra food won't be in front of you — tempting you the entire meal.

Eat Breakfast
We've all been told the importance of eating breakfast, and one of the reasons is that you won't feel famished the rest of the day. Being famished means you'll likely eat more food throughout the day.

The Downtown Athletic Club of Amarillo can help you reach your health and fitness goals in a non-intimidating environment. The DAC is a full-service fitness club with the latest in exercise equipment and personal training.

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5 Yoga Poses To Do With A Buddy

4/4/2016

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By Dominic Zumbrun
partner yoga pose
The idea of doing yoga poses with a partner is more than simply sharing mutually-beneficial exercises. It also has to do with the notion of “unity” (what yoga means in Sanskrit), the uniting of two people. Whether you do it with a friend, spouse, or romantic interest, partner yoga has numerous benefits — from creating and nurturing trust, to better communication, to increased intimacy. Here are five great yoga poses for partners.

1. Double Forward Fold
This pose is a great stretch for your hamstrings. Start by standing back and leaving about six inches between your heels and your partner's. Hinge at the hips and fold forward while keeping your hands on your waist. If your rear ends touch when you both fold over, you'll know you're the proper distance apart. While you're still in the fold, reach back and grab your partner's shoulders or arms and pull yourselves closer to each other. Hold for a minimum of five breaths. When finished, place your hands on the floor and slowly roll up.

2. Partner Breathing
This is actually a great place to start when it comes to partner yoga poses. Start in a seated position, comfortably, with backs resting against each other. Begin alternate breathing patterns with your partner (when he or she exhales, you inhale) and continue to do this for three to five minutes.

3. Partner Twist
Start in a seated position with your legs crossed and backs resting against each other. Reach your arms overhead as you inhale, and then while bringing your right hand to the inside of your partner's left knee and left hand to the outside of your right knee or thigh. Hold for three to five breaths and then switch sides.

4. Forward Fold/Backbend
Extend your legs in front of you while sitting back-to-back. One partner will then fold forward while the other arches back. Hold for three to five breaths and then switch.

5. Back-Bending Cobra Pose
Stand over your partner, feet on either side of their thighs, as they lie on their stomach. Grasp their hands while you lift them into the cobra pose while you do a full backbend.

The Downtown Athletic Club of Amarillo offers a wide variety of group fitness classes, including various forms of yoga. Check out one of our classes for guided yoga instruction.

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