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How To Manage Cravings

11/30/2015

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By Dominic Zumbrun
cookies
We all get food cravings and understand the struggle that's involved with overcoming them. They can be the result of  a variety of factors — whether it's emotions, stress, or lack of sleep.

But we don't have to give in to them. That late-night junk food run can be avoided by reducing your cravings, and the following tips can help you overcome them.

1. Change Your Diet
One of the many positive things about changing to a healthier diet is that the longer you do it, the less you'll crave junk food. But keep in mind that you won't be able to switch to a clean diet overnight. Even just committing to one day a week of healthier eating, or an entire week without junk food is a great way to start.

2. Chill Out
Stress can have a negative impact on eating habits; studies have shown that the more stress you have, the more you'll crave unhealthy foods. Find healthy ways to relieve stress, whether it's taking a walk, meditating, yoga, or meeting a friend.

3. Use Apple Cider Vinegar
If you're having intense sugar cravings, apple cider vinegar can be a great ally. Add it to your salad, or put a tablespoon in your glass of water. It's important, however, that you use organic, raw apple cider vinegar that's unfiltered and unpasteurized.

4. Understand Cravings
Studies now show that cravings are more tied to your feelings than anything else. For instance, craving creamy or fatty foods, or chocolate, means you could be feeling depressed, lonely, unloved, insecure, etc.

5. It's OK To Give In, But Not A Lot
Sometimes it's OK to give in to a craving, but don't go all-out. Have a square of dark chocolate, not an entire bar.

6. Have Healthy Snacks Nearby
Have some fruit nearby if you always crave sweets in the afternoon, or nuts when you're craving crunchy things.

7. Action By Distraction
Cravings can arise because of boredom, so healthy distractions — like concentrating on something else, like a task — can replace them. Cravings typically subside in 20 minutes.

8. Have Herbal Tea
Herbal tea can be particularly effective in fighting those late-night cravings when you aren't actually even hungry. And they can be enjoyed in different flavors.

9. Sleep Well
Make sleep as big of a priority as a healthy diet and lifestyle. Your body's cravings increase when you're sleep deprived.

10. Be Prepared
By doing all of the above, you're preparing yourself for when the cravings come.

Looking for a professional who can help guide you as you strive to reach your health and fitness goals? Then call one of the personal trainers at the Downtown Athletic Club in Amarillo.

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Healthy Alternatives To Traditional Thanksgiving Foods

11/23/2015

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By Dominic Zumbrun
thanksgiving dinner
Thanksgiving is the time to express your thankfulness, spend time with friends and family, and indulge in a delicious feast. Don’t let the feast put you into a miserable food coma this year. Try building your plate with these healthy alternatives to traditional Thanksgiving foods, to help to you avoid overeating, and have energy for more holiday fun.

Cider-Brined Turkey

​Step away from the turkey fryer and heavy ingredients this year, and brine your turkey in an apple cider, salt and sugar mixture to roast along with oranges, carrots, onions and berries instead. Not only will these ingredients provide an array of wonderfully fresh flavors, but they will also help boost your metabolism and energy to enjoy more festivities throughout the day.

Healthier Stuffing

Most boxed stuffing is full of more unhealthy ingredients than you can imagine. Instead of throwing it together from a box, try a homemade healthy alternative, such as a delicious harvest stuffing. Harvest stuffing can be created by substituting white bread crumbs with whole wheat Italian crumbs, and adding walnuts, diced Granny Smith apples and dried cranberries to your favorite homemade stuffing recipe. You can also use reduced-sodium chicken broth instead of regular broth.

Potato Substitutes

If mashed potatoes are a must-have at your table, try a delicious, yet healthy, alternative of creamy white bean and vegetable mash, or try mashed sweet potatoes. You can also consider serving a mixture of baked potatoes and root vegetable slices, such as zucchini, squash and carrots, seasoned to perfection with olive oil, rosemary, and sea salt.

Green Bean Casserole

Skip the sodium and fat that comes from canned soup, and create a homemade white sauce instead. This can easily be made with with low-fat milk, dry sherry, mushrooms, onion, reduced-fat sour cream, flour, and buttermilk powder.

Candied Yam Alternative

Candied yams have a huge amount of unneeded sugar. Instead of serving yams that are almost like dessert, consider serving glazed sweet potatoes. These can be made by combining boiled sweet potatoes with a cooked mixture of honey, cinnamon, apricot nectar, light butter spread, and walnuts or pecans.

Eliminate Sugar

One way to eliminate sugar is to add less of it into your desserts, or cutting it completely by using honey and other natural sweeteners. You can also cut back on sugar by serving a healthier cranberry sauce recipe, such as cranberry pear sauce, made with fresh cranberries and pears, dried cherries, and only a touch of sugar, cooked and chilled to perfection.

The best way to make the most out of your healthy eating is to create an exercise plan to follow. If you would like one-on-one help, consider contacting a personal trainer at Downtown Athletic Club in Amarillo.

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How Much Should You Workout For Your Goals?

11/16/2015

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By Dominic Zumbrun
goals
For anyone who has followed a regular fitness program, squeezing in time to exercise in the midst of our busy lives can be a challenge. Then you wonder: How much exercise is enough? As it turns out, maybe more than you think you need.

A recent study showed that the recommended amount of 30 minutes of exercise a day might not be enough to keep your heart healthy. Instead, we might need four times that, as researchers found that two full hours a day is the new standard.

Nonetheless, science has also shown that how long you workout can also depend on what your fitness goals are. Here are some standards for a variety of goals:

1. Heart Health
With the new study, the recommendation is now 10 hours of exercise per week can reduce your risk of  heart disease by 35 percent. That might seem daunting, but you can also count your walk to and from your car, or a casual stroll at lunch.

2. Burning More Calories
Studies have shown that even 40 to 60 minutes of high-intensity exercise can torch big-time calories. One way to do this is through Tabata Training, which involves four minutes of intense interval training/circuit training. For example, sprint for 20 seconds, then walk 10, and repeat this seven more times.

3. Increased Strength
Even 30 minutes a week of resistance training can increase strength. There also are other benefits of regular resistance training, including reducing the risk of type 2 diabetes and high blood pressure.

4. Better Endurance
Experts say that 3 to 4.5 hours of training per week can help boost your endurance. The key is the quality of your workouts; high intensity interval training is key here.

5. Mood Enhancement
Studies have shown that regular physical activity can decrease depression and anxiety, thanks in part to the serotonin and dopamine that's released during exercise. Recommended time at the gym: Two to four hours per week.

6. Better Sleep
Exercise is excellent for not only increasing the amount of sleep you get, but also the quality of it. Want to ensure a good night's rest? Then make time in the morning for a 30- to 45-minute run, five times a week.

7. Mental Sharpness
Researchers say that regular exercise gives an immediate boost to your cognitive skills. For anyone between the ages of 25 and 45, it also decreases your risk of Alzheimer's and dementia. Thirty minutes of high intensity training a day should suffice.

You shouldn't have to struggle to meet your fitness goals alone. Set up an appointment with one of the personal trainers at the Downtown Athletic Club in Amarillo today.

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10 Exercises You Must Try To Torch Fat

11/13/2015

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By Dominic Zumbrun
couple jumping rope
The importance of exercise cannot be understated. It's even more essential when you're trying to lose weight. The following exercises can help you burn fat in a hurry.

Jump Rope

Jumping rope is good for body-toning and weight loss.

How to: Hold the rope so that both hands line up with your shoulders. Swing the rope and jump over it.

Burpees

Burpees target your core, chest and legs.

How to: Stand with your feet shoulder-width apart. Lower into a squat and reach your hands forward to the floor. Jump back so that your feet are in the plank position, then jump your feet forward and finish with a vertical jump.

Squats

When done correctly, squats engage your core and entire body.

How to: With feet hip-width apart and your arms at your sides, lower your legs and raise your arms in front of you. Lower yourself until your thighs are parallel to the floor. Rise back to the start.

Lunges

Lunges work multiple muscles at once.

How to: Standing with feet hip-width apart and arms at your side, take a step forward with your right leg. Lower your body until your leg forms a 90-degree angle. Repeat with your left leg.

Explosive Lunges

The high-explosive lunge will torch calories.

How to: With feet together and hands on your hips, step forward. Bend until your leg is at a 90-degree angle, jump, and switch legs in mid-air.

Mountain Climbers

Mountain climbers target obliques, glutes and hamstrings.

How to: Loop a resistance band around a couch leg. In the plank position, facing away from the the post, place your feet in the handles like stirrups. Alternate bringing right and left knees in toward your chest.

Tabata Drill

The intervals for these are short (20 seconds) but you'll appreciate the rest between exercises.

How to: With feet together and dumbbells held up to your shoulders, jump your feet outward as you lift the dumbbells straight up. Rest 10 seconds, then jab the dumbbells across your body.

Bodyweight Exercises

These increase body mass and burn more calories.

How to: With arms at your sides and feet together, do a jumping jack. Then place hands on the ground and jump feet out and back in.

Kettlebell Swings

Kettlebells engage the entire body.

How to: Grasp kettlebell with both hands in front of you. Squat and lift the kettlebell above.

Double Jump

This movement will increase your heart rate and provide core-strengthening.

How to: Add a jump and a lunge to your traditional squat.

Working with a personal trainer can help you reach your fitness and weight-loss goals. The trainers at the Downtown Athletic Club of Amarillo can guide you along the way.

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Cold Weather Workout Tips

11/11/2015

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By Dominic Zumbrun
jogger
As the temperature begins to drop you may be inclined to move your workout routine indoors. But that does not need to be the case. With a little proper planning, you can continue to exercise in the winter months.

Working out in cold weather also has its advantages. During the winter months many people suffer from seasonal affective disorder, a form of depression brought on by the shorter, darker days. Getting out into the fresh air and sunlight will counteract this condition.

However, cold weather workouts require some advance planning.

Plan Your Route

Roads and sidewalks can become slippery and even impassable during cold weather so it is advantageous to plan a safe route before you step outside. Pick a route that is close to home just in case the weather turns, you get tired or sustain an injury. This way, no matter what happens you can get home quickly.

Warm Up

It goes without saying that cold muscles are more prone to injury and that risk is increased during cold weather. Before you head outside, spend 10 to 15 minutes warming up. Run in place or do some yoga-style stretching to get your heart rate up and muscles loose.

Once you begin your workout, take a quick break every few minutes to acclimate yourself to the cold weather. Do this for the first 10-12 minutes and then continue your workout as usual.

Start Slowly

Begin your cold weather workout by doing a fraction of your summer workouts. For instance, if you run four miles in warm weather, start out with just two miles when the weather turns cold. Easing into your routine will also help your airways get used to the cold air.

Cover Up

During the cold months, the weather can be a little unpredictable so it’s smart to be prepared. Wear long sleeve tops and workout pants. Gloves and a cap (or beanie) are also recommended. Plan your route along treelined paths or between tall buildings. This will help shield you from high winds.

Drink Water

You will sweat just as much in cold weather as you do in warm weather. It may not seem like it at times because you really cannot gauge the amount that you are sweating. Because of this, you run the risk of becoming dehydrated. There are plenty of water packs and belts that you can wear under your clothes to make sure it doesn’t freeze in extremely cold weather.

If you would rather stay indoors, but still want a variety of exercises, head over to the Downtown Athletic Club. Take advantage of our personal training, group exercise or just do your own thing.

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How To Sleep Better And Lose Weight

11/4/2015

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By Dominic Zumbrun
Picture
Let's face it, there's nothing easy about following a fitness routine and revamping your diet. The rewards are many, of course, but they don't generally come through lack of effort.

That said, there are still small changes you can make — changes that don't involve quite the exertion — that can help you lose weight. One way is through modifications to your sleep routine.

The Relationship Between Sleep And Weight Loss

Simply put, sleep deprivation can be a disaster for your waistline. For starters, when you're running low on energy, studies have shown that you're more prone to make bad food choices. Why? The hormone ghrelin tells the body when to eat, and ghrelin is more abundant in the body when you're sleep deprived.

On the other hand, leptin is the hormone that tells your body to stop eating; when you're lacking sleep, leptin is less abundant.

Adjust Your Sleep Routine

There are a variety of things you can do during your pre-sleep routine that can help accelerate your weight loss:

Eat A Small Snack
Conventional wisdom generally tells us that eating something right before bed is a bad thing, especially for your weight. But one study found that people who consumed a 150-calorie protein shake 30 minutes to an hour before bed had a faster metabolism and lower blood pressure.

Light's Out
You've undoubtedly heard that using electronics, or exposing yourself to other types of light, can disrupt your sleep. When it comes to light, it's definitely something to heed. Even dim light can disrupt your sleep and derail your weight loss efforts.

Likewise, one habit you'll want to break is sleeping with the television on. You'll also sleep better when your alarm clock is turned so that it's light isn't in your eyes.

Pre-Sleep Preparation
Make it easy on yourself in the morning by packing a healthy lunch the night before, and have your gym bag packed and by the door. By putting these tasks off until the morning, you can make it harder to stay on your healthy track.

Keep It Cool
Studies have shown that people who slept in rooms kept at 66 degrees doubled their volumes of brown fat, the useful, calorie-burning kind of fat.

Be Consistent
Your weight loss efforts will be aided by waking up at roughly the same time every morning. But it doesn't just affect your weight, as studies have shown that waking up at drastically different times can increase your risk of heart disease and cancer.

If you're looking to take your fitness routine to the next level, contact the Downtown Athletic Club in Amarillo. With state-of-the-art exercise equipment, fitness classes and personal trainers, it’s the place to start any healthy routine.

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You've Heard About HIIT, But What About LIIT?

11/2/2015

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By Dominic Zumbrun
woman with hand weights
If you've been working out for any length of time, chances are you've heard about High Interval Intensity Training. Perhaps you've even tried it. The philosophy and routine is simple enough: Combine short bursts of intense anaerobic exercise with less-intense recovery periods, and then repeat the intervals over a certain period of time. HIIT workouts can push your fitness to a new level.

Chances are, however, that you haven't heard as much about Low Intensity Interval Training (LIIT). Recent studies of walkers have shown that less intense intervals also have fitness benefits.

What Is LIIT?

Low Intensity Interval Training is similar to High Intensity Interval Training, but differs in the amount of effort expended during the harder intervals. Like HIIT, your workout consists of two paces: (1) a normal pace in which you could carry on a conversation, and (2) a faster pace in which you exert more effort for a certain length of time. But with LIIT, the faster pace isn't as intense.

Measuring LIIT

A recent study at Ohio State University measured the benefits of walking at varying speeds. Specifically, researchers wanted to measure the calories burned, or metabolic cost, of changing speeds.

Researchers determined that we could be underestimating the number of calories burned even while just walking in daily life, or playing sports. In fact, eight percent of the energy used during daily walking may be due to energy we spend just starting and stopping. Even just changing the way you walk — whether it's walking in a curve as opposed to a straight line, or wearing a backpack — can burn more than 20 percent more calories than walking at a consistent pace.

The study also showed that people walk faster when covering longer distances and slower over short distances.

LIIT Workout

There are a variety of ways to incorporate LIIT training into your fitness regimen. The important thing to remember is that you are altering your normal pace at various intervals of the workout.

One way to do this is to walk five to eight minutes at your normal pace. Then gradually increase your speed and hold that pace for 90 seconds. You don't want to increase your pace to an extent that you can't catch your breath, but enough that you feel the extra exertion. Return to your normal pace for three to five minutes, then add another faster interval of 90 seconds. Continue this routine for 30 total minutes.

If you're looking for someone to guide you and be a training partner in your fitness routine, then contact one of the professional trainers at the Downtown Athletic Club of Amarillo.

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