If you suffer from neck pain, you’re not alone. Most people will experience neck pain, ranging from mild to severe, at some point in their life.

Neck pain can result from injury, poor posture, stress and working environment. When left untreated, it can go away on its own, or it can worsen, making daily activities difficult and unpleasant.

Fortunately, there are solutions for this problem. Improved posture, medical treatment and massage are some of the solutions, as well as exercises and stretches that can relieve symptoms.

What Stretches Relieve Neck Pain?

There are a number of stretching exercises that can alleviate neck pain. Here are three of them:

1. Corner Stretch

This stretch is performed in the corner of the room. Stand about two feet away from the corner with your feet together. Place your forearms on each wall, with elbows a little below shoulder height. Lean in as far as possible without discomfort. Hold the position for about 30 seconds. Repeat three to five times a day.

2. Levator Scapula Stretch

The levator scapula can become tight and cause pain. This stretch can help. Raising the elbow above the shoulder on the side lengthens the muscle. Rest your elbow in this position against a door jam. Turn your head in the opposite direction that you are stretching and bring your chin down. Next, bring your opposite arm up, placing your hand on your head, then use your hand to pull your head down further to deepen the stretch.

3. Chin Tuck

To both stretch and strengthen your neck muscles, the chin tuck is an ideal exercise. Stand with your back to a wall. Tuck your chin down and press your spine and shoulders against the wall. This will stretch your scalene muscles. You can do this exercise several times throughout the day.

What Else Can I Do For Neck Pain?

In addition to being mindful of posture, making your workspace more ergonomic and doing neck stretching exercises, massage is a great way to get relief from pain.

Massage helps ease pain, but also can prevent it. It improves circulation, flexibility and reduces tension. If you experience neck pain as a result of stress, massage is the ideal solution. There are several different types of massage, each with their own unique benefits. Swedish massage and Thai massage are two common types.

If you are looking for a massage therapist in the Amarillo area, contact the Downtown Athletic Club. In addition to being a state of the art gym, you can find a staff of certified massage therapists on hand to pamper you and help ease stress and pain.

Choosing healthy foods is part of a good fitness program. Exercise is great, but without nutritious food to fuel you, you aren't going to see the results you want.

Finding healthy foods at the grocery store can seem like an overwhelming task. There are a ton of prepackaged foods that claim to be healthy, but the reality is that many of them aren't. Here is a list of so-called healthy foods that really aren't:

1. Protein Bars

While they may indeed have an extra kick of protein, most are nothing more than candy bars. They are packed with sugar, artificial colors, preservatives and trans-fats.

2. Most Yogurt

Yogurt may seem like a healthy food, but a majority of them are loaded with sugar and other filler ingredients.

3. Margarine And Other Synthetic OilsMany people have the mistaken belief that margarine and other vegetable oils are healthy alternatives to butter, but this isn't the case. Most margarine contains partially hydrogenated oil, which is another name for trans fat. Stick with real food.

4. Whole Grain Bread

This is often deceptive labeling. There are no real regulations on the claim that something is "whole grain." All it means is that the product contains some whole grains. The reality is that the product may very well contain mostly refined flour.

A good test is to see how much the bread weighs. Whole grains are denser, so they tend to be heavy.

6. Skim And Low-Fat Milk

Skim milk has less vitamins and often has powdered milk added to it to make it more presentable. Whole milk is higher in nutrients.

7. Foods Marked "Low Fat"

Fat has gotten a bad rap. Not only that, but many low-fat foods are high in sugar and other unhealthy ingredients. Fat is not unhealthy, in fact your body needs it to function. In moderation, fat is good for you. Taking the fat out of foods takes away much of the goodness, and often is replaced with less than wholesome ingredients.

8. Most Commercial Juices

Pretty much anything in the center aisles is not really juice, just a flavored beverage. Don't be fooled by packaging that claims "natural" or "made with real fruit." Most of these drinks are mostly sugar, water, high fructose corn syrup and artificial flavors and colors.

How Can I Stay Healthy?

In addition to diet, regular exercise is essential. The Downtown Athletic Club offers group classes, personal training and state of the art equipment to help you achieve your fitness goals.

TRX training is a relatively new workout that has garnered quite a following. TRX enthusiasts find that the workout provides strength, endurance, balance and flexibility. But some wonder if it is as good as traditional weight training.

Also known as suspension training or instability training, TRX engages the whole body, working all muscle groups. It strengthens joints and improves core strength and balance. It is truly an all-in-one workout that is also quite convenient.

There are a variety of workouts you can do with suspension training, whether you are a beginner or have been at it awhile. You can add other equipment to your instability workout, such as balance balls or kettlebells.

Should I Do TRX Or Free Weights?

You could do either, or you could do both. It is really your own preference. A recent study has shown that the TRX workout provides just as effective results as weight training, so it comes down to what you prefer to do.

Not only that, but TRX training does not require bulky equipment. You can do it anywhere – the gym, at home in your bedroom, a hotel or outdoors. This is one of the advantages that can make it a great addition or alternative to traditional weight training.

Bottom line: TRX is an effective tool for strength training and is not a passing fad or a less serious workout.

Where Can I Get Started With TRX In Amarillo?

If you are in the Amarillo area and you would like to get started with TRX training, come over to the Downtown Athletic Club and visit their TRX room. There you will find experienced trainers who can get you started. If you’ve never done one of these workouts before, it is a good idea to set up a one-on-one training session or attend one of the group fitness classes.

In addition, you will find a variety of state of the art fitness and weight training equipment, group classes, personal trainers and massage therapists. The Downtown Athletic Club has something for everyone.

If you suffer from back pain, you understand how this type of pain can hinder your movement. If you are attempting to make a lifestyle change and your back is hampering the changes, there are some exercises you can try that may help ease the back pain. Many exercises can help ease the pain while strengthening the muscles of and around the back.

5 Exercises To Relieve Back Pain

Partial Crunches - while a full crunch may trigger back pain, a partial crunch can help strengthen the muscles of the back and stomach. Lay down on the floor and get into a sit up position. Place your hands behind your neck. Raise your shoulders off the floor while you tighten your stomach muscles. Keep your tailbone, lower back, and feet, all touching the floor.

Wall Sits - Wall sits can help strengthen your legs and core while allowing you to support your back. To do a wall sit, find a wall and stand 10 to 12 inches away from the wall. Place your back flat against the wall, then slide down the wall slowly. Continue sliding until your knees are bent slightly. Hold this for 10 seconds, then slide back up the wall slowly.

Yoga Poses - Yoga can be a great way to help stretch out your muscles and ease tension that has built up. There are many poses that can be beneficial, including the reclining twist, downward facing dog, child's pose, and pigeon pose. You may want to attend a yoga class before attempting exercises, the correct form can make all the difference when it comes to helping, or hurting your back pain.

Pelvic Tilts - A pelvic tilt can help you stretch out the back muscles while reducing spine pain and tension. Lay on the floor with your legs bent and the soles of your feet touching the floor. Keep your stomach muscles tight and press your lower back to the floor; hold for around five seconds then relax. Repeat five to ten times.

Hip Rolls - Rolling and stretching out your hips may help to ease tension in your lower back. This simple exercise can be done anywhere. Stand with your legs around shoulder-width apart. Now pull in and tighten your abdominal muscles and rotate your hips. This is much like using a hula hoop. Move clockwise for 10 counts, then counterclockwise for 10 counts.

If you are currently experiencing back pain or have experienced pain in the past it is a good idea to consult a personal trainer. A personal trainer can help you put a plan into place that will help you move while protecting your back. Contact Downtown Athletic Club today and find out how our personal trainers can help get you moving.

The DAC also offers massage therapy for those who'd like to relieve pain in this way. You don’t have to be a member to book a massage. Now through end of business on Dec. 24 get 10% off massage gift certificates. Plus, any massage purchased in December and January is qualified for a free aromatherapy upgrade.

Are you finding the holidays less satisfying and more stressful? If the answer is yes, it may be time to take a step back and take control of your holidays.

There is a lot to like about the holiday season – good food, friends, family and festive gatherings. But many of these things are also stressful. You have family coming from out of town and too many events to attend, not to mention everything on your regular schedule. If you are overwhelmed, here are a few tips to get you relaxed and back to enjoying yourself:

1. Just Say No

As difficult as it may be, you may need to cut back on attending events and hosting elaborate parties. These things should be fun, and if they aren't, it might be a good idea to rethink your priorities.

2. Keep It Simple

You may be putting too much pressure on yourself to make everything "perfect." This can take the form of overspending on elaborate gifts, which can cause financial stress, or worrying too much about party planning and hosting. Give yourself a break. Let people help you and make it a potluck.

3. Take Care Of Yourself

Give yourself the gift of good health and self-care. There are many ways to take time out for you even during the holiday season. Get enough rest and eat healthy foods. This last part can be challenging with so many goodies around. Put down the fudge and get some rest instead.

Pamper yourself a bit. Take a hot bath and listen to relaxing music. If you are out of your normal fitness routine, you may be feeling sluggish, or you may be feeling tense. Head to the gym and work those muscles. Take a break from all that shopping and go get a massage. This is a great gift to give yourself, and can help to ease the stress that you are experiencing.

In addition to a state-of-the-art gym, the Downtown Athletic Club also has a team of certified massage therapists available to help you feel pampered and relaxed. Try a Swedish massage or a hot stone massage to relax those tense muscles and say bye bye to holiday season stress. You don’t have to be a member to book a massage. Now through end of business on Dec. 24 get 10% off massage gift certificates. Plus, any massage purchased in December and January is qualified for a free aromatherapy upgrade.

If you are looking for a way to show appreciation to your employees this holiday season, a chair massage is a great way to do just that. Not only will your employees feel appreciated, but chair massages also offer many benefits to your whole business.

Benefits Chair Massages Can Offer Your Employees

Focusing on the upper part of the body, a chair massage is not as expensive as a full body massage, yet still offers a significant amount of benefits. Here are some benefits to consider when it comes to chair massages:

Stress Reducer - Stress tends to be at its highest around holidays, a chair massage can significantly reduce your employees stress levels.


Increase Productivity - Lower stress levels can increase productivity across your office. As stress can lower your staffs immunity, concentration and tolerance levels, reducing stress levels can help keep productivity high.


Increase Energy And Concentration - Companies who have incorporated chair massages regularly into their office environment have noticed staff are more alert and have more energy after receiving massages.


Health Benefits - Massage has been known to increase health by reducing blood pressure and relieving arthritis, joint and muscle pain.


Therapist Can Come To You - With chair massage, there’s no need for staff to leave the office. Therapists can come into the office and perform chair massages for a set amount of time.


If you would like to schedule chair massages in Amarillo, contact Downtown Athletic Club Spa Director Robert Mitchell at 806-324-5568. Our therapists can help you to make your employees feel appreciated this holiday season.

It is officially gift-giving season. As you’re doing the mad dash to find the perfect gifts for friends, family and coworkers, you may be wondering what to get for the workout junkie or someone just beginning their fitness journey.

What’s A Good Gift For Someone Who Works Out?

There are a number of great gifts out there for the fitness fanatic at all ends of the price spectrum. Here are a few ideas to get you inspired:

For the "techie" fitness buff, a Fitbit bracelet is an ideal gift. There are other similar products as well, such as Up, by Jawbone and GPS bracelets by companies like Garmin. These bracelets, often accompanied by fitness apps, track statistics such as steps taken, reps and heart rate to help you meet your fitness goals.

Other fun, smaller gifts include filtered water bottles, gloves that allow the wearer to still operate a touchscreen and personalized fitness accessories.

If you know someone who is just beginning their fitness journey or who is interested in losing weight and getting in shape, a gym membership or personal training session is a thoughtful and useful gift.

Having a gym membership can make a huge difference for someone who is new to fitness. It is a great way to not only get in shape and achieve fitness goals, but it can also help with motivation and accountability. While you’re at it, get one for yourself and become an accountability partner.

The Downtown Athletic Club in Amarillo features state of the art fitness equipment in a clean, modern facility staffed with people who are passionate about fitness and love helping people. In addition to gym and exercise equipment, the DAC offers a wide variety of classes throughout the week including yoga, Zumba, total body conditioning, bikini bootcamp and more.

For the person who is unsure how to proceed with getting into shape, or needs more motivation and direction, a personal trainer may be helpful. A personal trainer can create a custom fitness and nutrition plan based on your current level of fitness, personal preference, lifestyle and goals. You can find a great personal trainer at the DAC.

There is also a staff of certified massage therapists who offer Swedish massage, Thai massage, pregnancy massage, sports massage and more. This might be the perfect gift for right after a hard workout. You don’t have to be a member to book a massage. Now through end of business on Dec. 24 get 10% off massage gift certificates. Plus, any massage purchased in December and January is qualified for a free aromatherapy upgrade.

If you normally workout inside the home or at the gym, it may be a good idea to change up the scenery a bit by moving your activity outdoors. Changing the location of your exercise can help you avoid boredom and invigorate your workout.

If the treadmill is getting you down, why not take your walking or jogging out to the trails? The varied elevations and landscape can up the challenge and the interest. Don't limit yourself to running, go for some strength-building or cardiovascular exercises, too.

There are many different locations that are perfect for some outdoor activity, including parks and schools. Here are a couple to get you started:

Rock Island Rail Trail

This trail features almost four miles for your hiking and biking pleasure. You can walk, jog or bring your four legged friend along for company. While walking or jogging, stop off every so often and do some squats or jumping jacks for a more complete workout.

Wildcat Bluff Nature Center

Sometimes, a good hike in nature is what you need to invigorate the mind, body and spirit. The Wildcat Bluff Nature Center has several trails of varying lengths that you can enjoy. Keep your eyes peeled for critters including birds, deer and prairie dogs. Depending on the season, enjoy the wildflowers.

There is a stroller and wheelchair friendly trail, and according to the site, they are currently working on a runner's trail.

Palo Duro Canyon State Park

With over 30 miles of trails winding through the America's second largest canyon, you will easily lose yourself in the beauty of this park. Perfect for running, biking and hiking. The varied terrain makes for a great workout.

Medical Center Park

This is a great park for the whole family. Lots of room for running, playing and exercising.

Heading outdoors to breath the fresh air and view the scenery is a great addition to your normal workout routine. Sometimes you just need to get out of the gym.

For those times that you want and need the gym, why not checkout the Downtown Athletic Club. It is a one-stop shop for all your fitness needs. Weights and exercise equipment are available, and there are a variety of classes for you to choose from, including TRX Suspension Training, cycling, yoga, Zumba, Bikini Bootcamp and Total Body Conditioning. When you are done with your workout, ease your tired muscles with a massage by one of our certified massage therapists. If you would like some one-on-one support to help you achieve your fitness goals, the Downtown Athletic Club has personal trainers available who can create a custom fitness plan for you.

Everyone wants to look and feel their best, but accomplishing that goal can be difficult. A busy lifestyle with work and family can limit your time for self-indulgences that provide improvement. Aromatherapy massage is a great way to relax after a busy day and take advantage of health benefits.

What Is Aromatherapy Massage?

Aromatherapy uses fragrant oils that are extracted from flowers, fruits and herbs to enhance the benefits of massage with natural scents. A massage typically lasts about one hour, time for the oils to enter your body through your skin and activate chemical reactions. Oils are naturally removed from your body through breathing, sweating and urination.

What Are The Benefits of Aromatherapy?

Aromatherapy massage offers many benefits. Natural, essential oils combined with a full-body massage provide both physical and mental health benefits.

• Encourages Relaxation – When you're stressed, your body produces a stress hormone called cortisol. A build-up of cortisol in your body can lead to insomnia, headaches, muscle aches and digestive problems. Massage decreases levels of cortisol in your body and triggers brain responses that evoke feelings of relaxation, positive mood and stress relief.
  

• Reduces Stress – A certain amount of stress is normal, but prolonged stress can contribute to health problems like headaches, fatigue, high blood pressure, sleep disturbances, stomach distress, muscular pain, and even chest pain. Pent-up stress can lead to anxiety, anger and depression. Aromatherapy massage helps relieve stress naturally.
  

• Relaxes Muscles – Tense muscles are caused by exercise and overexertion, but poor posture while standing or sitting can also cause tense muscles. Chronic back pain, often caused by tense muscles, along with neck pain and hamstring injuries can be helped by aromatherapy massage.
  

• Improves Flexibility – With age, joints stiffen, reducing range of motion and flexibility. Massage therapy helps improve flexibility by loosening stiff muscles, tissues, ligaments, tendons and joints. Improved flexibility helps to prevent injuries and enhance athletic abilities in your daily life.
  

• Lowers Blood Pressure – High blood pressure, a silent killer with no symptoms, causes a variety of health problems, including kidney failure, heart attack and stroke. Health studies show that regular massage therapy helps to lower systolic and diastolic blood pressure and keeps high blood pressure under control.
  

• Reduces Pain – Massage releases serotonin, your body's natural anti-pain chemical. Chronic pain caused by immune disorders like arthritis, osteoarthritis and fibromyalgia can be significantly reduced with regular aromatherapy massage. Pain reduction will improve your quality of life.
  
  

For more information on aromatherapy massage or to give a massage as a gift this holiday season, contact us at The Downtown Athletic Club in Amarillo.

The Downtown Athletic Club is pleased to announce the appointment of current assistant director of member services and personal trainer, Ralph Roberts, as Director of Personal Training, effective Dec. 1, 2014. Ralph, who has worked at the Downtown Athletic Club since 2009, is excited to take on this new endeavor, and plans to grow and improve the personal training department.

Ralph will partner with Downtown Athletic Club owner, Margaret Hodge, and Executive Director Dominic Zumbrun to restructure the personal training department by ensuring all trainers are up-to-date on certifications and learning new fitness trends, recruiting new talent and providing the best service to DAC members as well as non-members. 

“My plan is to create a successful atmosphere for every trainer that we have on staff,” Ralph said. “I am excited to take on the responsibility of leading our training department as well as introducing new training and motivational techniques we can use at our fitness and personal training facility.”

A native of North Carolina and an alumnus of the University of North Carolina at Chapel Hill, Ralph formerly played for the Atlanta Braves and the Amarillo Dillas. As a nationally certified personal trainer with more than 10 years of experience in the sports and fitness industries, Ralph is an ideal candidate for the new position, according to Hodge. 

“Ralph has a great deal of experience in his work life that he brings to the DAC,” she said. “He is very passionate about personal training and helping clients achieve their ‘personal best.’ Ralph genuinely cares about people and it shows in everything he does on a daily basis.”