If you work a full-time job or have other demanding responsibilities, there's little time left to exercise. While it’s convenient to think of running errands and shuffling around the house as being physically active, this isn't true exercise. Your body needs a real workout, and if you plan accordingly, you can make it happen.

Most personal trainers agree that the best time to work out is smack dab in the middle of the day. While you might initially scoff at breaking a sweat during your lunch break, you'll warm up to it once you give it a shot.

Plan Ahead To Shed

You'll need to plan ahead to fit a workout into your lunch hour. Be sure to eat a wholesome breakfast so you aren't craving food when it is time to hit the gym. You should also mix in a snack with carbohydrates, like granola or trail mix, a couple of hours before your workout.

You can make a seamless transition into your exercise routine by wearing clothing that is suitable for both everyday living and the gym. Pack a gym bag the night before so you have work appropriate clothes ready to change into once you've finished your gym session. If you work by your gym, power walk there so you are warmed up by the time you arrive.

Once you arrive at the gym, you'll boost your efficiency by following a set routine. It helps if you have a well-organized gym bag. Remove your jewelry, change your sneakers and other gear and segue right into your workout. If you have long hair, go with an “up-do” so that it doesn't accumulate sweat and force you to wash your locks.

Enroll in one of your gym's half-hour fitness classes. It's the perfect afternoon exercise routine as it will be intense enough to get your heart rate up and you'll be able to return to work in a timely manner. Ideally, you'll find a class that offers both cardio exercise along with strength training. Consider abbreviated spin classes, as well. It can be completed in under an hour and it'll surely elevate your heart rate. If classes aren't your thing, hit the treadmill and mix in some weights for a well-balanced workout.

The Downtown Athletic Club is the perfect place to get some afternoon exercise. We have an array of late morning to early afternoon classes that are perfect for busy professionals. The Downtown Athletic Club also has ample shower space so you don't have to wait in line just to clean yourself off before you return to work. Come on in and take a tour of our facility today.

When it comes to getting fit, strong and lean, it's hard to beat bodyweight exercises. These moves are generally simple to do, require no equipment and can be modified to accommodate a variety of fitness levels. Not only that, but they are effective.

What Bodyweight Exercises Will Tone My Lower Half?

Squat

The first exercise that comes to mind is the squat. This is a great exercise and is primarily associated with firming and toning the glutes. The squat doesn't stop there, though. When done with proper form, you will sculpt your legs and even strengthen your core. Don't forget to keep your back straight and abdominal muscles engaged (tightened).

Front Lunge

Take a giant leap forward and bend your knee, being careful not to extend your knee over your toes. Raise back up and switch legs. Do about 15 on each side. This is great for sculpting and strengthening your legs.

Side Lunge

Switch it up by stepping out to the side. Don't overdo it when you start, and keep an eye on where your knee is. These side lunges can help tone up those inner thighs.

Single Leg Deadlift

This is another good way to tone hamstrings and glutes. Stand on one foot. Keeping your back straight and your arms forward, bend forward at the hips until your upper body is parallel with the ground. Raise back up and repeat. Do 15 or more sets, and then repeat with the other leg.

Squats, lunges, side lunges and deadlifts are all simple moves that will get your lower half lean and toned. You don't need any special equipment, however, you can certainly add light hand weights, medicine balls and resistance bands to make the exercise more challenging.

There are many ways to modify these moves to up the difficulty level once you’ve mastered the basics. What's great about bodyweight exercises is that they can be done anywhere – your bedroom, living room, the park or a hotel room if you’re traveling. This can be an effective and quick workout for those days when you can't make it to the gym.

Should I Join A Gym?

If you would like more guidance and more options with your workout, a gym may be the perfect place for you. If you prefer social activities, such as group dance classes, spin classes or TRX, the Downtown Athletic Club in Amarillo is the place to go. With state of the art equipment, a huge menu of classes, trained, experienced staff and personal trainers, you will have everything you need to succeed. There is even a staff of certified massage therapists available at the gym.

Are you over forty years old and starting a new fitness routine? Or, are you already active, but wondering if you need to change your routine as you age? The answer to this question is yes and no.

How Should I Exercise As I Age?

Exercise is important no matter what your age is. If you are over 40, or 50 or 60 years of age, it is still important to be physically active. Exercise can not only help control weight, it can also increase energy and reduce aches and pains. It can help keep your heart healthy and reduce injury.

With that said, as you age, your body behaves differently, and this may cause you to modify your routine. Avoiding injury should always be a top priority, no matter what your age. But, as you get older, your body gets a bit less resilient, making recovery a slower process. Make sure you use good form when exercising after a solid warm up.

You may need to push yourself harder when you hit a plateau. Don't be afraid to work hard. It can be tougher to build that fat-burning muscle, but you can do it.

If you’re just starting out, you may notice a few things. You may have less energy and stamina. You may feel off-balance. You also may notice that even with diet and exercise, the weight doesn't come off as easily as it did when you were younger, and building muscle has become more difficult.

What Happens To My Body As I Age?

A lot of things, of course. When it comes to fitness though, there are some specific changes that will affect your workout. As you age, your muscle mass is reduced and it becomes a little more difficult to build it. Your metabolism slows. You may have less energy, you may notice more fat, and that the fat is harder to get rid of.

Those factors, coupled with lower energy can make getting fit seem impossible.

How Can I Stay Fit As I Age?

Be sure to exercise daily. Walking, bodyweight exercises such as pushups and squats are good. Try taking a group class or work with a personal trainer.

Get enough protein and healthy fat in your diet. Getting a good amount of quality protein will assist your body in creating new muscle.

Join a local gym for expert training advice, the latest exercise equipment and a variety of classes. A gym can help you stay motivated and be social. You may find an accountability partner or enlist the help of a personal trainer.

The Downtown Athletic Club in Amarillo is a facility that can give you all of this, with a friendly staff ready to answer your fitness questions.

With the start of the new year, weight loss is on the minds of people everywhere. You know the health benefits of losing weight, but there are various other benefits that might surprise you. Losing just five to ten percent of your body weight will leave you seeing a combination – if not all – of these benefits.

Increased Energy

Taking off some extra pounds significantly increases your energy level. This is the result of improved oxygen efficiency, as well as the simple fact that the more weight you lose, the less your body has to support.

Improved Memory Capacity

According to a study done by Swedish researchers in 2013, participants performed better on memory tests after taking part in a weight-loss regimen for six months. More brain activity during the encoding process was shown through scans, suggesting more efficient recall ability. Additionally, previous research has linked poor memory to obesity.

Lower Risk Of Cancer

Being overweight causes inflammation, which in turn can result in changes in cells and lead to cancer. While this is one of the lesser-known risks of gaining weight, it’s also one of the most dangerous.

Improved Sleep Habits

Because carrying around too much weight often leads to soft tissue blocking your airways, and otherwise restricts breathing, losing weight allows you to get more sleep. As an added benefit, good quality sleep helps you burn fat, meaning you’ll keep off that extra weight.

Better Chance Of Conceiving

If you’ve been trying to get pregnant with no luck, those extra pounds could be to blame. A Fertility and Sterility study done in 2009 found a connection between obesity in women and infertility. Along with boosting your chances of conceiving, losing weight will also help ensure a healthy pregnancy and baby.

Enhanced Eye Health

Surprisingly, being overweight can negatively affect the health of your eyes. According to a University of Georgia study done in 2013, higher body fat percentages are linked to lower levels of important antioxidants found in the retina. Additionally, shedding extra weight prevents conditions like type 2 diabetes, which potentially cause eye problems.

Less Money Spent On Healthcare

Because being overweight often leads to conditions like diabetes and heart disease, maintaining a healthy weight saves you money on healthcare expenses by preventing those conditions.

Whatever your reason for losing weight this year, the professionals at Downtown Athletic Club are ready to come to your aid. With top-notch equipment, fun classes, and awesome personal trainers, we’ll help you meet all your fitness goals. Contact us today for more information.

If your goals for the upcoming year include getting into the best shape of your life, then it's time to evaluate your workout routine to maximize your results. Too often, women shortchange their workouts and don't see the results, leading them to abandon their routines altogether. Here are some mistakes to avoid:

1. Too Much Boring Cardio

Logging in hours on the treadmill or other cardio machine may not give you the results you want. It is common to hit a plateau and get frustrated. The moderate running you are doing may help you maintain your current level of fitness, but it won't increase it. You need to challenge yourself by upping the intensity level with high intensity bursts and then short rest periods.

2. Not Lifting Enough (Or At All)

If you’re avoiding lifting weight or lifting more because you areafraid of getting bulky, stop worrying. Increasing your weight will help you build more lean muscle, which will help burn more calories even when you’re not working out.

3. You Aren't Hydrating Or Eating

If you’re working out on an empty stomach or if you aren't getting enough water, you are likely sabotaging your workout. Stay hydrated and get a healthy snack before working out.

4. Bad Form

It is important to make sure you have proper form when working out. Aside from the risk of injury, bad form will limit your results.

5. Not Stretching

Stretching your muscles before exercise helps prevent injuries that can take you out of the game – and also warms up your body, making exercise more efficient.

6. Getting Impatient

It would be great if you could reach your fitness goals overnight, but that's not going to happen. Oftentimes, women get discouraged after a few weeks when they don't see results, giving up right before making that breakthrough. Getting in good shape takes time, so hang in there.

7. Too Many Crunches

Women often think that doing a ton of crunches will give them that flat tummy they want, but it isn't true. Crunches miss the deep abdominal and side muscles. Add the plank to your ab routine and you will see results. The standard plank works those deep ab muscles to help flatten the tummy. They also work the side abs to help trim your waist.

Avoiding these mistakes can take your workout and your results to the next level. At the Downtown Athletic Club in Amarillo, you can get the support you need through a personal trainer, and the best equipment and classes to help you stay motivated. Contact us if you're looking for a gym to call home or think you need some asistance getting to a certain fitness level.

Many people start their new year by proclaiming that this is the year they are going to get in shape, lose weight and get healthy. But what does that mean?

What Is Your Ideal Outcome?

When you are beginning a workout or diet program, the best thing you can do is determine what your goals are, what type of outcome you want to achieve and then take specific steps to reach that goal.

For a lot of people, their goal is a certain "look." Woman often want to lose body fat and build muscle for a toned, athletic look. Or, maybe you want to sculpt your body for maximum curves.

Men sometimes want to bulk up and build muscle mass, or maybe you want to lose body fat and develop lean muscle without the bulk.

It is important to tailor your workout to give you the results you’re looking for. Obviously, you are going to want to set realistic goals, but you should always keep your end result in mind so you don't waste time on exercises that aren't going to help you get where you want to be.

How Do I Reach My Fitness Goals?

Once you’ve determined what your ideal outcome is, it's time to do your homework and research the best ways to achieve it. One of the best ways to do this is to talk to and learn from others who are where you want to be.

For example, if building lean, strong muscle is your goal, you probably don't want to talk to a hardcore bodybuilder who spends their time getting as huge as possible. Talk to someone who has the body you want. What do they do? What do they eat?

The worst thing you can do is just jump into diet and exercise without a plan.

How Can I Get Help Meeting My Fitness Goals?

Talking to experts and other people who are dedicated to a fit and healthy lifestyle is one way to start. At the Downtown Athletic Club in Amarillo, you will find helpful, knowledgeable staff and personal trainers who can help you get where you want to be. The equipment, classes and programs are designed to help each individual reach their goals, with lots of support available.

Technology has changed almost every aspect of our life. It has changed the way we learn, communicate, shop and do business. It has also changed the way we approach fitness.

If you haven't taken advantage of mobile fitness apps, you may be missing out on an easy, accessible and effective tool that can make exercise more fun, engaging and measurable.

Which Fitness App Is Right For Me?

It depends, of course, on what your goals are, what type of activities you enjoy and whether you prefer social fitness or solo fitness. Here are five of the most downloaded app:

1. My Fitness Pal: This is one of the most popular and downloaded apps available, and it's no wonder. If you are looking for an all-around fitness app then this might be for you. With this app you are able to track your food intake and exercise, helping you keep track of progress. There is an active community, giving it that social aspect that can make fitness fun.

My Fitness Pal also works with other fitness technology and apps such as Fitbit and Runkeeper.

2. 7 Minute Workout Challenge: If you are pressed for time, this is a handy app to have. Put together by fitness experts, the 7 Minute Workout Challenge features 12 research-backed exercises that pack a serious workout into a short period of time. Users can track goals and see progress. Fans of the app report that they have seen real results, and the bite-size workouts are perfect for busy parents, students and anyone else who is crunched for time.

3. Couch To 5K: If you have ever wanted to run a 5K but felt that it was impossible, Couch To 5K may be the inspiration you have been looking for. The app takes you by the hand and gives you the training and support you need to run a 5K.

4. Zombies, Run!: This app uses gamification to motivate fitness. Fans of video games and zombies will get a kick out of this mission-driven fitness app. Run or get eaten!

5. Fitbit: This is a combination app and hardware program that give data-driven results that monitor movement, calories burned and even your sleep. The app works with the Fitbit bracelet to record your movements throughout the day and night.

Can Fitness Apps Help Me At The Gym?

In many cases, yes. Apps like My Fitness Pal and Fitbit can be used in conjunction with your normal gym routine to help you with encouragement, tracking and accountability. If you are looking for a gym with state of the art fitness equipment, knowledgeable instructors and amazing classes, contact the Downtown Athletic Club in Amarillo.

As fall approaches, it’s tempting to hide away and eat delicious foods on your warm, cozy couch, but fall is a great time to start working out or continue a well-established routine. If you’re looking for the extra motivation to help you with your fall workout, check out some of these fall workout wardrobe must-haves. Here’s a list of the top five must-haves to add to your fall workout wardrobe:

Lululemon's Track to Reality Pant II - These pants are full of style and perfect to wear to and from the gym, or while you’re warming up outside. With the latest styling, including slim cuffs at the ankles and a wide array of colors and patterns, these pants will get you through the fall and winter months.

Adidas by Stella McCartny Run Rain Jacket - You’ll love to be seen in this jacket. Including Adidas climaproof material, this stylish jacket will keep you dry and warm while letting you shimmer as you run. Front pockets give you the perfect spots to place your phone or fitness tracker, and the pullover styling makes it easy to get this gem on and off.

Merrell All Out Flash - An ultra flexible running and workout shoe designed to wrap around your underfoot and activate your arch, these shoes are the perfect thing for heading outdoors or hitting the treadmill. With its fashion forward design and bright colors, every new workout regimen should involve a pair of Merrells'.

MPG Chime pants - These sexy pants are made from performance jersey and combine style and flexibility. Especially designed for MPGs' yoga line, these pants offer moisture wicking capabilities and four way stretch. Top all of this flexibility with fun bright prints and you pretty much have the perfect pair of gym pants.

Gaiam Everything Fits Gym Bag - This everything fits bag helps you stay organized and motivated to head to the gym. Room for all your essentials including water bottles, protein bars, shoes and even your yoga mat, may just make this bag the must-have for the fall fitness season.

If you’re looking to start a fall fitness routine that will carry you through the winter, visit us today at the Downtown Athletic Club in Amarillo. We offer a wide array of fitness options, including personal training, group training and even basketball training. The Downtown Athletic Club even offers massage therapy options for after hard workouts.

Summertime is a wonderful time for those who love fitness and the outdoors. The options for fun, healthy activities are endless this time of year. Swimming, hiking, biking, running, kayaking and paddleboarding are just a few of the many ways to have fun and stay in shape.

If you have spent the majority of your exercise time outdoors, you may be wondering what you are going to do once the weather starts to cool down. If you are feeling like you will have to give up your favorite activities once winter hits, you couldn't be more wrong. While the setting may change, the exercises can remain the same. Alternatively, you may wish to use this change of seasons to try something new.

What Is A Good Winter Workout?

If you haven't spent much time at the gym because you’ve been enjoying the great outdoors, it may be time to head back. Sure, you can substitute your outdoor run for the treadmill, hit the indoor swimming pool or head to the rowing machine, or you can change things up entirely.

It can be tempting to slow down on your fitness efforts when the weather gets cold and dreary. The couch starts looking good, the holidays start rolling in, along with all the delicious treats. The problem is that you may start to backslide, losing the muscle, flexibility and energy you’ve built. Not only that, but you may also put on winter pounds that you worked so hard to lose all summer. Starting over is harder than keeping up momentum.

If you find the treadmill or other machines boring, why not try something new? Winter is a great time to look into one of the many group fitness classes available, or try out new exercise gear such as resistance bands or kettlebells.

How Can I Stay Healthy This Winter?

Aside from keeping up with a good workout routine, there are other ways to stay healthy during the winter months. Be sure to get plenty of rest. Your body naturally craves more rest during the colder season, so go ahead and allow yourself more sleep. Fuel up with plenty of protein, healthy fats and winter greens. Supplement with fish oil and vitamin C to stay healthy during cold season.

If you are loathe to continue your workout in the chilly air or rain, why not join us at the Downtown Athletic Club? With plenty of classes, weights and state-of-the-art fitness equipment, you will have no trouble finding ways to stay fit. You can also take advantage of our certified massage therapists and personal trainers who can create a custom workout plan just for you.

So, you have decided that it's time to commit to a serious workout routine. Perhaps you want to lose weight, or perhaps you want to build muscle. Maybe you want to sleep better and feel better, or maybe you want to challenge yourself to reach your personal best.

Whatever your goals are, you probably already know that consistency is the key. You may have given thought to when the best time of day is for exercise, and how many days a week. Being physically active every day is ideal. This does not mean you have to put in a long, rigorous workout everyday. You may want to do that three or four days a week, and on your off days go for a brisk walk, bike ride or swim.

What Time Of Day Should I Work Out?

Whatever time you feel that you are most likely to feel energetic and least likely to be interrupted or have something else to do. You want to give yourself as much of an advantage as possible. Developing a workout habit is hard. It can be easy to decide you are too tired or too busy. Choose a time of the day that works for you so you’ll be more likely to stick with it.

There are other factors to consider, depending on your individual goals. If weight loss is your primary goal, then working out in the early morning is your best bet. Studies show people who begin their day with a workout tend to not overeat and to make healthy choices for the rest of the day. It also seems that people who choose morning workouts are able to be more consistent.

For those who are looking to build muscle, late afternoon seems to be the ideal time. It is at this time of day that people are at their peak of strength and performance, and testosterone levels are at their highest.

If you’re looking to achieve a personal best, whether it be a sport, training for a marathon or improving your lap time, the time of day isn't as important as making sure that the time stays the same. Exercising at the same time of day makes it easier to track performance, and easier to stay consistent.

Do What Works For You

This is really the bottom line. Regardless of your short or long-term goals, you want to develop a habit. The folks at the Downtown Athletic Club are here to help you. Whether you need a personal trainer to keep you on track, or enjoy the social atmosphere of a group class, our state of the art club can help you achieve your goals.