When you’re on a tight budget, it may seem easy to just run through the nearest fast food restaurant and grab something off the dollar menu. Cheaper foods, however, tend to be loaded with sugar, sodium, saturated fats, and carbs that lack any nutritional value. Eating healthy on a budget can be done, with the following tips.

Eat Before You Shop

Going to the grocery store on an empty stomach can cause impulse buys of grab-and-go treats that could potentially bust your waistline, as well as your budget. Even eating just a small snack before your grocery trip can help tremendously.

Plan Meals Around Sales

Make sure to sign up for any savings cards at your local grocery stores. You also need to keep an eye on the sales flyers for the newest deals. Instead of shopping for groceries based on your weekly meal plan, plan your meals according to what’s on sale that week.

Head Down The Bulk Aisle

Meal staples, such as brown rice and beans, are less expensive when you scoop them directly from bulk bins. You can cook big servings of these fiber-packed foods, and use them in meals throughout the week, like stir-fry, tacos, chili, and much more.

Visit The Farmers’ Market at A Later Hour

Local growers usually have the best deals for fresh produce, because they aren’t having to ship the food out. By visiting the Amarillo farmers’ market at the end of the day, you are more likely to score great deals because the sellers want to unload as much as possible before they close up shop.

Buy In-Season, Ripe Produce And Freeze it

Produce is always a necessity in healthy nutrition, but the cost can add up quickly. Consider stocking up whenever you find a good deal, and freezing it in Ziploc bags. You can freeze it whole, but cutting it in smaller pieces will save more freezer space. You can also purchase already-frozen goods, locked with the same nutrients as fresh produce. Consider even purchasing frozen meat and fish in bulk to save even more money.

Eat Eggs

Eggs are packed with protein, and are less expensive than most protein sources. They can be incorporated into many meals, not just breakfast. Eggs also consist of all of the essential amino acids.

Overall health is not only weight training, cardio, and maintaining a certain weight, but it is also putting the proper nutrition into your body. For more information and advice about fitting in proper nutrition into your fitness regimen, check out the Downtown Athletic Club in Amarillo today.

Bloating is an uncomfortable, frustrating situation that happens even to the best of us. With bikini season in full swing, you don’t want to deal with this issue if at all possible. Most of the time, bloating is the result of eating too many hard-to-digest foods, and not enough bloat-reducing foods. Keep reading to learn what to eat and what to avoid in order to fight that bloat.

Foods That Reduce Bloating

Contrary to popular belief, water is the best thing you can take in if you’re experiencing bloating. Bloating is your body’s way of holding on to water to avoid dehydration, so making sure you’re well-hydrated is an easy way to reduce your puffy belly. Because of this, consuming plenty of water, as well as foods that contain plenty of water, helps prevent bloating. Here are some examples of things you should add to your diet to avoid bloating:

• Water with lemon
  
  
• Celery
  
  
• Watermelon
  
  
• Cucumber
  
  
• Parsley
  
  
• Summer squash
  
  

In addition to the water-containing items mentioned above, there are a few other foods you can eat that will help reduce bloating. These include, but are not limited to:

• Rosemary - This treats intestinal gas and is good for digestion in general.
  
  
• Turmeric - Fights pain and inflammation, also eases upset stomach.
  
  

Foods That Cause Bloating

Even if you eat all the good-for-your-belly foods we’ve mentioned here, you may still experience bloating if you’re consuming certain other foods that are difficult for your body to digest. While some of the bloat-inducing foods listed below are crucial to a healthy diet, it’s wise to limit them if you experience bloating on a regular basis.

• Brussel sprouts
  
  
• Cabbage
  
  
• Cauliflower
  
  
• Prunes
  
  
• Artificial sweeteners
  
  
• Whole grains
  
  
• Dairy products
  
  
• Carrots
  
  
• Apricots
  
  
• Fructose
  
  
• Fatty foods
  
  

Fructose and artificial sweeteners have many additional health risks aside from bloating, so try to avoid them whenever possible. The others on this list, however, are actually good for you. It’s not necessary to eliminate them completely; simply be mindful of how much of them you’re consuming.

Choosing bloat-reducing foods and avoiding – or limiting – those foods that cause bloating is a simple way to get rid of that puffy belly. To further ease your symptoms, get plenty of exercise, which keeps the fluids in your body moving freely, and aides in digestion. At Downtown Athletic Club in Amarillo, we can help you get in shape and keep bloating at bay. To learn more, reach out to us today.

You want to workout and get healthy, you really do. But finding time to get some exercise in seems nearly impossible – especially when you spend so much time at work. After all, you have to pay the bills. What if you could get a good workout at work? With just a few office-centric moves, you can be on your way to a healthier lifestyle.

Desk Chair Swivel

You can easily perform this move while sitting at your desk reading emails or reviewing documents. Simply sit in your chair with your back straight, lift your feet slightly off the ground and swivel left and then right. This will work the abs and help stretch out your lower back.

Real Stair Stepper

This is one of the easiest exercises to perform at work. If you have a meeting on a different floor, take the stairs instead of the elevator. Take the stairs when you arrive to work and you can get this exercise out of the way early. If you have a few minutes on your break, walk up and down one flight of stairs for a quick workout.

Break Room Kickback

Whenever you go to the break room, whether it’s for a cup of coffee or a healthy snack, you should perform this simple leg exercise. Stand up straight and balance on one foot. Then lift the opposite leg straight back, keeping it as straight as possible. If you need help balancing yourself, hold on to the counter. Complete 10 reps for each leg.

Desk Squats

Every time you return to your desk perform five reps of this exercise. Stand in front of your chair with your feet shoulder width apart. Place your hands on your hips and lower your bottom down until it just touches the seat. Then push yourself straight up through your heels back to a standing position. This is great for the thighs and glutes.

Printer Pushups

Waiting for the printer can be a time-sucking endeavor. Use this time to get in a quick set of pushups. You can perform incline pushups against a counter or even the wall. Keep your back straight and your hands slightly wider apart than your shoulders. When lowering your body, keep your elbows close to your body. Do one set of 10.

Doing these simple exercises will turn your workday into a more productive one. When you’re ready to workout outside of the office, stop into The Downtown Athletic Club and speak to one of the many certified personal trainers who can help design a personalized exercise program that will help you reach your fitness goals.

If you’ve grown tired of going through the motions when you work out, it is time to change things up. You will be motivated to engage in physical activity on a regular basis if you have fun while doing it. Let's take a look at a few ways to help you enjoy your workout.

Enjoy The Process

If you find yourself bored with your exercise routine, it’s probably become too static. Incorporate new sports and activities to spice it up. Some people will even enjoy the approach dubbed “Primal Play” in which re-purposed childhood games are paired with functional movements. The key is to live in the moment and stop watching the clock. If you are not into sports, join an exercise group, like step aerobics or Zumba.

Know Your Personality

Some people prefer to exercise alone with a long walk or bike ride. Others can't get motivated to exercise unless they’re surrounded by others. Figure out which type of environment works best for you and stick to it. Do not resort to the most easily accessible activity. Find a sport or means of exercising that matches your style. If you are highly competitive, racquetball might appeal to you. If you are more laid back, a brisk walk might be best.

Establish A Diversity Of Activities

If you find a sport or activity that matches your personality and tastes, do not stop there. Keep searching for additional activities that you can enjoy as you’ll eventually grow tired of the same sport/exercise after you repeat it hundreds of times. Your body needs a diversity of exercises for a comprehensive workout. Bodies eventually fall into a lull if exercise habits remain the same. Strive to introduce new activities to keep your mind and body stimulated.

Your Motivator

Spend some time thinking about what really motivates you to exercise. Some people only exercise to maintain their physical appearance. Others exercise for health reasons. Another segment of people engages in physical activity because they love a particular sport. The trick is to find a sport or activity that you are naturally inclined to participate in. If you find an exercise that you determine to be “fun,” you will be less inclined to go overboard with sugars, fats and salty foods afterward.

You can find a myriad of exercise equipment and activities at the Downtown Athletic Club. We have personal training, group fitness classes and all sorts of cardio/weight machines. We invite all residents in the greater Amarillo area to visit us to learn more.

If you are looking for ways to maximize your workout, or you are just looking to get started, you may be wondering when the best time for your workout is. A lot of people prefer to work out in the early morning hours to get it out of the way or to start their day right. Some can't squeeze it in until evening, but wonder if exercise will inhibit sleep. Still others may not be able to do it at the same time every day. Is this OK?

What Is The Best Time For Me To Work Out?

As it turns out, it does make a difference when you hit the gym. A phenomenon called diurnal variation seems to influence how effective exercise can be at different times of the day. Research indicates that for those looking to increase strength, muscle mass and workout efficiency, afternoon and evening workouts may be better.

While there was little difference in endurance found from morning until nighttime, strength was increased during the later hours. More strength equals a more vigorous workout, for starters, so it makes sense that exercise later in the day would increase both performance and results.

This seems to apply mostly to strength-based workouts such as weight lifting or bodyweight workouts. A study that analysed fat loss in groups of walkers found that the people who walked in the evening saw more progress than those that walked in the morning.

Should I Work Out At Night?

With all that said, if you prefer or only have time to work out in the morning, don't turn your schedule upside down because of this.

When it comes down to it, the best time to work out is when you are most likely to do it. If getting exercise out of the way first thing in the morning works for you, by all means, keep doing it. If you enjoy doing your fitness routine in the evening, then keep doing it.

Will Working Out At Night Interfere With Sleeping?

This is a common concern, and while it makes sense that physical activity in the late afternoon or evening might mess with your sleep schedule, this doesn't seem to be the case. In fact, some people seem to sleep better after a workout. Again, this is highly individual, and you might find the opposite to be true for you.

If you are trying to get fit and healthy, and would like some pointers and some motivation, head on down to the Downtown Athletic Club in Amarillo, a state of the art fitness facility with friendly personal trainers.

The Downtown Athletics Club’s annual Peak of Fitness Challenge starts today and runs through September 6. During the Peak of Fitness Challenge, DAC members can opt to collect points for activities and get rewards based on total points.

We hope to inspire our members to reach for fitness (even in the busy summer months) through this challenge.

How Does Peak Of Fitness Work?

If you’re a DAC member, all you have to do to enter is to simply start tracking your activities in the logbook at the check-in desk.

Here’s how to earn points:

• For every 30 minutes spent doing a cardio activity (e.g. treadmill, cycling, elliptical, rower); playing active sports, such as basketball and racquetball; and doing resistance training (e.g. weights and TRX), you will receive 1 point.
  
  
• 30 minutes of massage therapy equals 2 points, and 30 minutes of personal training equals 2 points.
  
  
• Group fitness classes are 3 points, and group training sessions lasting at least 30 minutes will earn you 2 points.
  

You can earn a maximum of 15 points per day through these activities, but can earn points on top of that maximum with an additional weekly activity that will be announced on Facebook, Instagram and the DAC board at the check-in desk.

So, What Are These Rewards You Mentioned?

We tally up all the individual points members have earned through September 6 at 6 p.m. Members who earn 125 points will receive a $10 credit to the Pro Shop; those with 250 points get a $25 credit to the Pro Shop; and those who earn 400 points will receive a DAC t-shirt and a $50 credit to the Pro Shop.

The top 10 male and top 10 female points earners will then be entered into a drawing to win a piece of jewelry. The male and female winners will be announced at a customer appreciation party at the end of the competition.

If you have any questions or concerns, the DAC staff will be happy to answer or address them.

This week’s bonus point can be earned by joining the Peak of Fitness challenge. Each time you log an activity this week, you’ll receive an extra point. Make sure to like us on Facebook and follow us on Instagram to get bonus point updates each week.

Good luck!

The DAC reserves the right to correct any miscalculations in points. Current point standings will be updated weekly. You must be a DAC member to participate. Off-site activity is not eligible for points.

The question of how heavy weights should be, and how many reps should be performed is a common one. The answer depends on what your goals are for your workout.

Should I Use Heavy Or Light Weights?


If your fitness goal is to build muscle mass, then you should opt for heavier weights. Not only that, but you should periodically increase weight to keep your muscles challenged.

If your goal is to increase healthy muscle tone, but not see any drastic increase in mass, then keep with lighter weights.

How Many Reps Should I Do?

Again, this depends on your goals. For those who are striving to increase muscle mass and bulk, fewer reps is ideal. If you simply want to maintain healthy tone, more reps is better.

So remember, heavier weights with fewer reps is what will build and increase muscle mass. You want to move slowly, as well. An ideal number of reps for increasing muscle gains is 4 to 6.

If your goal is to simply have healthy, lean and toned arms then keep weights light and do lots of reps. A good amount is 14 - 16 reps.

It is also important to increase weight if you are trying to increase results. Too many people get frustrated when they aren't seeing results, and it's because they aren't challenging themselves.

In order to see increased gains in muscle, strength and endurance, you must increase your efforts. If you are doing the same routine, with the same weights and the same reps, day after day you will only maintain your current level. If you want more, you have to do more.

Increase your weights. If you aren't struggling a little with your last two reps, you aren't challenging yourself.

If you are feeling like you have hit a fitness plateau and aren't making progress, consider consulting a personal trainer. He or she may suggest you increase your weight, slow down or do fewer reps. Sometimes, the answer is to change up your routine and do some completely different moves.

Overall fitness means challenging yourself, trying new things and proper nutrition. The Downtown Athletic Club in Amarillo is a full-service gym with weight training, a variety of classes and equipment and personal trainers who can help take you to the next level in fitness by providing you with a custom workout to get you results faster.

Nutritionists debate the effectiveness of counting calories to lose weight or get healthy – some encourage it, while others discourage it. While some health experts claim that counting calories is the best and simplest way to ensure you don’t overeat, other professionals say it’s better to focus on the types of foods you eat, rather than counting every calorie that enters your mouth.

So, what is the best way to lose weight and live a healthy lifestyle? Should you count calories, or simply choose to avoid certain foods? Even though experts differ on the benefits of counting calories, they all agree that eating a balanced diet filled with a variety of nutrients is crucial to your overall health.

View #1: Counting Calories Provides Structure

Some health experts feel counting calories gives people structure they wouldn’t otherwise have, and allows them to stick to their goals. Additionally, counting calories can be an efficient way to recognize when you’re eating for reasons other than hunger, such as sadness or boredom. Experts who support tracking calories recommend following the tips:

• Be realistic when setting your goals.
  
  
• Choose a tracking method that is easy for you to follow in your daily life.
  
  
• Don’t overdo it.
  
  
• Stick with healthy foods.
  
  

View #2: Counting Calories Is Inefficient

Other experts believe counting calories to be inefficient as most food labels aren’t able to provide 100-percent accurate information. Additionally, they propose calorie counting can actually disrupt your body’s ability to decipher hunger and fullness cues. You may stop trusting your body’s signals, which may lead you to underestimate the amount of food you actually need. Or, you may get discouraged and give up, not meeting your goals at all.   

Instead of strictly tracking calories, experts against calorie counting recommend doing the following:

• Make sure you’re getting food from each food group every day;
  
  
• Eat four or five times a day;
  
  
• Listen to your body’s signals;
  
  
• Understand portion size.
  
  

Whether or not you choose to count calories, it’s important to remember that what you put into your body matters. Avoiding empty calories is the best way to maintain a healthy weight. Additionally, if you want to actively improve your overall health, choose your foods wisely. Be sure to get plenty of fruits and vegetables, as well as proper amounts of foods from each of the remaining food groups. 

To learn more about getting and staying healthy, check out Downtown Athletic Club in Amarillo today, where our personal trainers can guide you in exercise and dietary routines.

Races are a fun way to get in shape and stay active. Whether you run, walk, jog or hop, participating in races benefits your health and happiness. As if that isn’t enough, when you pay to join a race, you help support charity organizations that give back to those in need. It’s a win-win for everyone involved. Interested, but don’t know where to start? Here are four can’t-miss races in Amarillo this summer.  

Insane Inflatable 5k

Just like it sounds, this race features an obstacle course made up of huge inflatables. The organization boasts the largest and most extreme inflatable obstacles in the world. Insane Inflatable 5k gives you the chance to be a kid at heart while challenging your physical ability. Additionally, they’ve partnered with the Children’s Miracle Network Amarillo and will be donating funds gathered through runner donations, a charity wave, and an online fundraising tool. Join the race on May 23.

Blacklight Run

If night races are your thing, then Blacklight Run on June 6 is the event for you. Great for kids and adults of all ages, this 5k run/walk offers fun for the whole family. Participants get covered in UV Neon Glow Powder that gives them a brilliant glow in the Blacklight Zones at the after party. Benefiting Children’s Hospital, this event will certainly be a night to remember.

The Color Run

Commonly known as “The Happiest 5k on the Planet,” The Color Run is an un-timed 5-kilometer race during which colors are thrown on participants at each kilometer. The Color Run is focused on fun and has only two rules: to wear white and to end the race plastered in color.

The Shine Tour – the next generation of The Color Run – is coming to Amarillo June 27 and will benefit the Laura W. Bush Institute for Women’s Health.

Color Vibe

Similar to The Color Run, Color Vibe is a 5k run/walk that douses participants with color throughout the race. It, too, is un-timed, so there’s no pressure to finish fast – just have fun with it! As a family-friendly event, kids are invited to participate, and anyone 12 or younger is free. Another fact you may be interested to know is that Color Vibe partners with charities in each of the cities it comes to, meaning that when you register, you support your very own community. The race date has not yet been scheduled.

Check out any – or all – of these races and make the most of your summer. You don’t have to be an avid runner to participate. Just get out, get active, and have fun! To learn about more ways you can get in shape for summer, check out Downtown Athletic Club today. Our personal trainers can get you ready for any race you have your eye on.

Tabata training, a type of HIIT, is becoming more popular among exercise enthusiasts because it provides real results with short, intense workout intervals.

What Is Tabata?

Japanese scientist Izumi Tabata conducted a study of two groups of athletes where one group trained on ergonomic cycles five days a week at moderate levels of intensity for one hour. The second group trained at high intensity levels for four days a week for only four minutes at a time. These four-minute intervals consisted of 20 seconds of intense training and then resting for 10 seconds. This cycle was repeated eight times for each movement.

Those in the first group did not improve their anaerobic performance, but the second group improved aerobic and anaerobic performance in much less time.

How To Do Tabata

Creating a Tabata routine can be fairly simple. You chose one exercise to perform for each four-minute cycle. For example, you could choose to perform pushups for your cycle. You would then perform as many pushups as you could for 20 straight seconds. Then, you would rest for 10 seconds, repeating this for a total of eight cycles. After the eight cycles, rest for one minute and move on to a new exercise – say, pull ups.

Add weights to intensify and diversify your workout. The only limitations are your (or your trainer’s) imagination.

Is Tabata For Me?

As with any new exercise routine, you should consult a professional before you start to make sure your body can handle the exertion. Tabata is an extremely intense workout and will place your body under high levels of stress. Most personal trainers will tell you, if you are not absolutely wiped out after a Tabata session, you are probably doing it wrong.

This type of workout is perfect for those who have a limited amount of time to exercise. Being able to get in and out of the gym quickly is a must for them. This is also good for those who’ve hit a plateau in their workouts. By mixing in a few Tabata routines once or twice a week, it provides some much-needed variety.

If you’re looking for some advice or instruction in physical training, contact Downtown Athletic Club and speak to one of our certified personal trainers. The advice of a professional can be invaluable when starting a new exercise routine.