If you’re preparing to get your first massage, you most likely have a few questions about the experience. It’s important to feel comfortable with the upcoming appointment so you get the most out of the session.

Preparing For A Massage

Give yourself plenty of time to arrive and get settled before the massage to minimize your stress level. Avoid eating right before the massage. Before you begin the massage, the therapist will talk to you about your overall health and what you want to get out of the session. When you have your initial appointment with a new therapist, be prepared to discuss your physical condition, medical history, stress level, lifestyle, medications, and any particular areas of pain you want addressed. The therapist will outline what will happen during the session. If you have any concerns, don't be afraid to discuss them. All of the information that you provide is confidential.

The therapist will then leave the room and let you remove clothing to your level of comfort. You don’t have to take off anything you’re uncomfortable removing. Lie down on the massage table underneath the provided sheet or towel, which is used to cover your entire body except for the part being massaged. The therapist will knock before re-entering the room. Typically, a table massage session lasts somewhere between half an hour and an hour and a half. During the session, the therapist may play music and use oil or lotion. Most therapists allow you to play your own music if you prefer. If you have any allergies to oils or lotions or would prefer a massage without music, let the therapist know.

What Happens During A Massage?

During the session, the therapist massages the full body, except for private areas, and focuses on problem areas that need concentrated work (i.e. tight muscles). Remember to maintain regular breathing and keep your muscles as relaxed as possible to maximize the effects of the massage. The therapist will check in with you about the pressure and your comfort level periodically. Be honest and let the therapist know if you're uncomfortable at any time.

What Happens After A Massage?

Once the massage is over, the therapist will leave the room and give you time to get up and get dressed in private. He or she may offer you water afterward. The effects of massage are cumulative. If you’re interested in follow up sessions, talk to the therapist about putting together a comprehensive treatment plan to meet your health and wellness goals.

The certified massage therapists at the Downtown Athletic Club are thoroughly trained professionals. We ensure all of our clients are comfortable during their sessions, regardless of age, body type, or physical condition. The clients are in charge of their therapy, and our staff is here to accommodate their needs. Contact us to set up your next appointment.

TRX is one of the hottest buzzwords in workouts, but you may be wondering what, exactly, it is.  TRX is suspension training.

What Is Suspension Training?

Suspension training was developed by the Navy SEALs program. This type of workout uses your own body weight to develop core stability, strength, balance and flexibility, all at the same time.

TRX (or Total Body Resistance Exercise) uses the TRX Suspension Trainer, a training tool used to perform hundreds of gravity and your body weight exercises. TRX gives you a quick, effective total body workout.

These workouts will increase your muscular endurance, your strength and help tone your body.

Top athletes, like NFL players, UFC fighters and Major League Baseball players, use TRX. All four military branches use TRX, too.

Suspension training allows you to get the same results you’d get with weights, but without all the bulky, awkwardness of barbells and dumbbells. Weight workouts isolate one or two muscle group at a time, but with TRX, you engage multiple muscle groups at the same time through compound movements.

TRX is more efficient than traditional weight work and gives you a total body workout in half the time to gets you out of the gym faster.

Core Training

TRX is the best training you can do for your core. All of the exercises performed on the TRX Suspension Trainer require you to brace and work your core -- the back, abdominals and pelvic region. The TRX Trainer allows you to use your own bodyweight as resistance which is great for working the core and for strengthening the entire body.

Perfect for Every Fitness LevelThe trainers in the TRX studio are specially certified. They know exactly what modifications to offer for your fitness level. Even beginners can hop right into a class and feel safe performing any movement. The more you perform TRX exercises, the better you get at them. The more you do it, the stronger you get, and the better you feel. TRX benefits people of all ages and fitness levels.

TRX Studio

At the Downtown Athletic Club, you can take TRX classes in the dedicated TRX studio, which is open to all members. The classes will show you how to use your entire body as one unit. You’ll be in control of all movements, unlike when using weights.

Come prepared to work, though. TRX is no joke, and you’ll feel it the first time (and the second, and third). Bring lots of water, wear lightweight clothing, and plan on sweating.

If you’re ready to try a TRX class at a gym in Amarillo, come to the Downtown Athletic Club and try one now.

We live in a busy world, working long hours, caring for families and homes. It can seem that there is little time left over for anything else. One of the first things that seems to go by the wayside is health and wellness. You rush through meals, often grabbing fast food. You think about going to the gym, but by the time you get off work and run errands, it’s time for dinner and then you’re wiped out. It may seem like there is just no way to fit exercise into your schedule.

Healthy Employees Should Be A Priority

If you’re an employee, you know that healthy, happy employees are more productive. Employees who are healthy and fit are less likely to miss work due to illness. Many businesses have company wellness programs to encourage employees to adopt healthier habits. If you’re interested in increasing health and wellness in the workplace, but don't know where to start, the Downtown Athletic Club in Amarillo, Texas, can help.

A Lunch and Learn is a great way to bring fitness and health into the workplace. This event can either be hosted by the Downtown Athletic Club at their facility, or they can come to your office or other location. These events are aimed at giving employees the tools they need to lead a healthier lifestyle through exercise and proper diet.

There are a number of ways to incorporate fitness into work life. Many people thrive on challenge, friendly competition, and community. Organizing group fitness activities and creating fitness challenges and competitions is a fun way to encourage healthy activities and build a sense of community in the work place. Some other ideas include:

• A healthy snack program (no junk food vending machines)
  
  
• Company-funded gym memberships (or discounts)
  
  
• Exercise equipment at work
  
  
• Organized sports
  
  
• Awards and incentives for employees who meet fitness or other health related goals, such as a weight loss goal, running a 5K, or quitting smoking
  
  

It’s important to create a culture of health and wellness in the workplace. Many people fail at their fitness goals because they lack support and encouragement. People spend a good portion of their lives on the job, so an environment that actively promotes healthy habits can give each individual the support they need to keep at it.

Each year, companies lose millions of dollars as a result of loss of productivity due to illness, injury, and poor performance. Much of this can be prevented through improved health. If you or your business are looking for ways to positively impact health in the workplace, contact the Downtown Athletic Club to find out if a Lunch and Learn could benefit your work place.

Very little about cancer treatment is relaxing or nurturing. A lot of patients struggle to find quiet, peaceful moments in the clamor that surrounds them. It can feel like they’re lost in a sea of chemo, pain, side effects, and a continual loss of self-reliance.

If this cycle remains unbroken, their mental and emotional health can suffer just as much as their physical health. That's where oncology massage comes in. This style of massage therapy is specially tailored to relax, nurture, and support patients who are facing ongoing cancer treatment.

How Does Oncology Massage Help Cancer Patients?

Initially, cancer specialists were distrustful of oncology massage. There were fears that this practice would both improve circulation and break apart tumors, allowing the disease to spread throughout the body. Over the last 15 years, these fears have been disproven and information about the benefits of massage have taken their place.

According to the Society for Oncology Massage (S4OM), the benefits of oncology massage are essential to the healing process. Healing doesn't just take place on a physical level, it is mental and emotional as well. The conditional benefits will vary greatly from patient to patient, but generally include:

• deep relaxation
  
• reduced stress
  
• improved sleep
  
• eased constipation
  
• increased alertness and mental clarity
  
• reduced anxiety
  
• less nausea
  
• reduced pain
  
• decreased depression
  
• increased feelings of well-being
  
• being pleasantly distracted
  
• improved body and self-image
  
• restored hope
  
• satisfaction in participating actively in a part of the healing process
  
  

Cancer patients should also disclose whether they are undergoing radiation, chemotherapy treatment, or recovering from a recent surgery. This information makes a difference in how the massage sessions are administered.

What Should I Expect During An Oncology Massage?

The first thing people notice about oncology massage is that it’s unlike any other massage therapy they have ever experienced. This is due in large part to the training these certified therapists receive.

By its very nature, oncology massage requires a knowledge of cancer that is both general and specific. Therapists complete over 150 hours of specialized certified training. Session adjustments will be made to support the comfort and safety of each individual patient.

Questions will be asked regarding:

• cancer treatment history
• tumor site or metastasis
• compromised blood cell counts
• lymph node involvement
• blood clots or blood clot risk
• medications (short and long term)
• vital organ involvement
• fragile or unstable tissue
• medical devices
• fatigue, neuropathy, or pain
• changes in sensation
• late effects of treatment
  

The information provided is used to make custom designed adjustments to a patient's treatment. Most of these adjustments will be nearly imperceptible during a session, but patient's are always invited to ask questions. The goal here is to support the healing process through every stage of cancer treatment.

This article is meant to provide general information about oncology massage. It should not be used in place of sound medical advice from a board certified oncologist.

The Downtown Athletic Club may not offer oncology massage, but its certified therapists will work with each patient to customize individual message regiments.

Most people spend a good percentage of their waking hours at their place of employment. In fact, you may spend more of your time at work than at home. So, it makes sense that the environment you work in has a direct effect on your health and wellness.

What Is A Healthy Workplace?

Today, more and more businesses are recognizing the value of a healthy workplace. Health insurance costs are higher than ever before, and every year productivity loss due to illness and injury costs corporations millions of dollars.

A healthy workplace environment is one that values and encourages employees to make healthy choices, cares for its workers by providing ergonomic and safe working conditions, and offers support and education around health and wellness.

How Can I Encourage Health And Fitness On The Job?

There are many ways to accomplish this. For example, ditch the soda machine and offer juices instead. Exercise is a must for long-term health, and many companies offer free or discounted gym memberships to their employees. However, these are often not used. In order to really reap the benefits of corporate wellness programs, a health and fitness "culture" should be created.

A fun way to do this is to organize a fitness challenge at work. People love a challenge. Research has shown that people are more likely to stick with their fitness goals when they have somebody else to exercise and eat right with. Having a "workout buddy" is effective for two main reasons: One is accountability and the other is support. Besides, working out is better with friends.

So how can this translate into the workplace? A gym membership does no good if you aren't getting to the gym. This is where a group fitness challenge can come in. There are plenty of different ways this can be done. A fun, easy way to get everyone motivated is to divide the participants into two teams. Set a time period for the challenge. Thirty days is good. Each participant will need to log in their exercise hours. Time at the gym, walking, and jogging can all count. At the end of the challenge, the team with the most collective hours of exercise will win a prize.

This is a great way to ensure that participants get plenty of encouragement from their teammates and provide accountability. A friendly competition is often just the push needed to get people out of their chairs and get active. There can be plenty of variations on the challenge, this was just an example. Perhaps training for a 5K, or, if there are enough interested participants, you could do a weight loss challenge.

How Can I Start A Fitness Challenge At Work?

If you’re interested in creating a fitness challenge, or finding other ways to incorporate health and fitness on the job, contact the Downtown Athletic Club. This Amarillo gym has a wide variety of programs, including nutrition counseling and group fitness activities, that can help your business get started.

Undoubtedly, there are several different ways you can unwind or relax after a long day. However, very few — if any — offer the infinite benefits of having a therapeutic massage. With the choice from several different massage types, there is a massage for everyone. Even with the abundance of information about massage therapy available online, many people have unanswered questions. The following information will address those questions and provide valuable insight into the world of massage therapy.

Are There Age Limitations For Massages? 

Fortunately, anyone can get a massage regardless of their age. In most states, massages are not limited by age restrictions. Simply put, massages offer countless benefits for people of all ages. However, if you are under the age of 18, make sure you check with your massage therapists or the spa to ensure you are not required to have any parental signatures. It's always a great practice to have you parents accompany you for the first appointment if you are under 18.

Where Is The Best Place To Get A Massage? 

Massages are no longer limited to high end luxury spas and upscale health clubs. Due to the high demand of this therapeutic treatment, massages are practically offered everywhere.

Massages can even be scheduled and given in hospitals, homes, businesses, clinics, and even in airports. However, more and more athletic centers are quickly becoming one of the most frequented places for massages.

What Types Of Massages Are There?

• Swedish massages is the gentlest form of a massage. By using kneading, long strokes, vibration, tapping, and deep circular movements, Swedish massages are designed to help you relax and feel energized.
  
  
• Deep massages are designed to use stronger strokes to get to the deep tissue and muscles. This type of massage is usually used to help with injuries.
  
  
• Sports massages are similar to the Swedish massage, but sports massages are more geared toward athletes.
  
  
• Trigger point massages target the tight muscle fiber areas. These areas will typically form after muscle overuse or injury.
  
  

Are Massages Just For Relaxation?

Although a large number of people get massages to relax, several years of research suggests massages are ideal for much more than relaxation. Most experts agree massages are effective treatment for stress, muscle tension and pain. In addition, massages are also effective at relieving:

• Digestive disorders
  
  
• Fibromyalgia
  
  
• Anxiety
  
  
• Stress-related insomnia
  
  
• Nerve pain and paresthesias
  
  
• Soft tissue injuries and strains
  
  
• Several other ailments
  
  

How Often Should I Get A Massage?

Although one single massage will result in benefits, massages are cumulative. This means the more massages you receive, the better and healthier you will feel. As a result, most facilities and gyms now offer more convenient and affordable plans for a package of massages.

In addition to the seemingly endless massage benefits, you don't have to leave the Downtown Athletic Club to relax, feel energized, or simply have the kinks worked out. It's simple. Schedule your massage with one of our certified massage therapists after your next workout to look and feel your best.

If you’re like most people that work out, you’re looking to burn the maximum amount of calories in the least amount of time. There are a number of different types of group fitness classes that can help you burn calories, but which one is going to give you the most bang for your exercise buck?

Cycling Classes

Cycling burns more calories per hour than any other group exercise class out there. It’s not just a great calorie burner, either. It also works to tone the legs (glutes, thighs, hamstrings and even the calves).

While it’s impossible to gauge your personal calorie burn without knowing a few things (like how hard you work during class, your current weight, etc.), it’s safe to say that participants in an indoor cycling class burn anywhere from 600 to 1,200 calories during a one-hour class.

With cycling, the workout is yours to drive. You can always work out at your own level and pace.   You can turn the resistance up or down to make your workout more or less intense, and you can go faster, or slower, as need be. Sometimes your instructor will have you out of the saddle, which works the glutes and legs a bit more than sitting on the seat, requiring more tension on your dial.  This extra intensity really helps drive your calorie burn.

And in addition to the high calorie burn, indoor cycling classes allow you to work out at an intense level without putting a lot of pressure on your joints. Cycling is great for anyone who has joint pain, and it is perfect for exercisers of every level, from beginners to advanced. If you’re a beginner, the instructor will show you the different levels you need to be at to start out (and they will help you adjust your bike).

Zumba Classes

Zumba is also a great calorie-burner. Zumba classes are essentially dance classes, and are perfect for anyone who loves to dance, or for anyone who would love to learn to dance. In Zumba, the choreography incorporates a number of musical and dance styles, from salsa to hip hop to the mambo.

Again, with Zumba, you can simply work at your own pace and these classes are perfect for any level. The harder you work (the more you put into your dance moves) the more calories you burn.  The instructor will show you the moves, and you simply follow along.

Ready for a cycling class? Or maybe you want to get your groove on with a Zumba group exercise class? We offer both at the Downtown Athletic Club, so come on in today and try one out. We offer a wide variety of group fitness classes throughout the week.

You’ve heard all about yoga. From celebrities to your neighbors to the guy standing in front of you in line, everyone is talking about, and doing, yoga.

If you’re looking to improve your flexibility, strengthen your core and relax your body while still feeling a challenge, then yoga is right for you.

Increased Flexibility

The more you do yoga, the more flexible you become. The poses stretch and open up the muscles. It may be hard to touch your toes at first, but over time, your muscles will actually loosen and you’ll be able to see your flexibility improving. This means that aches and pains that you've suffered with forever will start to disappear and you’ll bounce back from injuries faster.

Core Strength

Yoga is the perfect core workout because all of the poses help to strengthen the muscles that support the spine. When you have a strong core, you have better posture, too, which can help alleviate soreness in the shoulders, back and neck. The core is the center of the body, and the center of every yoga pose.

All Levels

Yoga is perfect for every fitness level, and whether you’ve ever taken a yoga class or not, Flow Yoga incorporates modifications for the beginning yogi to the advanced yogi. No matter what your level of experience is, modifications can be given. Don’t let the fact that you’ve never taken a yoga class stop you.

Fitness Benefits

Yoga is especially good for runners and athletes as greater flexibility will also increase muscle mass and lead to longer, leaner muscles. The lengthening of the muscle provides for more room for the muscles to grow. This means that larger muscles can develop, but not so much as to become big and bulky. Rather, they’ll appear more toned and streamlined.

Additionally, the types of yoga that require you to hold poses longer are more weight bearing, because the muscles are being forced to hold the body weight for an extended period of time.

Relaxing yet Challenging 

Yoga is a great way to relax and bring peace to your chaotic life. It’s a great way to simply focus, and let yourself breathe. But, it’s also a challenging workout. Yoga allows you to both rest your body and work it at the same time. Yoga has actually been proven to reduce blood pressure.

The Downtown Athletic Club offers you both a great atmosphere and a wonderful studio yoga experience. Our DAC instructors are hands-on and skilled, and offer more guiding than coaching experience. Come take a Flow Yoga class. They’re great for all levels of yogi, from beginners to advanced.

Massage therapy is known to have many physical and mental benefits. It's healing and relaxing, and is a good addition to your overall health and wellness plan. Combined with healthy eating, regular exercise and other methods of self-care, massage therapy is a powerful tool for better health. If you are pregnant, you may wonder if you should continue to receive massage therapy, or if you should start. The answer starts with talking to your doctor.

During any stage of pregnancy, it is always advisable to consult your doctor before starting any new physical activity, such as working out, as well as both medical and homeopathic remedies. The same goes for massage. It is best to ask. With that said, most women can enjoy massage therapy during their pregnancy, and reap the benefits.

What are the benefits of pregnancy massage?

Your body goes through a surprising amount of changes during the course of pregnancy. Even early on, before your belly starts growing and the baby starts kicking, your entire body is changing. Your circulatory system, hormones, muscles and joints all go through changes. Massage therapy can help you cope with your changing body, and also reduce stress caused by discomfort.

Massage helps decrease the levels of cortisol, the "stress hormone" and increase the production of dopamine and serotonin, the body's feel good chemicals. This is also the case for pregnant women, and this naturally relaxing therapy has been proven beneficial to women in this often stressful time of life.

As the pregnancy progresses, many women experience increased physical discomfort. One common problem is sciatic nerve pain. Massage can reduce this discomfort, as well as other things such as lower back pain, leg pain and neck pain. Massage also stimulates circulation and can help alleviate symptoms such as swollen feet.

What should I know about pregnancy massage?

It is important that your massage therapist is trained to perform pregnancy massage. It is also important to be positioned properly during massage to avoid putting pressure on your uterus. Certain pressure points in the feet and ankles should be avoided. Massage therapists who are trained to massage pregnant women will know this. Even early in pregnancy, you should inform your masseuse that you are pregnant.

Again, the most important thing is to consult your doctor. In most cases, your doctor will probably encourage you to take advantage of massage therapy, especially if you are experiencing physical discomfort such as sciatica or back pain. If you are feeling particularly stressed out, massage is a great way to relax. Women who are feeling physically and emotionally healthy are less likely to have pregnancy and birth complications.

There are some cases where massage may not be advisable. If you have a high risk pregnancy, have been having contractions or cramping, or have an injury or medical condition such as diabetes, massage may not be a good idea. Again, your doctor will be able to let you know if it is safe.

Where can I get a pregnancy massage in Amarillo?

Overall, massage is a wonderful way to pamper yourself during this very special time of your life. The certified massage therapists at the Downtown Athletic Club in Amarillo, Texas, are experienced in pregnancy and post-pregnancy massage. Contact the Downtown Athletic Club today to schedule a massage.

Summer is quickly approaching. Are you ready to put on that bikini? If you don’t feel quite ready to slip on your two-piece, consider a Bikini Boot Camp class. It’s a great way to have fun and get in shape, all at the same time. The Downtown Athletic Club in Amarillo offers a weekly Bikini Boot Camp class.

What is Bikini Boot Camp like?

The Downtown Athletic Club's Bikini Boot Camp uses a number of different exercises to develop your core, enhance your flexibility and tone your entire body. The instructor incorporates Pilates moves, strength training and cardio. 

During class, you will use equipment such as Bosu balance balls,  jump ropes, hand weights (dumbbells), resistance bands, medicine balls, steps and stairs, gliders, yoga mats, the track and more. Targeted areas include the glutes, hamstrings and inner and outer thighs.

Is Bikini Boot Camp just for people who are already in shape?

People of all ages and fitness levels are invited to take the camp, because you can work at your own pace. The workouts are challenging and fun, and they’ll help you reach your goals as you work toward your personal best. And don’t feel pressured to stay for the entire 90-minute class. Do what you can, and then come back and do more next time. No judgments; you are simply working for yourself. 

What Areas of My Body Will Get Worked?

Your entire body will feel this class. You will tone your legs, from the glutes to the hamstrings to your inner and outer thighs. Your upper body will be worked, too. You will chisel those arms (wave goodbye to those bat wings), as will your abdominals, back and glutes — everything that keeps you strong and upright.

Bikini Boot Camp is a free year-round class for Downtown Athletic Club members. Non-members can attend for just $5 a class. Take this step to get into great shape by joining our Bikini Boot Camp class or try one of our other many group fitness classes at the Downtown Athletic Club.