Blog - Downtown Athletic Club Amarillo

How To Quit Counting Calories — And Be Healthy

1/5/2016

By Dominic Zumbrun

We've all heard that counting calories is a great way to lose weight and keep it off. But is it really all that effective?

Before getting into alternatives, here's some reasons why counting calories can actually have a negative impact on your weight-loss program.

1. You Spend Too Much Time Thinking About Food

For starters, you may spend far too much time weighing, counting and measuring your food if you're counting calories. You go from thinking about food to obsessing about it, especially the foods you “can't” have.

2. It Becomes All Mental

When all you're doing is thinking about food, you ignore what your body wants. Remember, you're feeding your body, not your mind.

3. It Doesn't Last

Do you really see yourself measuring and analyzing your food every day the rest of your life? For every meal? It's nearly impossible to sustain that.

But now for the good news. There are plenty of effective alternatives to calorie-counting.

Lift The Ban On Favorite Foods

Let's face it, practically every diet out there requires that you give up certain foods. But research indicates that cutting out favorite foods only makes you obsess about them more, which increases the chances that you'll break down and overindulge. Instead, make all foods permissible; yes, it's best to seek out the healthiest versions, but if that's not possible then just eat a reasonable portion of that food you love.

Give Yourself Time

Studies show that people who eat fast tend to have more weight problems than those who don't. By blazing through a meal, you don't give your brain enough time to engage its fullness signals. Stretch that meal out, say to 20 minutes, and check your hunger signals as you go along.

Know When You're Full

It's not always easy to tell when you're full because it involves a physical heaviness and vague sense of fullness that can be easy to ignore. Try this: Halfway through your next meal, stop and ask yourself how truly full you feel. If you're honest with yourself, you'll start to recognize what fullness really is.

Choose Wisely

Whole and unprocessed foods are packed with vitamins and nutrients and generally lower in sugar and fat than packaged ones. Foods that are high in protein, fiber, or water can help satiate you faster and for a longer time.

Creative Plating

Plate your food differently, like a smaller plate that you can still fill but not feel hungry.

Finding a health and fitness program that focuses on wellness, nutrition, group fitness, and personal training is essential. The trainers at the Downtown Athletic Club of Amarillo can guide you along the way.

Being Healthy Isn't Just About Your Weight

12/28/2015

By Dominic Zumbrun

Did you know that thin people can be just as at risk for obesity-related health conditions as those who are overweight? It’s true: A small waistline doesn’t always equal a high fitness level. Sadly, our society has placed too much emphasis on the scale when it comes to health.

The Truth About Weight

Even the skinniest bodies can be coated with visceral fat, which is the most dangerous kind. This type of body fat leads to problems like type 2 diabetes, high blood pressure, heart disease, and stroke.

According to an article in Time, the phenomenon of “skinny fat” is a real problem — one that can be deadly if not addressed. In fact, a study conducted in 2008 found that approximately one-fourth of U.S. adults categorized as being of a “normal” weight actually suffer from an unhealthy heart.

Measuring Your Real Health

So, if weight doesn’t determine health, how do you know your true fitness level? In addition to the absence of disease, consider these five factors:

The Mile Run - Even if you exercise regularly, running just one mile will give you an idea of your cardiovascular health. Were you able to complete the mile without stopping? How long did it take?
Calorie Burning on a Bike - Cycle sprints on a stationary bike are an effective way to assess your fitness level. An adult of average health should burn between 25 and 35 calories in one minute of this exercise.
Treading Water - Treading (not swimming) for 15 minutes straight is pretty exhausting, but should be doable for most healthy adults after a bit of practice.
The Leisure Walk - We were born to walk, but most of us don’t actually do much walking during the day. Someone with a moderate fitness level should be able to walk for two hours at a normal pace without becoming overtired.
Visiting Your Doctor - The best and most accurate way to determine how healthy you really are is to visit your doctor. Take control of your health by receiving a complete physical every year.

Getting Healthy With Exercise

Even if you’re a size zero, exercise is crucial for preventing disease and other health complications. The trick to a successful workout routine is determining what works for you, and then finding the support you need to stick with it.

At the Downtown Athletic Club, we offer several programs to meet your fitness needs and help you get healthy, including group classes and personal training. When you’re ready to take the next step toward your health goals, feel free to schedule a tour of our facility.

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3 Full-Body Exercises You Need In Your Life

12/21/2015

By Dominic Zumbrun

There are a lot of reasons why a standard exercise routine may not work for you. You may lack the time due to your job or other obligations, or maybe you’ve been forced to stop running and other outdoor exercises because of the shorter days during winter.

Whatever the reason, you may find yourself wanting to get the most out of your time in the gym. One way to do this is with full body exercises. These exercises are beneficial in a number of ways, including the fact that they lessen the time that you spend exercising and are perfect for fat loss. To get the most out of your exercise time, choose the most effective full body exercises. Consider these three:

1. Kettlebell Windmills

It is important to note that this is not an easy exercise to master; however, kettlebell windmills are ideal for working your core, shoulders, glutes and hamstrings.

Start by placing the kettlebell on the floor with your feet slightly further apart than the width of your hips. Your feet should be in an "L” position, with your left toes forward and your right toes pointed to the right. Keep your knees slightly bent. With your left hand, raise the kettlebell overhead in pressing position, rotating your wrist so that your palm faces forward. Bend forward at the waist over your left leg while keeping both legs as straight as possible and holding the arm with the kettlebell at 90 degrees. Perform 12 reps and repeat with your right leg as the lead leg.

2. Plank Kettlebell Drag

Assume a plank position with your hands under your shoulders. Your arms should be straight and your hips level with your shoulders. Grip the kettlebell under your chest and drag it across the width of your body. Do 20 reps alternating arms.

3. Military Press (Single Arm)

Stand with a resistance band under the arch of one foot. Hold on to each end of the resistance band and press up at 90 degrees. Alternate arms as you perform this exercise while keeping the other arm still. Do 20 reps.

These are just some of the full body exercises that can help you to meet your fitness goals. If you are interested in learning more about time-saving and efficient workouts for your whole body, make an appointment with one of our personal trainers at the Downtown Athletic Club in Amarillo.

Fly Fit: 10 Ways To Eat Healthy At The Airport

12/14/2015

By Dominic Zumbrun

bag at airport

Eating healthy while traveling is always a challenge, never more so than when you're stuck in an airport with an empty stomach. Here are some suggestions that can help you meet the challenge without derailing your nutrition plan.

1. Grab Breakfast Before You Get There
If you have the time, make a healthy breakfast at home or grab one at a neighborhood restaurant before you get to the airport. Healthy breakfast options at airports can be hard to find.

2. Pack Your Own Snacks
Snack essentials like granola bars, dried fruits and nuts will stave off hunger, especially if you're on a flight that doesn't serve food. Toss them in your carry-on bag before you leave the house or hotel.

3. Make Your Own Sandwich/Bagel
It's much easier to choose the less-fatty options for a sandwich when you're in charge of the ingredients. Balance the carbs with fillings such as lettuce, spinach, eggs, etc.

4. Skip The Unhealthy Chains
Instead of heading for the first fast food or doughnut shop when you reach the airport, look for the smoothie or frozen yogurt spot instead. Fill up on a smoothie when you need an on-the-go breakfast.

5. If It Has To Be Starbucks...
If it's too difficult to give up your Starbucks fix, then choose a healthy option like a spinach and feta breakfast wrap, or a turkey bacon sandwich.

6. Bring Your Own Veggies
Many airports don't offer nearly enough veggie choices, particularly at a fair price. That said, pack your own and bring along dips like hummus or almond butter.

7. Why You Should Look For Mexican Fare
A Mexican or Mexican-influenced restaurant will typically provide more protein options. A breakfast burrito bowl, minus the cheese, will fill you up and hit the spot.

8. Bring Your Own Oatmeal
Why pay for oatmeal at an airport when you can bring it from home in a single-serving bowl? Just ask for hot water on the plane and, if you like, top it off with fresh fruit or honey.

9. Chia Seeds
Besides being loaded with omega-3 nutrients, chia seeds are a versatile travel food that can be added to yogurt.

10. Bring Your Water Bottle
You should always include an empty water bottle in your carry-on bag. Also bring a lemon with you and you can prep a hot water-and-lemon drink at the airport.

The Downtown Athletic Club in Amarillo wishes you safe travels this holiday season and a healthy new year.

Fit Fitness Into Your Holiday Gatherings

12/9/2015

By Dominic Zumbrun

man carrying christmas tree

It's not always easy to stay on track with your fitness goals and routine during the hectic holidays. If you're not shopping for gifts, you're getting together with family and friends — all while getting a heavy dose of delicious holiday food.

That doesn't mean you have to go completely off track, however. As busy as you might be, you can still find ways to fit fitness into your holiday gatherings that involve your entire family.

Holiday Outings
A great way to get your family involved with fitness during the holidays is to supercharge those family outings.

Turn your holiday shopping excursions into an opportunity to log some walking miles. Make a map of stores you want to visit at the mall and follow a route that makes you walk the greatest distance.
Find a 5K run that your entire family can take part in. There's no shortage of holiday-themed events, such as a Reindeer Run. You can all enjoy a Saturday morning together that's healthy for everyone.
Find a neighborhood in your town that is known for its Christmas lights and decorations. Spend an evening walking around that neighborhood while enjoying the scenery.
Go Christmas caroling with family and friends and enjoy the nice stroll through your neighborhood.

Create Fitness Traditions

As previously mentioned, you can walk to view Christmas decorations and take part in a local 5K run. But you can also take advantage of the season by creating family fitness traditions such as a ski trip during your children's holiday vacation, or sledding, ice skating and snowboarding outings.
Develop a holiday fitness challenge involving the entire family. Create an exercise reward system (with everyone's input), then make use of a whiteboard or a poster to keep track of everyone's progress. Keep everyone motivated by determining a big reward if everyone in the family hits their goals.

Get A Tree The Old Fashioned Way

Instead of driving over to a nearby lot to purchase this year's tree (or going the artificial route) schedule a family outing to a Christmas tree farm and spend time hiking around in quest of the perfect tree.

Make It Fun

Finding ways to fit fitness into a busy holiday schedule doesn't have to be a chore. Play favorite childhood games like tag, have a family dance party, or play kickball in the yard.

If you're looking to take your fitness to the next level, contact the Downtown Athletic Club in Amarillo. We're available seven days a week.

How To Manage Cravings

11/30/2015

By Dominic Zumbrun

cookies

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

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

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

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

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

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

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

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

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

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

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

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

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

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Healthy Alternatives To Traditional Thanksgiving Foods

11/23/2015

By Dominic Zumbrun

thanksgiving dinner

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

Cider-Brined Turkey

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

Healthier Stuffing

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

Potato Substitutes

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

Green Bean Casserole

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

Candied Yam Alternative

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

Eliminate Sugar

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

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

How Much Should You Workout For Your Goals?

11/16/2015

By Dominic Zumbrun

goals

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

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

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

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

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

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

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

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

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

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

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

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10 Exercises You Must Try To Torch Fat

11/13/2015

By Dominic Zumbrun

couple jumping rope

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

Jump Rope

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

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

Burpees

Burpees target your core, chest and legs.

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

Squats

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

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

Lunges

Lunges work multiple muscles at once.

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

Explosive Lunges

The high-explosive lunge will torch calories.

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

Mountain Climbers

Mountain climbers target obliques, glutes and hamstrings.

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

Tabata Drill

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

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

Bodyweight Exercises

These increase body mass and burn more calories.

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

Kettlebell Swings

Kettlebells engage the entire body.

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

Double Jump

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

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

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

Meet our trainers

Cold Weather Workout Tips

11/11/2015

By Dominic Zumbrun

jogger

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

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

However, cold weather workouts require some advance planning.

Plan Your Route

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

Warm Up

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

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

Start Slowly

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

Cover Up

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

Drink Water

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

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

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